lunges
10 x 50 lbs 10 x 60 lbs, 10 x 70 lbs
incline sit ups weighted
10 x 25 lbs, 10 x 30 lbs 10 x  35 lbs
single leg calf raises
10 x 50 lbs 10 x 60 lbs, 10 x 70 lbs
 weighted side hyperextension
10 x 25 lbs, 10 x 30 lbs 10 x  35 lbs
goblet squats
10 x 35 lbs, 10 x 40 lbs, 10 x 45 lbs
weighted back extensions
10 x 25 lbs, 10 x 30 lbs 10 x  35 lbs

All supersets in pairs...no rest between
side planks with knee tuck
2 sets of 20
bent knee crunches
2 sets of 20

rotator cuff therapy, 3 lbs and 6 lbs 4 movements 
2 sets of each
2 sets of push ups
45, 45

lying straight leg lifts
2 sets of 20
lying side leg raises  and tucks
2 sets of 20

butt ups
2 sets of 20
bicycles
2 sets of 20

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