Alpha: Chaturanga push-ups on balance board. Keep elbows in.
Fit belt tightly around waist.
Gamma: Come into boat position on the Bosu. Hold legs straight in front of you. Underhand Lat pull-downs with cables. Keep core tight, feet flexed.
Delta: Begin by placing belt on the lower back, just above the hips. Start with a low squat, bringing medicine ball to chest. On standing position thrust medicine ball above you in a shoulder press. May also add a bounce with the medicine ball for added difficulty.