Complete the following:
3x5 SLS
3x5 Single Leg Archups
Finish the workout with 3x10 Hip Extensions..
notes:
1) Add enough weight to the SLS and the single leg arch-ups so that they are quite challenging for the 3-5 reps.
2) Rest 3-5 minutes between sets. Remember however that when switching from the first leg to second leg SLS, and the same with the Single Leg Archups, you should go directly from one to the other and then take the 3-5 minute rest period.
3) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular.