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. Set your feet slightly wider than hip-width and maintain full foot contact. Inhale as you slowly lower with control, allowing your knees and hips to bend together. Exhale as you press firmly through your feet and return to standing. Use a bench or box for support if needed. If you feel more comfortable using a dumbbell instead of a barbell, perform the exercise as a goblet 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 or box 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 with one knee and the opposite hand supported on the bench, extending the free leg long behind you. Maintain a stable pelvis and ribs atop hips. Exhale as you row, driving your elbow toward your hip and feeling your deep core gently engage. Inhale as you slowly lower the weight, maintaining control and resisting rotation throughout.

Sit tall with your elbows close to your body and palms facing inward. Inhale as you curl the dumbbells toward your shoulders, exhale as you slowly lower with control.

Set up in a comfortable wide stance. If using an empty bar, which is recommended for beginners, elevate it approximately 10 cm using blocks or boxes. Keep your feet firmly grounded and knees tracking over your toes. Inhale as you press through the floor to stand tall. Exhale as you lower the bar with control. Adjust the elevation as needed for comfort. If you are an experienced lifter and adding weight to the bar, you can lift directly from the floor without elevation. If you prefer using dumbbells instead of a barbell, this is also an option.

Sit tall with ribs atop hips and take a comfortable grip on the MAG attachment. Inhale as you pull toward your upper chest, maintaining a slight forward intention through your elbows to engage your lats. Add a 2s pause at the end range. Exhale as you slowly extend your arms overhead with control.

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, 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.

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 the bench and bottom leg supported on the floor. Inhale as you press your knee into the bench 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.

Place your feet approximately hip-width apart and reach down with long arms to take a strong grip on the handles. If using an empty trap bar, place blocks or boxes underneath the sides to elevate the bar approximately 8–12 cm. Press through a stable tripod foot and use leg drive to stand. From the standing position, inhale as you hinge with soft knees, feeling length through your hamstrings. Exhale as you press firmly into the floor and return to standing, extending your hips. If preferred, use dumbbells instead, holding them by the sides of your legs and following the same technique.

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 half-kneeling with the cable high and maintain ribs atop hips. Inhale as you lead the working elbow toward your hip while simultaneously reaching the opposite arm forward. Exhale as you reverse the movement with control.

Hold the band-suspended kettlebell close to your body and maintain ribs atop hips. Keep the opposite arm slightly out for stability. Inhale as you lift one knee, then exhale as you return the foot to the floor. Alternate sides while keeping your trunk stable.

Stand close to the cable with a slight forward lean and soft knees and hips. Keep a light grip and your elbows relatively still. Inhale as you extend your elbows and press the cables down, slightly turning your hands outward at the end range. Exhale as you slowly return with control.