The point is to work the front of the hip and not wander the whole gym. The bar stays light. If the last rep already pulls on the lower back, the load does not go up.
One day, two rounds. About a minute between moves. Do not hold your breath.
- Knee raise with the bar at the chest. 8 reps each leg. The bar rests on the front of the shoulders, elbows forward. The knee lifts calmly. The pelvis does not tip back.
- Reverse lunge, bar on the back. 6 reps each leg. A short step. The front knee points the same way as the toes.
- Step-up onto a low box. 6 reps each leg. Push through the foot that is on the box.
- March in place with an empty bar. 30 seconds. Shoulders quiet, steps short. This is not a sprint.
If the knee caves on the second round, or the bar starts to wander, the round is over. One clean rep beats another crooked one.