Lower back reverse 1*10
Lower back bench 1*10
Double arm swings with kettlebell 1*10
Pull trough 1*10

Deadlift 5*60 / 5*90 / 5*120 / 5*150 / 5*180
with belt 2*210 / 2*240 / 2*260 / 2*280 / 2*2*300

Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 2*20
Leg raises 1*20
Side crunch 2*20
Side rotations 2*20