DE lower body

3 x 10 ring rows feet on ground
jumps from knees x a few
12 x 2 box squat (low box) @ 60% + red bands
8 x 1 DL @ 60% + quaded purple bands
bottom up good mornings 5 x 6
weighted hip ext 4 x 10-15 with weight plate on chest
ab work x a lot