1.) Deadlift-4x3 HAP. 2x8-10 Dropsets at 60% hold last rep at top for 10 seconds.
2.) Good Mornings-3x8 moderate weight.
3a.) 4x20 Reverse Crunches on incline.
3b.) 4x15 side laying crunch on Ab mat.
4.) Glute Ham Raise or Med Ball Hamstring Curls- 4x10-15.
Mobility-
Seated straddle- 3 minutes.
Cobra- 2 minutes.