Warm-ups
Indian Club swings, band stretching, hip rotations
Hack squats
Worked up to 5 plates per side for 5 sets of 10 reps
reverse hypers
worked up to 280 for 4 sets of 12 reps
adductor / abductor machine
130 for 3 sets of 20 reps of each
hanging leg raises
4 sets of 12 reps
box jumps
3 sets of 3 jumps (moderate box height)