Stand with your feet comfortably positioned and hold both dumbbells supported at your shoulders with your elbows pointing forward. Inhale as you lower into a squat, moving through a comfortable range of motion while maintaining full foot contact. Exhale as you press your feet firmly into the floor and return to standing. If preferred, place a box, bench or stable elevated surface behind you to lightly tap at the bottom of the squat.

Set up in a kickstand position with most of your weight over the standing leg. Keep the knee soft and sit back into the hip. Maintain a strong grip and inhale as you row, leading your elbow toward your hip. Exhale as you lower with a long, controlled reach.

Set up with one leg supported laterally on a bench, box or any elevated surface at a comfortable height, and centre your body over the standing leg. Maintain a stable tripod foot with a soft standing knee and hold the dumbbell in the opposite hand. Inhale as you hinge, keeping your body centred over the standing leg. Exhale as you press firmly through the standing foot and return to standing.

Set up in a half-kneeling position with ribs atop hips. Inhale as you press the dumbbell straight overhead, maintaining your stacked position. Exhale as you slowly lower with control.

Set up on all fours with one knee elevated on a block. Maintain a stable pelvis and ribs atop hips. Inhale as you extend the opposite leg back and the opposite arm forward. Exhale as you bring your hand and knee toward each other into a cross-connect, feeling your deep core gently engage. Inhale as you extend back out with control. Keep the movement slow and controlled throughout.

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 in a wide stance with full foot contact. Push your hips back as you reach toward the dumbbell, keeping your arms long and shoulders positioned over the weight. Inhale as you press through your feet and use your legs and hips to stand tall. Exhale as you slowly lower the dumbbell with control, sitting your hips back and maintaining a long, neutral spine throughout.

Set up in a 90-90 seated position sideways to the band attachment, with the band anchored securely above you and your non-working hand supported on the floor. If more comfortable, sit on a pillow, block or elevated surface for additional support. Inhale as you pull the band down, leading your elbow toward your hip. Exhale as you slowly return, reaching back toward the attachment point and controlling the band throughout.

Centre your weight over the front leg and maintain full foot contact. Inhale as you lower, allowing the front knee to travel forward. Exhale as you rise a quarter of the way, lower again, then press all the way back up, extending the exhale throughout. Take an additional breath if needed rather than holding your breath, and add support for extra stability if preferred.

Set up with your upper back supported on a bench or sofa, feet firmly grounded and hips gently lifted. Start with both arms extended toward the ceiling, holding the dumbbells with a pronated grip, palms facing forward. Maintain a stable bridge throughout. Inhale as you lower one dumbbell, bending your elbow and allowing it to travel slightly below your trunk through a comfortable range of motion. Exhale as you press the dumbbell back toward the ceiling. Alternate sides with control, keeping the opposite arm extended. If more comfortable, perform the exercise on the floor in a hook-lying position.

Set up in a kickstand position with most of your weight centred over the standing leg and maintain a stable tripod foot. Bring the dumbbell toward the opposite hip with a slight hinge. Inhale as you drive through the standing foot, gently extend the hips and bring the dumbbell diagonally up toward/above the shoulder on the standing-leg side. Exhale as you reverse the movement with control, returning the dumbbell toward the opposite hip.

Set up side-lying with your top knee supported on a bench, box or stable elevated surface and your bottom leg supported on the floor. Inhale as you press your knee into the surface and lift your hips, engaging your adductors. Exhale as you lower with control. Adjust the support from the bottom leg to load the adductors as much as feels comfortable. If a higher elevated surface is not available or comfortable, a block can be used for a lower setup.

Set up in a kickstand position close to a wall, centring your body weight over the standing leg furthest from the wall. Place a foam roller between the knee closest to the wall and the wall, maintaining gentle pressure into the foam roller throughout. Keep your standing knee soft and the dumbbell close to your body. Inhale as you slowly hinge, sitting your hips back while rotating your pelvis toward the standing leg. Exhale as you press firmly through the standing foot and return to standing. Maintain pressure into the foam roller throughout the movement. If more comfortable, perform the exercise without a dumbbell.

Stand with feet approximately hip-width apart and maintain ribs atop hips. Inhale as you bend your knees slightly and lower the dumbbells. Exhale as you press firmly through your feet, using your leg drive to press the dumbbells overhead. Lower the dumbbells with control, bending your knees again as you inhale to prepare for the next rep.

Set up in a comfortable wide stance, holding the dumbbell in a goblet position. Inhale as you rotate your whole body toward one side and lower into a split squat as far as your mobility comfortably allows. Exhale as you press through your feet and return to the starting position. Rotate toward the opposite side and repeat, continuing to alternate sides with control.

Set up in a half-kneeling position with the band anchored securely above you and maintain ribs atop hips. Reach your arms overhead and inhale as you pull the band toward your upper chest, engaging your lats and bringing your elbows slightly below shoulder height. Exhale as you slowly extend your arms overhead, controlling the return. Complete the prescribed reps, then switch your half-kneeling stance and repeat on the opposite side.

Support your upper back on a bench or stable elevated surface with both feet firmly grounded and maintain a stacked position. Inhale as you press through your feet and lift your hips. At the top, lower your hips slightly, then press back up to complete the quarter rep. Exhale as you lower your hips with control.

Anchor the band securely in front of you, slightly below shoulder height, and stand with your non-working hand supported. Keep your knees soft, gently shift your hips back and lean forward into a comfortable position. Inhale as you extend your working arm behind you, straightening your elbow and engaging your triceps. Exhale as you slowly return to the starting position with control. Keep your upper arm stable throughout the movement.