Stand with your feet slightly wider than hip-width and maintain full foot contact. Inhale as you slowly lower, allowing your knees to travel forward as your hips descend, bending through the knees and hips together. Lightly tap a box, bench or stable elevated surface behind you while keeping tension through your legs, then exhale as you stand back up.

Support one hand on a bench or a stable elevated surface and maintain ribs atop hips. Allow your knees to bend and your heels to slightly elevate off the floor as needed. Maintain a strong grip. Inhale as you row, leading your elbow toward your trunk. Exhale as you lower the dumbbell with control, reaching long at the bottom.

Start in a comfortable standing position and step one leg diagonally behind the other. Keep most of your weight over the front leg with a stable tripod foot. Inhale as you lower into the lunge, sitting back into your hips and limiting forward knee travel. Exhale as you press firmly through the front foot and return to standing. Hold on to a support if you feel more comfortable or stable with additional support.

Stand tall with ribs atop hips and maintain a strong grip on the dumbbells. Inhale as you raise the dumbbells out and around in a controlled arc until they meet overhead. Exhale as you reverse the movement and slowly return.

Set the band securely at slightly above hip height and stand side-on to the attachment in a kickstand position, with the leg closest to the band in front and the opposite foot lightly supported behind you. Centre your weight over the front leg and maintain ribs atop hips. Hold the band firmly with both hands. Inhale as you press the band straight forward, resisting rotation and maintaining your position throughout. Exhale as you slowly bring your hands back toward your body with control.

Stand tall with your feet firmly grounded and hold a dumbbell in each hand with your palms facing forward. Keep your elbows close to your body. Inhale as you curl the dumbbells up toward your shoulders. Exhale as you lower them with control back to the starting position.

Set up with feet hip-width apart, with the dumbbells elevated on a box, approximately 6–10 cm high. Reach down with long arms, allowing your knees to soften, and take a strong grip. Keep the dumbbells close and lats engaged. Inhale as you press through your feet and use leg drive to stand. Exhale as you lower with control, pushing your hips back.

Set up in a half-kneeling position sideways to the band attachment, with the band anchored securely above you. Keep the leg closest to the band supported on the floor and the opposite knee in a kneeling position. Grip the band with the arm furthest from the attachment and maintain ribs atop hips. Inhale as you pull the band down, leading your elbow toward your hip while gently flexing laterally through a comfortable range of motion. Exhale as you slowly return, reaching toward the attachment point and controlling the band throughout.

Maintain a stable tripod foot and centre your weight over the working leg. Inhale as you press through the foot and step up, extending your hip while keeping the knee soft. Exhale as you slowly lower, keeping the working leg loaded and controlling the return. Choose a comfortable height at approximately 15-30 cm.

Lie on a bench, sofa or, if more comfortable, on the floor in a hook-lying position with gentle core engagement. Start with both dumbbells reaching toward the ceiling and keep your elbows approximately 35–45° from your torso. Inhale as you lower one dumbbell through a comfortable range of motion. Exhale as you press the dumbbell back toward the ceiling, then alternate sides with control. Keep the opposite arm extended throughout.

Maintain a stable standing foot and trunk as you hold the opposite leg elevated and swing the dumbbell from side to side. Breathe continuously throughout, resisting rotation and keeping your body as stable as possible.

Stand with your hands supported in front of you and position the band around your ankles. Centre your weight over the standing leg and maintain a soft knee and hip. Slowly move the opposite leg diagonally away from your body, working at an angle between directly lateral and straight back, then return to the starting position with control. Breathe comfortably throughout, keeping the movement controlled and your pelvis stable.

Set up in a wide stance with soft knees. Inhale through your nose as you slowly push your hips back, keeping your arms long and feeling length through your hamstrings. Exhale as you press firmly through your feet and drive back to standing.

Set the band securely above you and stand with your knees and hips soft, maintaining a slight bend through both. Grip the band approximately shoulder-width apart with your arms reaching forward around shoulder height and your elbows soft. Inhale as you pull the band down toward your hips, keeping your arms long and engaging your lats. Exhale as you slowly return to the starting position, controlling the band throughout. Maintain ribs atop hips and keep the movement controlled throughout.

Centre your weight over the elevated front leg and maintain full foot contact. Inhale as you lower, sitting into the front hip while limiting excessive forward knee travel and allowing the back leg to rotate inward. Exhale as you press through the front leg and return to the starting position.

Stand tall with ribs atop hips, keeping your knees and hips relaxed and elbows slightly soft. Hold the dumbbells with a slight thumbs-down angle. Inhale as you raise your arms to approximately shoulder height. Exhale as you slowly lower with control.

Set up in a half-kneeling position with ribs atop hips. Inhale as you press the DB forward and reach overhead, maintaining your stacked position. Exhale as you lower the DB with control and bring it back toward your body.

Sit tall in a stacked position and hold the dumbbell behind your head, keeping your elbows relatively still. Inhale as you bend your elbows and lower the dumbbell behind your head. Exhale as you extend your elbows and use your triceps to bring the dumbbell back up.