Sit on a flat bench. Facing the bar, lift the opposite end of the bar to shoulder height and assume a neutral grip on the bar with your right hand near the end of the bar. Your right forearm should be perpendicular to the bar, feet shoulder width apart pressed to the floor.

Tighten your core and press the bar up and forward until your right elbow is locked.

Lower the bar to shoulder height and the starting position. Repeat the exercise according to the training plan then switch arms.

Position a bar into a landmine or in a corner to keep it from moving. Stand over the bar, and position a double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position. Take a wide stance with your hips back and your chest up. Your arms should be extended.

Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Pause for a second.

Slowly lower the bar to the starting position and repeat the exercise according to the training plan.

Position a bar into a landmine or securely anchor it in a corner. Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance.

Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side.

Reverse the motion to swing the weight all the way to the opposite side. Repeat the exercise according to the training plan alternating sides.

Place yourself on your hands and knees on a flat bench. Hold on to the edges of the bench for better support. Your head should be looking down (in line with the spine) and the bend of the knees should create a 90 degree angle between the hamstrings and the calves. Put the dumbbell in a corner of your right leg (ask someone to help you), and slightly squeezing the leg hold the dumbbell safe from dropping.

Lift your right leg up trying not to drop the dumbbell. Keep lifting your leg until your thigh is parallel to the floor. At the top position pause for a second.

Slowly lower your right leg back to the starting position. Repeat the exercise according to the training plan then switch legs.

Start in a prone bridge position. Swiss ball should be under your hips. Maintain a neutral spine by keeping the neck in line with the rest of the lower spine, and engaging the lower abs wall by “sucking in” the navel toward the spine. Arms are at a comfortable yet supportive position below the mid-chest. Keep the elbows soft and legs extended.

Lift and extend the legs toward the ceiling from the hip, bending at the arms. Be sure the legs remain rigid, extending until they are directly above the hips.

Go back to the starting position and repeat the exercise according to the training plan.

Lie on to the Bench on your right side. Cross legs over and lock onto the bench base. Put your hand (across fingers) behind your head.

Bend your torso over bench towards the floor. Stretching your upper side of your torso, go down as low as you can.

Lift your torso back up to the starting position. Repeat the exercise according to the training plan then switch sides.