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 lower with control, allowing your knees and hips to bend together. Add a 2s pause in the lowest position. 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 with one knee and your non-rowing hand supported on the bench, with the opposite foot firmly grounded. Position the kettlebell 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 and the same-side hand supported on the bench. 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.

Sit tall in a stacked position with a strong grip on the handles. Use a slightly lighter load and press your knees outward into the end range. From there, perform small, controlled ¼ reps, maintaining tension throughout. Keep the movement dynamic and continue breathing comfortably throughout.

Set the bench to approximately a 60° incline and keep your elbows in contact with the bench. Inhale as you curl the dumbbells toward your shoulders. Exhale as you slowly lower.

Set up in a wide stance with the bar over midfoot and toes slightly turned out, keeping your knees tracking in the same direction as your toes. Reach down with long arms and grip the bar approximately shoulder-width apart. Keep the bar close to your body and inhale as you press firmly through your feet to stand tall. Exhale as you lower with control. If using only the barbell, elevate it on boxes to create a comfortable starting height. If you feel more comfortable using dumbbells instead of a barbell, see this as an option as well.

Grip the bar approximately shoulder-width apart with your palms facing you and sit tall with ribs atop hips. Inhale as you pull the bar toward your upper chest, maintaining a slight forward intention through your elbows. Exhale as you slowly extend your arms overhead with control.

Set up sideways to the support with your working foot on the bench and choose a height that feels comfortable while still providing an appropriate challenge. 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 side-lying with your top knee supported on the bench and elbow underneath your shoulder. Press the knee firmly into the bench and use your adductors to lift your hips, then lower with control. Keep the bottom leg lightly supported on the floor if needed to adjust the load.

Centre most of your body weight over the standing leg with the rear foot lightly supported. Maintain a stable tripod foot and soft knee. Inhale as you hinge, feeling length through your hamstrings. Exhale as you press firmly through the standing foot and return to standing, extending your hip. If you are not adding weight to the trap bar, elevate the bar approximately 8–12 cm using blocks or boxes. If you feel more comfortable using dumbbells instead, see this as an option as well.

Set up in a half-kneeling position with ribs atop hips. Inhale as you press the landmine forward and overhead. Exhale as you slowly return. Alternate with your opposite arm or keep the hand supported on your hip.

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 the cable high and set up in a half-kneeling position with ribs atop hips. Inhale as you pull the cable toward your ears, leading with your elbows out to the sides. Exhale as you slowly extend your arms and return to the starting position 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.

Stand with soft knees and hips, using the opposite hand for support in front of you. Keep your working elbow relatively still throughout. Inhale as you extend your elbow and press the cable down, focusing on your triceps. Exhale as you slowly return with control.