Today I warmed up using the BOSU ball as a wobble board, jumping on and off and doing step-ups with hip flexion, then plyometrics with jump rope, Ski Drill Planks, Walking Plank and power squats, taking 30 second break between each sequence. 

Then I worked my back on the free weights and machines - First, bench-style bent-forward lawn mowers in 5 pyramid sets with 40 lbs, a seated erector pull-down at 75, four sets of seated lat raises (in each of the four lift positions at 45 lbs each side). During longer rest periods I did the heavy rope in deep squat position to work my arms and lower back while standing on the wobble side of the BOSU.

To finish out I did bicycles and supermans on the soft side of the BOSU, giving my back a nice static stretch and cool down.

Tomorrow it's a bit of cardio followed by focus on the Gluteus Maximus, including:

Running Plank
Side Leg Raises
Backward Leg Curl-ups
Side Lunges
Forward / Backward Lunge
Ball Squats
Bridges (floor)
Cross-Leg Bridges
On the Ball Hip Lift
On the Ball Leg Lift
Dirty Dogs

Yoga Pose Cool down