3-4 sets of : (controlled tempo on all movements)
8-12 double db romanian deadlifts @15/22.5kg's
8-12 double db bench press @15/22.5kg's
rest 1-2 min
3 sets
10+10 banded trunk twist+pallow press (half kneeling position)
20 straight leg deadbugs
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min quad smash with roller
1+1 min adductor smash with roller
1-2min prayer pose strech
1 min russian baby maker strech