Stiff legged deadlifts, Hip thrust on ball 4 sets x 15-20
1 set jump squats x 45 sec
bent knee reverse hip raise , Donkey kicks – 4 sets x 20
1 set jump lunges x 45 sec
lying leg curls- 4 sets x 20, ice skaters 4 sets x 30 sec
1 set mountain climbers x 45 sec
lower back extensions ( squeeze butt) 4 sets x 25, Split Squat 4 sets x 20 each leg
1 set high knees x 45 sec