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
