Close Stance 12" SSB Box Squat: Bar (75 lbs)x5, 100x5, 125x5, 150x5, 175x5, 200x5, 225x1.
Glute Ham Raises: BWT for 30 reps (sets of 12, 10, 8 reps)
DB Lunges: 30x10x3.
45 degree Back Raises: BWTx15x3
Weighted Situps on a Slant Board: 10x10x3.
This is exactly like the manual, sort of. It does not specify a particular bar. I wanted to start working the heavy stuff with the SSB. I found myself having to focus more with heavier weight, especially from the bottom. The lunges killed me after squats.
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