Cook hip lift

https://www.youtube.com/watch?v=uzMV9KxSUJ4
SET 3
REPS 10 each
WEIGHT BW
TEMPO
REST 60

Pallof Press Anterior / Standing

https://www.youtube.com/watch?v=CexpXibDajw
SET 3
REPS 10 ea
WEIGHT Expander
TEMPO
REST 60s

DEAD LIFT TRAP BAR

https://www.youtube.com/watch?v=2Lpp4xPwQUw
SET 3
REPS 10
WEIGHT 50KG
TEMPO
REST

DB BP 1-ARM

https://www.youtube.com/watch?v=geGPtF32ZnU
SET 3
REPS 10 each
WEIGHT 10kg
TEMPO
REST 60s

HAM CURL VS 2-LEG

https://www.youtube.com/watch?v=bjK4dolVpXg
SET 3
REPS 10
WEIGHT BW
TEMPO
REST

2-ARM HALF KNEELING CABLE PULL-DOWN

https://www.youtube.com/watch?v=zZl9YMYZIXQ
SET 3
REPS 12
WEIGHT 12
TEMPO
REST 60s

Lateral Lunge GOBLET DB

https://www.youtube.com/watch?v=zNPesWuMB7o
SET 3
REPS 10 each
WEIGHT 14kg
TEMPO
REST

SHOULDER LATERAL RAISE 2-ARM

https://www.youtube.com/watch?v=HZZrCarpj1A
SET 3
REPS 12
WEIGHT 5kg
TEMPO
REST 60s