Sets: 2-3 Reps: 10 (each side) Tempo: 311 Rest: 60 Seconds
Hold a barbell across the back of your shoulders  and step forward a few feet with one leg. Lower your body until your front thigh is parallel to the floor . Push off from your front foot to return to the starting position. That's one rep. Complete all your reps on that side, and then switch legs and repeat.
1B Dumbbell Split Squat
Sets: 2-3 Reps: 21 Tempo: 311 Rest: 90 Seconds
Get into pushup position on a Swiss ball . Lower your body until your chest touches the ball , and then push yourself back up. That's one rep.
2A Alternating Swiss-Ball Leg Curl
Sets: 2-3 Reps: 10 (each leg) Tempo: 212 Rest: 60 Seconds
Lie on your back on the floor and rest your legs on a Swiss ball. Straighten your hips so that your body rises into the air , raise one leg off the ball, and bend the opposite leg's knee so that you roll the ball toward you (the movement is similar to a hamstring curl on a machine) . Straighten your knee again and switch legs, this time rolling the ball with your other leg. That's one rep.
2B Lateral Raise W/Rotation
Sets: 2-3 Reps: 8 Tempo: 313 Rest: 90 Seconds
Hold a dumbbell in each hand and bend your elbows 90 degrees . Raise your arms 90 degrees out to your sides so that they are parallel to the floor . Now rotate your forearms to face the ceiling . Reverse the movement to return to the starting position (with elbows bent). That's one rep.
3 Forward Ball Roll
Sets: 2 Reps: 8-10 Tempo: 232 Rest: 60 Seconds
Lie facedown on the floor with your arms straight out in front of you. Now extend your hips and upper back so it looks like you're flying. Hold the position for two minutes.