Sets: 3 Reps: 10  Target: lats, upper back, core

Lower yourself all the way down before pulling your chest up towards the bar.
 

Sets: 3 Reps: 10 Target: core, hamstrings, shoulders

Stretch as high as you can before swinging the ball down. Pause, then return with straight arms.

Sets: 3  Reps: 10  Target: shoulders, upper back

Bend at the knees, then explosively drive the weight overhead.
 

Sets: 3 Reps: 10 Target: hamstrings, back, core

Grip the bar with hands shoulder-width apart.

Sets: 3 Reps: 10 Target: shoulders

Explosively swing the dumb-bells up to your shoulders.

Sets: 3  Reps: 10  Target: lower back

Lower yourself slowly and raise up under control.