- DB squat holding DBs by side (hold DB by each side DBs don’t move feet shoulder width apart & toes out) 8-10 pounds 12 reps
- Lunges with back foot on riser (left side first – keep feet flat on floor and lunge forward – hold DBs on each side) platform with one riser 5-8 pounds 10 each side
- Glute bridge on floor (lying flat DB on hips – push through feet to lift hips toward ceiling and squeeze glutes) 10 pounds 15 reps
- DB single leg Romanian dead lift (left side first DB in left hand and holding wall with right – only reach until you feel stretch) 8 pounds 12 each side
- DB calf raises using just platform no risers – 10 pounds 15 reps
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Repetitive jump to rise (using both risers for platform – not too quickly) 20 jumps
+
Crunches with knees up (lift shoulders just enough to squeeze abs – then release) 15
Alternating fast-paced step-up on 1 riser 20+ steps
+
Leg raises – 15