Chin ups  sets of 3 , 5, 6, 7, 7, 7 very slow chin well over bar

weighted incline crunches, back hyper extension, side hyper extension

2 sets of 10 x 25 lbs
2 sets of 10 x 35 lbs
2 sets of 10 x 45 lbs

4 sets of 15

bent knee crunches
side planks with knee tuck
butt ups
lying side leg raises
lying side leg
push ups
lying straight leg lifts
bicycles

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