Equipment Needed:

kettlebell 15-52 lbs and loop band 

3-5 Rounds (if also doing ab circuit - 3 Rounds) 

15 KB Stiff Legged Deadlift 

12 KB Swings 

12 3-step lateral run with 1 second hold 

12 Single Leg Explosive Hops 6 R/6 L

12 Push Ups 

24 Mountain Climbers

12 Elevated Hip Thrusts (feet on 20 inch box or bench)

then: 
3x 20 45 deg hyper extensions on GHD or back extension machine. 

3x 20 Banded seated hip abduction 

3x 15 Banded lateral walks R/L 

optional: 
Ab Circuit

20 Windshield Wipers (bent knee)

20 Double Leg Stretch (butterflies)

20 C-Crunch (upper and lower body crunch in, tap toes and upper back back to floor) 

20 Straight Leg Iron across (alternate reach opposite arm to straight leg)