Begin with lower body warmup routine, then…
Complete 4 sets of the following supersets
Superset1
Goblet squat x12
Squatted calf raise x 10
Superset 2
Romanian deadlift x 12
Tibialis raise x 10
Superset 3
DB forward lunge x 14 each side
Glute bridge March x 20
Superset 4
Small box front tap x 10 each side
DB hip thrust x 15
Coodown
10 mins incline walk
5 mins of foam roll + mobility