A1) Front Foot Elevated Split Squats
12-15 reps @ 30x1 Tempo each leg

-20 sec rest-

A2) Toe Elevated RDL
10-12 reps @ 3131 Tempo

-20 sec rest-

A3) Wall Sit Holds
30-45 seconds
Weighted if possible

-20 sec rest-

A4) Sumo Deadlift
10-12 reps @ 3131 Tempo

-20 sec rest-

A5) Wtd hip Thrusts
15-20 reps @ 30x1 Tempo

-90 sec rest-

x 3 sets

B) Squat Endurance
20 sec Wtd Squats
40 sec Slow Non Stop Air Squats
x 5 continuous mins