Practice SLIPS for 20 minutes.
Back squat 5-5-3-3-3-1-1-1-1 reps
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"The back squat is the only exercise in the weight room that trains the recruitment of the entire posterior chain in a way that is progressively improvable, and that is one of the things that makes the squat the best exercise you can do with barbells and, by extension, the best strength exercise there is."Read the article Low-Bar vs. High-Bar Squats