lunges, goblet squats

10 x  25 lbs, 35 lbs, 45 lbs

single leg calf raises

10 x 30, lbs, 40 lbs, 50 lbs

crunch, side hypers and back hypers

3 sets of 10 x body weight

2 sets of 25

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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