warm-ups

Indian club swings, band stretching, rolling, hip rotations

 

Step ups - holding 25 pound dumbbells

low box - 3 sets of 10 steps per leg

parallel box - 3 sets of 10 steps per leg

high box - 3 sets of 10 steps per leg

 

dimel deadlifts

135 for 5 sets of 15 reps

 

reverse hypers

140 for 4 sets of 12 reps

 

kneeling cable crunches

50 for 3 sets of 20 reps