3x15x30kg heel raises, 3x10x30kg squats, 3x20 calf jumps, 3x10x20kg single leg squats, 2x10x5kg single leg deadlifts, 3x10x40kg deadlifts, single leg hoping, 3x15x10kg side lifts, 3x10x20kg step ups, 3x10 squat jumps, 3x10x20kg sitting calf press, back extension 3x15x5kg, crunches