Grip the handles and pull them towards your lower ribs by driving your elbows back. Squeeze your shoulder blades together, then slowly return to the starting position with control. Keep your chest up and avoid shrugging your shoulders throughout the movement.

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Start in a side plank with your bottom knee bent to 90°, your top leg straight, and your elbow directly under your shoulder. Keeping your core engaged, lower your hip towards the floor before lifting it back up until your body is in a straight line. Avoid rotating your hips and complete all repetitions before switching sides.

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Sit on the machine with the balls of your feet on the platform and your knees positioned under the pads. Lower your heels into a full stretch, then press through the balls of your feet to raise your heels as high as possible. Pause briefly at the top before lowering slowly with control. Keep the movement smooth and avoid using momentum.

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Sit with your thighs secured under the pads and grip the bar slightly wider than shoulder-width. Pull the bar down towards the top of your chest by driving your elbows down and back. Pause briefly, then slowly return the bar to the starting position with control. Keep your chest up and avoid leaning back excessively throughout the movement.

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Lie flat on a bench with your feet firmly on the floor and your hands just wider than shoulder-width apart. Lower the bar to the middle of your chest with control, keeping your elbows at approximately 45° to your body. Press the bar back up until your arms are straight, maintaining a stable upper back and engaged core throughout the movement.

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Stand with your feet shoulder-width apart and the barbell resting across your upper back. Brace your core, keep your chest up, and lower into a squat by bending your hips and knees. Descend until your thighs are parallel to the floor, or as far as is comfortable, then drive through your heels to return to standing. Keep your knees in line with your toes throughout the movement.

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Stand on one leg with the ball of your foot on a raised platform and the bar across your upper back. Lift your opposite knee into a tabletop position. Lower your heel to the floor, then press through the ball of your foot to rise onto your toes. Pause briefly at the top before lowering with control. Complete all repetitions before switching sides.

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Stand on one leg with your back foot resting lightly on a bench for balance. Keeping a 30–45° bend in your standing knee, hinge forwards from your hips while maintaining a flat back. Slowly rotate your pelvis open and then back towards the floor, keeping your standing leg stable throughout. Focus on controlling the movement from your hip without twisting your shoulders or losing balance. Return to the starting position and repeat before switching sides.

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Stand in a split stance with the barbell resting across your upper back. Keeping your chest up and core engaged, lower your back knee towards the floor by bending both knees. Push through your front heel to return to the starting position. Keep your front knee in line with your toes and maintain an upright torso throughout the movement. Complete all repetitions on one leg before switching sides.

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