Start with a warm up. I chose to do 15 minutes on the the treadmill.
Wide cable lateral pull down 20, 15 8 reps
DB bent over rows- 20 reps
BW split squats- 20, 15, 8 reps
Donkey kicks- 20 reps each leg
DB tip overs- 15 reps
DB straight legged deadlift- 20 reps
DB calf raises- 20 reps
Stretch the muscles and make sure you do a cardio cool down