Stand with your feet slightly wider than hip-width and maintain full foot contact. Inhale as you lower, allowing your knees to travel forward as your hips descend, bending through the knees and hips together. Pause for 2s at the bottom of the squat while keeping tension through your legs, then exhale as you stand back up. If preferred, place a box, bench or stable elevated surface behind you to lightly tap at the bottom of the squat.

Support one knee and your non-rowing hand on a bench or a stable elevated surface, with the opposite foot firmly grounded a step away. Position the DB slightly further away to allow a longer reach. Inhale as you row, leading your elbow toward your hip. Exhale as you lower with control into a long reach, using the full available range of motion.

Set up in a wide stance with one knee supported on a bench, box or sofa, and your same-side hand supported on a stable elevated surface, such as a chair. Hold the dumbbell comfortably between your legs and maintain full foot contact through the standing leg. Inhale as you push your hips back, feeling length through the hamstrings and loading the hip. Exhale as you press firmly through the standing foot and return to standing, extending your hip.

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.

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 laterally away from your body and return with control, then move the same leg diagonally away from your body at an angle between directly lateral and straight back. Return to the starting position and continue alternating between both angles. Breathe comfortably throughout, keeping the movement controlled and your pelvis stable.

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 with your feet hip-width apart. 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 slowly lower with control, pushing your hips back. If preferred, elevate the dumbbells on a box approximately 6–10 cm high to make the starting position more accessible.

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.

Set up sideways to an elevated surface approximately 15–30 cm high, choosing a height that allows you to move comfortably, with your working foot supported. Maintain a stable tripod foot and keep most of your weight over the working leg. Inhale as you press firmly through the foot and step up, extending your hip while keeping the knee soft. Exhale as you lower with control, keeping the working leg loaded throughout.

Sit tall with ribs atop hips and position your elbow approximately at shoulder height. Inhale as you press the dumbbell straight overhead. Exhale as you slowly lower back to the starting position.

Hold a kettlebell or DB in each hand with a strong grip, lats engaged and ribs atop hips. Walk slowly and with control, maintaining a tall, stable position. Breathe continuously throughout each step without holding your breath.

Set up in a side-lying position with your elbow, forearm, knee and foot supported on the floor, and your top hand resting on your hip. Apply pressure through the knee supported on the floor. Inhale as you drive your hips forward and up, opening the top knee and rotating your trunk toward the open position. Exhale as you lower your hips with control, bringing the top knee back down and allowing your trunk to rotate with the movement. Keep the movement slow and controlled throughout.

Stand with your feet approximately hip-width apart. Keep your knees soft, dumbbells positioned outside your legs and a strong grip. Inhale as you slowly hinge, maintaining full foot contact and big-toe pressure and feeling length through your hamstrings. Exhale as you press firmly into the floor and return to standing.

Set up in a half-kneeling position with the band anchored securely in front of you at approximately hip height and maintain ribs atop hips. Inhale as you row the band toward your body, leading your elbow toward your hip while reaching the opposite arm forward. Exhale as you slowly return to the starting position with control. Continue alternating arms while maintaining a stable position through your trunk. Complete the prescribed reps, then switch the leg in your half-kneeling stance and switch the rowing arm.

Stand on a 4–6 cm elevation with a stable front foot and hold on to support on the same side. Inhale as you take a step back and lower, sitting into the front hip and lightly tapping the back knee down if your mobility allows. Exhale as you press through the front foot and return to standing. Remove the deficit if more comfortable.

Set up in a half-kneeling position with the band anchored securely at shoulder height and maintain a stacked position with ribs atop hips. Inhale as you pull the band toward your ears, leading with your elbows out to the sides. Exhale as you slowly return with control.

Hold one dumbbell with both hands and reach it overhead, maintaining ribs atop hips and a stable trunk. Inhale as you lift one knee into the march. Exhale as you return the foot to the floor, then alternate sides.

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.