Alright the next exercise I'm going to take you through is hyper extensions for your erectors/lower back.  The very first thing to address before starting this exercise is the foot pad.  Set the foot pad as high as it can go on both the top and bottom setting.  If you are like Andy Gille and have twenty inch calves you will have to adjust the pad to fit around your calf.  

Swiss ball crunches are an awesome exercise for your abs.  To start this exercise lay across the ball with your lower back pressed firmly into the ball.  There is a couple different ways you can execute the swiss ball crunch.  One is to keep your hands tucked lightly behind your head or ears and elbows out to the side. 

Squats are the next exercise I'm going to demonstrate.  A lot of people are apprehensive about squats, partly because of uncertainty about bio-mechanics.  When learning squats and technique it is best to start with a light weight to get acclimated and comfortable with the exercise.

Standing laterals emphasize the lateral or outside portion of the shoulder and to a certain extent your trapezius muscle.

Cable crunches are one of the very best exercises you can do for your abdominals. Your abs respond very well to training them with weight. I recommend doing this exercise no more than two times a week, and preferably one. Your abs are involved with just about everything you do and get a lot of stabilizing work with other exercises like squats and bent-over barbell rows.