Ok here we go.
Db Box Squats (you can use a bench) 3x15 +25 db in each hand.
Plyo Lunges- + 10 lbs dbs- 3x12
Step ups with db (15 lbs. ) 3x12
Calf Raises on a machine or with Db- 3x20
Stair Master or stepper- 10 mins
Abs- Rocky Sit Ups- 50 reps
Have Fun,
Coach
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