lunges  10 x  30 lbs , 40 lbs, 50 lbs, 60 lbs

side hyperextension  4 sets of 15 at body weight

goblet squats

10 x  30 lbs , 40 lbs, 50 lbs, 60 lbs

back hyperextension  4 seys of 15

single leg standing calf raise  10 x  30 lbs , 40 lbs, 50 lbs, 60 lbs

incline crunches 3 second hold at top..  4 sets of 15


2 sets of 25  each below

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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