lunges 4 sets of 10 at body weight , 20 lbs 30 lbs 40 lbs

goblet squats  4 sets at body weight , 20 lbs, 30 lbs, 40 lbs

side hyperextensions body weight 4 sets of 10 each side

back hyperextension  body weight  4 sets of 10 each side

4 sets of 15

bent knee crunches
side planks with knee tuck
butt ups
lying side leg raises
lying side leg
push ups
lying straight leg lifts
bicycles

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