15 hip extension
plank for 1 min.
shoulder rotations 10 front and back
20 sdhp 75 lb(sumo deadlift high pull)
20 ghdsu(glute ham developer sit-up)
if you cant do a ghdsu do a stiff leg sit-up. when you sit up thrust your heels away from you and pull your toes towards you.
scale weight down if needed for the sdhp.
if you don’t know how to do a ghsdu watch this: