30 lying hamstring curls against band resistance
30 straight-legged deadlifts against band resistance
30 squats against band resistance
3min/1 song length hamstring stretches/back bends
3min/1 song length kneeling quad stretches/back bends/pulling a Tjorkill

20 hamstring curls against band resistance
20 side kickouts against band resistance
20 squats against band resistance
6min/2 song length hamstring stretches
tai chi speed single-legged 8-pt pell drill/air sword with new foot placement