Abs:

1. Lay on the ground with your legs bent and your feet flat. Do not pull from your arms, keep your focus on your abdominal muscles. Remember, this is an abdominal crunch not a sit up.

2. Keep your abdominal muscles tight, neck straight and chest up.

3. From your sternum, crunch your weight up and forward.

4. Your lower back should remain flat on the ground at all times.

5. Under control, lower your weight, stop just before your shoulders touch the ground and reverse the motion back up

Legs:

1. In a squat rack, take a barbell off of the rack by placing it squarely on your traps and shoulders (not the neck) and grip the bar comfortably with your hands a little wider than your shoulders.

2. Carefully take a step or 2 back from the rack and get in a comfortable upright stance with your feet shoulder width apart or slightly wider. Your toes should be pointed slightly outward. They should NEVER be pointed inward.

3. Focus your vision on something straight ahead and slightly above you. Do not tilt your head backwards, downwards or to the sides as this will disrupt your balance.

4. Keeping your heels planted firmly on the floor and your back straight at all times, move your butt back and downward as though you were sitting in a chair behind you.

5. When your thighs reach parallel to the floor, return to the starting position by extending your knees and hips and pushing