Position the bar comfortably across your upper back with a grip slightly wider than shoulder-width. Keep your elbows under the bar with a slight forward intention. Take one controlled step back and set your feet in a comfortable stance, slightly wider than hip-width. Inhale as you lower toward the box/bench or med ball, sitting back into your hips and allowing comfortable knee forward travel. Pause for 2s on the box, then exhale as you press firmly through your feet and return to standing. Note: Start with a light barbell, around 10–15 kg if appropriate, and prioritize control and technique before adding load. If you feel more comfortable performing the exercise as a goblet squat, use a dumbbell instead.

Position the bar comfortably across your upper back with a grip slightly wider than shoulder-width. Keep your elbows under the bar with a slight forward intention. Take one controlled step back and set your feet in a comfortable stance, slightly wider than hip-width. Inhale as you lower toward the box/bench or med ball, sitting back into your hips and allowing comfortable knee forward travel. Pause for 2s on the box, then exhale as you press firmly through your feet and return to standing.Set up with one knee and your non-rowing hand supported on the bench, with the opposite foot firmly grounded. Inhale as you row, driving your elbow toward your hip without bringing it higher than your trunk. Exhale as you lower with a long reach, placing the dumbbell fully on the floor between each rep.

Choose a box height that feels comfortable for you. Maintain a stable tripod foot on the box and keep most of your weight over the standing leg. Inhale as you lower the opposite foot behind and across your standing leg, lightly tapping the floor. Exhale as you press through the standing foot to return, using support as needed.

Choose a box height that feels comfortable for you. Maintain a stable tripod foot on the box and keep most of your weight over the standing leg. Inhale as you lower the opposite foot behind and across your standing leg, lightly tapping the floor. Exhale as you press through the standing foot to return, using support as needed.

Sit tall and inhale as you bend both knees together. Release one leg, then exhale as you slowly control the return to the starting position with the working leg. Bend both knees together again, then alternate which leg controls the return with each rep.

Sit tall with your palms facing forward and elbows close to your body. Inhale as you bend your elbows and curl the dumbbells toward your shoulders, keeping your upper arms still. Exhale as you slowly lower the dumbbells back to the starting position.

Use the high handles and set your feet approximately hip-width apart. If no weight is added to the bar, which is recommended for beginners, elevate the bar on blocks or boxes approximately 10 cm high. Push your hips back and bend your knees, take a strong grip, positioning your shoulders approximately over your hands. Inhale as you press firmly through your feet and push the floor away to stand tall. Exhale as you lower with control, keeping your eyes forward.

Sit tall with ribs atop hips. Inhale as you pull one arm down, keeping a slight forward intention through the elbow while allowing the opposite arm to reach long overhead. Exhale as you return with control, then alternate sides.

Centre your weight over the front leg with the rear foot supported on an approximately 30–40 cm elevation, adjusting the height as needed. Maintain full front-foot contact, especially through the heel. Inhale as you lower, allowing the front knee to travel forward. Exhale as you press through the front foot to return, working within your available range.

Support your upper back on the bench and maintain your hips lifted with ribs stacked over your pelvis. Inhale as you lower both kettlebells, bringing your elbows slightly below your torso. Exhale as you press the kettlebells straight up, maintaining your bridge position throughout.

Set up standing with a slight hinge through the hips, stabilizing over one leg while reaching the opposite leg behind you. Maintain a stable tripod foot and keep your hips and pelvis controlled. Exhale as you row, bringing your elbow toward your hip. Inhale as you return, reaching the arm forward with control while maintaining your balance and position.

Lie on your side with your elbow underneath your shoulder and top knee pressing firmly into the block. Maintain pressure into the block to engage your adductors. If comfortable, gently lift your hips away from the floor and hold; otherwise, remain supported and focus on maintaining strong adductor pressure. Hold the position and breathe comfortably for the prescribed number of breaths.

Set the bar at a comfortable height in the rack and take a strong grip approximately shoulder-width apart. Step back from the rack with awareness, taking your time to set up in a comfortable wide stance with your knees soft. Inhale as you hinge, keeping the bar close to your legs and feeling length through your hamstrings. Exhale as you press firmly into the floor and return to standing, extending your hips. If you are more experienced and adding weight to the bar, you can lift the bar from the floor to begin the exercise. If you are more comfortable performing the exercise with a dumbbell, see this as an option as well.

Set the bench to approximately a 30° incline and begin with both dumbbells pressed overhead. Inhale as you lower one dumbbell, keeping a slight forward intention through the elbow and stopping just below shoulder height. Exhale as you press back up, then alternate sides.

Set up in a wide stance next to a box or bench, hugging a med ball or light ball close to your body. Shift your weight toward the leg closest to the box, maintaining full foot contact. Inhale as you lower, allowing the knee to travel forward and lightly tapping the box while keeping tension through your leg. Exhale as you press firmly through the foot and drive laterally back to standing.

Set up in a kickstand position, centring your weight over the front leg with a stable tripod foot. Inhale as you row, rotating your forearm into a neutral grip while reaching the opposite arm forward and bringing your hip forward. Exhale as you reach the rowing arm forward and sit the hip back, maintaining control throughout.

Support your upper back on the bench with the working foot firmly grounded and the opposite leg elevated or heel lightly supported if needed. Place the dumbbell over the working-side hip and maintain a stacked position. Inhale as you press through your foot and lift your hips. Add a 2s pause at the top. Exhale as you lower with control.

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.