The exercises include two and two together. A1 and A2 form a pair, so do B1 and B2 and C1 and C2. Make all sets of A exercises before moving on to B. And do all the sets of B exercises before moving on to C. If you are a beginner or have been practicing for less than six months, you should follow the left column. Do you have more than six months' experience, you should follow the right column. Rest two minutes after exercises A2, B2 and C2.

TRAINING
Exercise                       /    Sets     / Repetitions(Beginners/ Repetitions (Experienced Beginners)
A1. Luggage Raise    /        3       /                 9-11               /      6-8        /
A2 Time and place   /       3        /                60 sec.           /      40 sec.  /
B1 Partly rowing      /       3       /                  10                  /        8          /
B2 Track Dog           /        3      /                    8                   /       12         /
C1 Spider Walking  /        3     /                  max.               /      max.      /
C2 McGill situps     /         3    /                   max.              /       max.     /

Toggle to do 2-3 sets and 4-6 sets, every time you train. If you are experienced, you can switch between 3-5 sets and 6-8 sets. During one of the weekly exercises you can try to remove some weights from the barbell and instead do more repetitions - preferably 14-16 pieces.