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.