Workout B 1. One-leg Romanian Deadlift (RDL)4 (10-12 reps each side) 2. Chin-up (four-second negative lowering portion only) x 10 or until you cannot control descent5 3. One-leg hamstring curls on a Swiss ball--6-12 reps each leg 4. Plank for abs (and gluteus medius on sides) - Progression: start with 30 seconds front, 30 seconds each side, working up to 90 seconds maximum 5. Reverse hyper x 15-25 Repeat sequence 2-4 times. See