Sets: 4  Reps: 8  Target: hamstrings, glutes, core

Keep the bar in contact with your shins but don’t let the weight touch down between reps. 

Sets: 4  Reps: 8  Target: hamstrings, quads, glutes, core

Balance the bar across the tops of your shoulders and brace your core. 

Sets: 3  Reps: 8 each side  Target: hamstrings, quads, glutes, core

Rest the foot of your non-working leg on the bench behind to deactivate it. 

Sets: 4  Reps: 8  Target: core, abs

Brace your abs and bend at the hips as you roll the ball in. 

Sets: 4  Reps: 8  Target: side abs, core

Twist to the right and then to the leftto complete a single rep. 

Sets: 4  Reps: 8  Target: abs

Curl your chest up towards your knees and squeeze your abs at the top.