Sets: 4 Reps: 10/8/6/4 Target: hamstrings, glutes, core

Keep your lower back in a neutral, unstressed position throughout.
 

Sets: 4  Reps: 30 seconds  Target: abs, lower back

Keep your body in a straight line between your heels and neck and don’t allow your hips to sag.

Sets: 4 Reps: 10/8/6/4 Target: quads, glutes, lower back

Keep your chest out and lower until your thighs are level with the floor.

Drive straight up through your heels until the bar hits your backside.
 

Sets: 3  Reps: 10  Target: hamstrings, quads, adductors

Alternate sides with each rep.
 

Sets: 4  Reps: 10/8/6/4  Target: lower abs

Use a heavier medicine ball for each set.

Lower your legs under control but don’t let your feet touch the floor until the end of each set.
 

Sets: 3 Reps: 10 Target: quads, hamstrings, groin

Alternate sides with each rep.