3x10 deep squats
3x10 hexbar deadlift
A bunch of core and hip exercises.
Reps are on the higher side with lower weights for these first two weeks to build a little base and get my feet back underneath me.
Will be lifting twice a week. The above is day 1.
Day 2 will be:
3x8 Bulgarian split squats
Incline bench 3x10
Single leg Romanian deadlifts 3x10
Bent over rows 3x10
Plus a bunch more various core/hip stuff.
I will be progressing to heavier weights and lower reps/set as time goes on. Will vary the lifts slightly over time but the concept will be similar with a push and a pull upper body lift per day and a hamstring/glute dominate exercise paired with an all around or quad and hip dominate exercise.