If access to gym

• barbell squats 3x8
• hip thrusts 3x12
• hip abduction machine 3x12
• weighted decline crunches 3x10
• do machines for arms/shoulders/back/chest to not be too weak
• throw in cardio

lf no gym do at home

• Bulgarian split squat with dumbbells 3x10
• Single leg hip extension with dumbbells 3x10 * If possible go to park and do sprint interval training: 6-10 sets of short sprints super good for muscle n endurance