Perform 3-5 sets of each exercise:

1. Squat with Shoulder Press (8-12 reps)

2. Single-leg Dead Row (8-12 reps each leg)

3. Side Lunge to Curtsy Lunge (8-12 reps each leg)

4. Reverse Lunge with Torso Rotation (8-12 reps each leg)

5. Hip Hinge with Reverse Fly (8-12 reps)

Be sure to select weights that you feel comfortable performing the moves safely, increasing the weight as you build strength and become more confident with the moves.  

As always, listen to your body and work within YOUR pain-free available range.