Hamstrings and abs

1. Stiff legged deadlifts (5 sets of 5-8 reps)

2. High leg press (3 sets of 15 reps)

3. Seated leg curls (2 sets of 8-10 reps)

Abs

1. Roman chair leg lifts (2 sets to failure)

2. Full leg lifts on decline bench (3 sets of 10 reps)

3. Incline medicine ball twists (2 sets of 30 reps)

4. High cable side bends (2 sets of 15-20 reps each side)