1. back squat: work up to 75% x 3 reps x 10 sets
2. front squats: work up to %80×3 reps x 3 sets. (do 5 box jumps at good height after each set of back squat)
3. good mornings to 45 degree angle (same as hang) x 10 reps x 3 sets; u choose weight on back.
4. ab work: anything you want to do.