warm up on your own

3 sets, 10 reps (per leg if unilateral movement)

Bulgarian split squat w/ rotation

Heel elevated goblet squat

Bulgarian split squat (2 db/1 db/bodyweight)

Straight Leg DL

Heel Elevated bridge (Legs straight to hit the hamstrings)

Finisher: donkey kick, pulse, straight leg lift, pulse, diagonal leg lift, donkey kick pulse