1.KB Sumo Squat (feet wider than shoulders) 15 pounds 3 x 12 reps

2.Single Arm KB Swing (swing between legs and push forward with hips) 10 pounds 3 x 10 reps each side

3.DB Glute Bridge (lying on floor – DB on hips – press hips up towards ceiling and squeeze glutes) 15 pounds 3 x 12 reps

4.KB Hamstring Dead-lift (legs straight – hinge at hips to reach forward – feel stretch in hamstrings) 10-15 pounds 3 x 12 reps

5.DB Side Lunge (hold DB by chest – lunge alternately to each side – keep feet flat) 5-10 pounds 10 each side

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Medicine Ball Slams – side to side – 15 throws

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Ab crunch (lying flat – lift shoulders off floor to squeeze stomach) 15 reps

High knees – 20 seconds

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Leg Raises – alternating legs – 20 leg raises