Set: 2-3 Reps: 8-10 Target: hamstrings, glutes, core, shoulders

1. Keep your head up and back upright.

2. Lift your bar powerfully over your head as you squat down to 'catch' the bar with straight arms.

3. From the last position, stand up with the bar still over your head and then lower slowly to the start position.

b. Bench press
Set: 2-3 Reps: 8-10 Target: chest, triceps

1. Hold the bar with a shoulder-width grip.

2. Lower the bar as far as your shoulders will comfortably allow.

Set: 2-3 Reps: 8-10 Target: quads, glutes, core

1. Bar resting on shoulders, not neck.

2. Lower your body until your thighs ate at parallel with floor. Keep yur torso upright.

b. Bent-over row
Set: 2-3 Reps: 8-10 Target: back, core

1. Bend forward at the hips, keeping your back straight.

2. Squeeze your shoulder blades together at the top.

Set: 2-3 Reps: To failure Target: abs, hips

1. Holding the ball over your head, curl your torso off the floor.

2. Use your abs to thrust the ball forward a tthe top of the move.