Legs
Deadlifts: 1 x 10 @ 40 lbs
Standing hamstring curls: 3 x 10 @ 25 lbs/leg
Hack squats: 3 x 10 @ 70/50/50 lbs
Leg extensions: 3 x 10 @ 50 lbs
Hip Abductors: 3 x 12 @ 130 lbs

Abs
Stability ball passes: 3 x 6
Slow bicyles: 2 x 20

Cardio
30 minutes walking on the track