Warmup with isometric adductor squeeze with a pillow, you can use a soft ball or medicine ball or a pilates ring instead. Do it while squeezing your pc muscles.Then we continue with standing leg abductions to a chair, followed by isometric banded squats superset with full squats.Later it's time for banded glute bridges and DOUBLE banded glute bridges.Then it's supersets for banded bottom squats with full squats.After that it is time for reverse Nordics superset with wide squats.In the end we work different elbow planks with a foam roller.