[Music] so [Music] this is the front foot elevated split squat with a contralateral load and rack support to set up for this we've got a about three to four inch height right here of a step or a box so we can keep our whole foot flat on this and we're going to get in this split stance position so that we can hold on to a rack here and whatever is comfortable for you generally at the top position we should probably be around the height of our hip here and in the bottom position i like to start people here because we can get the back knee underneath the back hip and about a 90 degree angle of the knee right here that's probably a good position to start in so i'll have trevor hold that weight in the opposite hand of the foot that's forward and he's just going to keep it in line in front of that back quad the entire time keeping his weight heavy on the front foot feeling his ball to big toe bald a little toe and also his heel in contact with this step at all times and keeping most of his weight on this front foot right here just going to exhale and come up and then inhale go down trying to be like an elevator staying very vertical at all times if you want to make it easier you can just take away the front foot elevation work your way into it over time just doing it without that all the same cues are still going to be there so he's staying heavy over the front foot feeling that tripod reference in his foot and using as little pressure on that rack to support himself as he possibly can because this is a constrained position there's not a whole lot that's going to happen here that's going to put you out of position but two things to look out for first is that you're going to want to lean a little bit too far back onto that back leg and that back quad's going to take more strain than it should so when you start to get tired make sure you keep your weight over this front foot right here second thing would be make sure your pelvis stays pretty neutral so if we're going straight up and down we want our pelvis to stay straight up and down meaning that if it was a bowl of water it's parallel with the ground pretty much at all times [Music] you