Sets: 2-3 Reps: 12-15 Targets: quads, glutes

1. Keep your torso upright

2. Your front shin should remain as vertical as possible

b. Hang clean
Sets: 2-3 Reps: 12-15 Targets: back, shoulders, core

1. Keep your core muscle tight throughout.

2. Flip the bar over the top so it's resting on your fingers.

Muscle Tip
Keep your head up
When doing squats or deadlifts, lift your chin because this sends a nervous impulse down your spine to fire up your muscles and make more strength available when you lift the weight.

Sets: 2-3 Reps: 12-15 Targets: triceps, chest

1. Keep your back upright.

2. Lower your back until your upper arms are parallel with the floor.

b. Swiss ball preacher curl
Sets: 2-3 Reps: 12-15 Targets: biceps

1. Don't straighten your arms completely.

2. Stop curling before your forearms are vertical.

Sets: 2-3 Reps: 12-15 Targets: abs

1. Pause at the top and try not to swing.

2. Bring your knees up as high as you can.

b. Alternating dumb-bell push-press
Sets: 2-3 Reps: 12-15 Targets: shoulders

1. Bend your knees slightly and puch up with each rep.

2. Alternate arms with each rep.