Warm up

10 minutes of treadmill intervals
glute and ham stretches
reverse lunges
ohs naked o-bar

Work out

Squats 3×5, 190#
Glute-Ham Raises, 3×10
Standing leg raises, left side, 3×8, 100#
Bench Press 3×5, 185#
Dead lift 1×5, 275#

Core

4 way neck machine, 3×20, 120#
cable crunches, 3×30, 150#
cable push pull, 3×20, 70#
hyperextensions, 3×20
supine hip march, 3×20