Lower Body

DB Lunges 4 sets of 12
20-30-40-40

Squat 3 sets of 15
135-135-135

2 supersets of:
KB Windmill 12 reps (8k-12k)
Bicycle on Airex 40 seconds

2 supersets of 15 reps:
Ball Hamstring Curl w/ Hip Extension
Ball Transfer (hands to feet)

2 supersets of:
DB Seated Calf Raise (DBs on Knees) 25 reps, 65lb
Full Situps 15 reps