3 Point stance Romanian Deadlift
5 sets of 12 reps each stance for a total of 36 reps per set.

Notes: You will perform 12 reps at ankle touching stance, 12 reps at neutral stance and 12 reps at sumo stance. Rest 2 minutes between sets. If able, increase weight each set, feel the entire back of ...

Leg extension/Leg curl Superset
4 sets
12 leg extensions with 1 second hold on full extension each rep.
12 laying leg curls with dumbbell with 2 second negative (2 second count on descend)

Notes: Use a light medium weight. For the leg extension set up, grab a chair with a back and place some bo...

Optional core for abs of steel
40 seated alternating Russian Twists- use kettlebell or dumbbell - medium weight
30 second hollow hold

3 Rounds of:
15 push ups (modifications: knee push ups, inclined push ups, wall-push ups)
20 Russian Kettlebell swings 15 pounds
30 single kettlebell/dumbbell alternating lunges (10-15 pounds)
*scale back the lunges to no weight if too difficult

Notes: Rest as little as possible between reps and...