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 slowly lower into the squat with control, allowing comfortable knee forward travel. Exhale as you press firmly through your feet and return to standing. Use a box or bench for support if more comfortable. If the front squat position feels uncomfortable, switch to a back squat. Note: Start with a light barbell, around 10–15 kg if appropriate, and prioritise control and technique before adding load. If you feel more comfortable performing the exercise as a goblet squat, use a dumbbell instead.

Set up with one knee and your non-rowing hand supported on the bench, with the opposite foot firmly grounded. Inhale as you row, driving your elbow toward your hip without bringing it higher than your trunk. Exhale as you lower with a long reach, placing the dumbbell fully on the floor between each rep.

Maintain a stable foot on the standing leg and hold on to support on the same side. Inhale as you take a step back and lower, sitting into the front hip while limiting excessive forward knee travel. From the bottom position, rise a quarter of the way, lower again, then press through the front foot to return to standing. Exhale throughout the quarter rep and return, or take an additional breath if needed rather than holding your breath.

Stand tall and hold on to a stable support, maintaining ribs atop hips. Start with your elbow approximately at shoulder height. Inhale as you press the dumbbell straight overhead. Exhale as you lower the dumbbell with control, returning to approximately shoulder height.

Sit tall and inhale as you bend both knees together. Release one leg, then exhale as you slowly control the return to the starting position with the working leg. Bend both knees together again, then alternate which leg controls the return with each rep.

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 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. Inhale as you press firmly through your feet and begin to stand. Pause for 1 second just below the knees while maintaining tension and position, then continue driving through the floor to stand tall. Exhale as you lower the bar back down 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 with a narrow grip 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.

Choose a bench or box height that feels comfortable. Hold on to a stable support and step up with the leg closest to the support onto the bench or box. Maintain a stable tripod foot and keep your weight loaded over the working leg. Inhale as you press firmly through the foot and step up, extending your hip while keeping the knee slightly soft. Exhale as you lower with control, maintaining weight through the working leg.

Support your upper back on the bench with full foot contact and maintain your hips lifted with ribs stacked over your pelvis. Inhale as you lower both kettlebells, bringing your elbows slightly below your torso. Exhale as you press the kettlebells straight up, maintaining your bridge position throughout.

Reach one arm with one dumbbell overhead and maintain ribs atop hips with a stable trunk. Keep the opposite arm slightly out for stability. Inhale as you lift one leg, then exhale as you return the foot to the floor. Alternate legs while maintaining the dumbbell overhead.

Sit tall on a bench with your feet firmly grounded and a band positioned above your knees. Maintain a stacked position with ribs atop hips. Inhale as you press your knees outward against the band. Exhale as you slowly return, maintaining gentle tension on the band throughout.

Set up in a kickstand position and centre most of your weight over the standing leg. Grip the bar just outside your hips with a strong grip and keep your standing knee soft. Inhale as you hinge, keeping the bar close to your legs and feeling length through the hamstring of the standing leg. Exhale as you press firmly through the standing foot and return to standing, extending your hip. If you feel more comfortable using two dumbbells instead of a barbell, see this as an option as well.

Set up in a half-kneeling position with the barbell positioned laterally to your body and maintain ribs atop hips. Start with a 10–15 kg barbell if appropriate. Inhale as you press the bar laterally and up. Exhale as you slowly return with control. If you feel more comfortable using a dumbbell, perform a half-kneeling dumbbell overhead press instead, pressing the dumbbell overhead and returning with control.

Choose a comfortable elevation and use support as needed. Maintain a stable tripod foot and keep your weight centred over the standing leg. Inhale as you step down and rotate toward the standing leg, lightly tapping the floor. Exhale as you press through the standing foot and return to the starting position.

Set the cable in front of you and use the bench for support. Reach long toward the cable while maintaining a stable position. Inhale as you lead your elbow back close to your body, pulling toward you. Exhale as you slowly return into a long forward reach.

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.