Deadlift 5-5-5-5-5
25-15-10 of:
Burpees
Hip Extensions
If you struggle with squat depth or knee position, try the KB goblet squat. Hold the weight about 12" out in front of your mouth with your palms up. Drive the knees out wide while lowering the hips and maintaining pressure upward on the KB. The weight out front will act as a counter balance and help you stay more upright. Also the upward pressure it takes to hold the KB will force you to activate the muscles around your midline to a higher degree than an unweighted squat, which will encourage proper spinal position.
