Position the bar across the front of your shoulders, close to the base of your neck, using a cross-arm grip. Keep your elbows reaching forward and gently press your hands into the bar to keep it secure. 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 ball, allowing your knees and hips to bend together. Pause for 2s on the box, then exhale as you press through your feet to stand. Note: Start with a light barbell, around 10–15 kg if appropriate, and prioritise control and technique before adding load. If the front squat position feels uncomfortable, switch to a back squat. If you feel more comfortable performing the exercise as a goblet squat, use a dumbbell instead.

Support one hand on the bench and maintain ribs atop hips. Allow your knees to bend and your heels to slightly elevate off the floor as needed. Maintain a strong grip. Inhale as you row, leading your elbow toward your trunk. Add a 2s pause at the top. Exhale as you lower the dumbbell with control, reaching long at the bottom.

Set up in a kickstand position with support on the same side as your standing leg and hold the cable in the opposite hand. Centre your body over the standing leg and maintain a stable tripod foot with a soft knee. Inhale as you hinge, pushing your hip back and allowing the cable to pull you forward while keeping the knee position stable. Exhale as you press through your foot and bring your hip forward to return to standing. Keep the movement controlled and focused through the hip throughout.

Stand tall with ribs atop hips and maintain a strong grip on the dumbbells. Keep your elbows slightly soft. Inhale as you raise the dumbbells in front of you to approximately shoulder height. Exhale as you slowly lower with control.

Maintain a stable standing foot and trunk as you hold the opposite leg elevated and swing the dumbbell from side to side. Breathe continuously throughout, resisting rotation and keeping your body as stable as possible.

Set the bench at a comfortable incline and stand behind it. Support the back of your upper arm and elbow on the bench, holding on to the bench with your opposite hand for support. Inhale as you bend your elbow and curl the dumbbell toward you. Exhale as you slowly extend your arm and lower the dumbbell with control. Keep your upper arm supported on the bench throughout.

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 return the trap bar to the floor with a slow, 3s controlled tempo, keeping your eyes forward. If preferred, use dumbbells instead, holding them by the sides of your legs and following the same technique.

Support one knee and the same-side forearm on the bench, with the opposite foot firmly grounded. Reach the working arm long toward the cable, creating a full stretch through the lat. Inhale as you lead the elbow down toward your hip, rotating the forearm so the thumb finishes pointing upward. Add a 2s pause at the end range. Exhale as you slowly return into the long reach, allowing the forearm to rotate back with control.

Step forward and centre your weight over the front leg, maintaining a stable tripod foot and allowing the knee to travel forward. Inhale as you lower into the lunge, then exhale as you press through the front foot to return. Bring the back foot forward to lightly tap the floor and regain control before taking the next step. Use dumbbells or body weight depending on what feels most comfortable.

Sit tall with ribs atop hips and begin with both dumbbells pressed overhead. Inhale as you lower one dumbbell until the elbow is approximately at shoulder height. Exhale as you press it back overhead, then alternate sides.

Set up with your hands supported on a bench and feet on the floor, maintaining a long, stacked position. Inhale as you lift one hand and tap the opposite shoulder, resisting rotation through your trunk. Exhale as you return your hand to the bench, then alternate sides.

Sit tall with a stacked position and maintain a strong grip on the handles. Inhale as you press your knees together with control. Exhale as you slowly return, resisting the weight throughout.

Set up with your feet approximately hip-width apart and grip the bar just outside your hips with a strong grip. Keep your knees soft. Inhale as you push your hips back, keeping the bar close to your legs and feeling length through your hamstrings. Exhale as you press firmly into the floor and drive back to standing, extending your hips. If you feel more comfortable using two dumbbells instead of a barbell, see this as an option as well.

Set up in a kickstand position with most of your weight over the standing leg, keeping your knees and hips soft. Start with a 10–15 kg barbell if appropriate. Press with the arm opposite your standing leg while reaching the other arm forward. Inhale as you press the landmine forward and overhead. Exhale as you return with control, then alternate arms while maintaining a stable lower body. If you feel more comfortable using a dumbbell, perform a standing single-arm dumbbell press instead.

Centre your weight over the front leg and choose an elevation that feels comfortable, or perform without elevation. Maintain full foot contact and inhale as you lower, sitting into the front hip while limiting excessive forward knee travel and allowing the back leg to rotate inward. Exhale as you press through the front leg and return to the starting position.

Sit tall with your feet firmly grounded and maintain ribs stacked over hips. Start with the dumbbells in front of you, palms facing toward your body. Inhale as you rotate the arms outward and press the dumbbells overhead. Exhale as you lower with control, rotating the palms back toward you as you return to the starting position.

Stand tall with ribs atop hips, holding one dumbbell by your side and reaching the opposite arm slightly out for stability. Inhale as you lift one knee, then exhale as you return the foot to the floor. Alternate legs while maintaining a stable trunk and avoiding leaning toward or away from the dumbbell.

Sit tall with ribs atop hips and hold the dumbbell overhead. Keep your upper arm relatively still. Inhale as you bend your elbow and lower the dumbbell behind your head. Exhale as you extend your elbow and return the dumbbell overhead.