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Raise most of you body so only your arms, shoulders and head is touching the ground or exercise mat. Then alternate between curling the ball towards you and pushing it away. The position of your body is very similar to a bridge.. One part that I didnt understand was the part where you told me I should bench 150 160. Does that mean I shouldnt max out? And when would be a good time to increase the weight? or do I just stay at 160 and keep increasing the reps when I keep getting stronger? And about the failing point, if my failing point is 13 reps how am I suppose to rep 14 or 15, did you mean to lower my weight through the sets? I think you could explain this to me better if you created a sample chart showing the reps and sets of exercises. Sorry if I dont understand what you are getting at, but I want to get this done correctly the first time so that I dont end up quiting.

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