Strap on some ankle weights (these are (20 lbs) and yourself into a belt squat apparatus. Stand on one leg and do a leg curl or butt kick. Repeat for a certain amount or time or steps. With this weight I did 4 sets of 60 steps on each leg. This is not a race. Try to take you time with each step and stabilize the leg that is on the ground. You should also have a smooth, steady leg curl motion. This was good for a core/ hip/ hamstring finish or even a warm up. Adjust according to your athlete and program needs.