• Set the bench at 30–45° for chest focus.

• Keep feet flat on the floor and core engaged.

• Hold dumbbells above the chest with palms facing forward.

• Lower until elbows are just below bench height, keeping wrists straight.

• Press back up under control, chest lifted and shoulders anchored.

• Lie flat on the bench with feet planted firmly on the floor.

• Grip the bar slightly wider than shoulder-width, palms facing forward.

• Keep shoulders retracted and chest lifted throughout the movement.

• Lower the bar to mid-chest under control, elbows at about 45° to the body.

• Press the bar back up in a straight line, extending arms without locking elbows.

• Lie flat on the bench with feet planted for stability.

• Hold dumbbells above the chest with palms facing forward.

• Keep wrists straight and elbows at about 45° to the body.

• Lower the dumbbells slowly until elbows are just below bench height.

• Press the dumbbells back up together, extending arms without locking elbows.

• Set the bench to a 30–45° incline and sit with feet planted firmly.
• Hold dumbbells above the chest with palms facing forward.
• Keep core braced and shoulders anchored to the bench.
• Lower dumbbells slowly until elbows are just below bench height.
• Press dumbbells back up together until arms are extended without locking elbows.

• Lie flat on the bench with feet planted and core engaged.

• Hold dumbbells above the chest with a slight bend in the elbows.

• Open arms wide in a controlled arc until elbows are level with the bench.

• Keep wrists neutral and avoid dropping too deep at the bottom.

• Squeeze the chest as you bring the dumbbells back together above the chest.

• Lie across bench, upper back supported, feet planted.

• Hold one dumbbell above chest, palms on underside of top plate.

• Keep slight bend in elbows, core braced.

• Lower in an arc behind head until stretch is felt.

• Return dumbbell above chest without locking elbows.

• Lie across a flat bench with upper back supported, legs raised to 90° and knees bent.

• Hold one dumbbell above chest with palms pressed against the top plate.

• Keep elbows slightly bent, core braced, and lower back flat on the bench.

• Lower dumbbell in an arc behind head until chest and lats stretch.

• Pull back over chest in same arc, stopping above sternum.

• Start in a high plank with hands under shoulders, body forming a straight line from head to heels.
• Engage your core and squeeze glutes to keep hips level.
• Lower your chest towards the floor by bending elbows at about 45° from your sides.
• Keep elbows tucked slightly in — avoid flaring them out.
• Push through your palms to return to the start without locking elbows.

• Stand tall (or sit upright) holding one dumbbell with both hands above your head, palms on the underside of the top plate.
• Keep elbows close to your ears and upper arms still throughout.
• Brace your core and avoid arching your lower back.
• Lower the dumbbell behind your head in a controlled arc until you feel a stretch in your triceps.
• Extend your arms to return the dumbbell overhead without locking elbows.

• Start in a high plank with hands directly under shoulders.
• Keep body in a straight line from head to heels, core braced.
• Bend elbows close to your sides as you lower your chest towards the floor.
• Press back up by driving through the palms, keeping elbows tucked in.
• Maintain control and avoid letting hips sag or flare.

• Sit on the edge of a bench or chair, hands gripping beside your hips, fingers forward.
• Walk feet forward and straighten legs, heels on the floor.
• Slide hips off the edge, keeping your back close to the bench.
• Bend elbows to lower your body until arms are about 90°.
• Press through your palms to return to the start, keeping elbows tucked in.

Dumbbell Tricep Press

• Lie on a bench or the floor, holding a dumbbell in each hand, arms extended above your chest.
• Turn palms to face each other and lock shoulders back and down.
• Bend elbows to lower the dumbbells toward the sides of your head.
• Keep upper arms still and elbows pointing slightly in.
• Press the dumbbells back up to the start, squeezing the triceps at the top.

• Stand tall holding the rope attachment on a high pulley, elbows tucked close to your sides.

• Start with your forearms bent at 90°, palms facing each other.

• Extend your arms by pushing the rope down until elbows are straight.

• At the bottom, spread the rope ends apart for a full tricep contraction.

• Pause briefly, then return slowly to the starting position under control.

• Position the barbell across your upper back, hands just outside shoulder-width.
• Stand with feet about shoulder-width apart, toes slightly turned out.
• Keep chest lifted and core braced as you initiate the squat.
• Bend knees and hips together, lowering until thighs are parallel (or just below).
• Drive through your heels to stand tall, keeping knees tracking over toes.

• Hold a dumbbell in each hand by your sides with arms relaxed.
• Place one foot firmly on the bench or box, keeping chest lifted.
• Drive through the front heel to step up, bringing the back foot to meet the lead foot.
• Lower back down slowly with control, keeping the same lead leg throughout the set.
• Keep core engaged and avoid pushing off too much with the back leg.

• Lie on your back with knees bent, feet flat on the floor, hip-width apart.
• Place a barbell or weight plate across your hips and hold it securely.
• Brace your core and press through your heels to lift hips toward the ceiling.
• Squeeze glutes at the top, keeping shoulders and upper back on the floor.
• Lower hips slowly under control and repeat.

• Hold a dumbbell in each hand by your sides with arms relaxed.
• Stand tall with feet about hip-width apart.
• Push through the balls of your feet to lift your heels off the ground.
• Pause briefly at the top, keeping knees straight but not locked.
• Lower heels back down slowly under control to the floor.

• Sit upright with your back against the pad and hands holding the side handles.

• Place shins behind the padded bar just above the ankles.

• Keep core braced and knees aligned with the machine’s pivot point.

• Extend legs smoothly until they are almost straight without locking out.

• Lower the weight under control until knees return to 90 degrees.

• Hold dumbbells or kettlebells at shoulder height with elbows pointing forward.

• Stand with feet about shoulder-width apart, chest tall and core braced.

• Sit hips back and down, keeping elbows lifted and weight in the heels.

• Lower until thighs are at least parallel to the floor without rounding the back.

• Drive through heels to stand tall, squeezing glutes at the top.

• Sit with back against the pad and grip the handles firmly.

• Place lower legs on the padded lever just above the ankles.

• Keep core braced and knees aligned with the machine’s pivot.

• Curl heels down toward the seat in a smooth, controlled motion.

• Lower the weight back slowly until legs are almost straight without locking out.

• Stand with back against a wall and slide down until knees are at 90°.
• Position feet shoulder-width and slightly forward, knees over ankles.
• Press lower back gently into the wall and keep core braced.
• Hold chest tall, shoulders relaxed, and eyes looking forward.
• Breathe steadily and maintain the position without shifting weight.

• Stand tall with feet shoulder-width apart, barbell resting across the front of your shoulders.
• Use a clean grip (elbows high, fingertips under the bar) or cross-arm grip if preferred.
• Brace your core and keep chest lifted, elbows pointing forward.
• Sit hips back and down, keeping knees tracking over toes and heels grounded.
• Lower until thighs are at least parallel to the floor.
• Drive through your heels to stand tall, keeping torso upright and elbows high throughout.

• Stand tall with feet hip-width apart, hands by your sides or holding dumbbells.
• Step one foot straight back, lowering your back knee towards the floor.
• Keep your front knee above your ankle and chest upright throughout.
• Push through the front heel to return to standing, bringing the back foot forward.
• Repeat on the opposite leg, alternating sides each rep.

• Stand tall holding a barbell in front of your thighs with feet hip-width apart.

• Keep a slight bend in your knees and brace your core.

• Push your hips back while keeping the bar close to your legs.

• Lower the bar until you feel a strong stretch in your hamstrings, keeping your back neutral.

• Drive your hips forward to stand tall again, squeezing your glutes at the top without leaning back.

• Stand with feet hip-width apart and hold the barbell with an underhand grip, hands shoulder-width.
• Hinge forward at the hips until your torso is about 45° to the floor, keeping back flat.
• Brace your core and let the bar hang at arm’s length just below the knees.
• Row the bar towards your lower ribs, keeping elbows tucked close to the body.
• Lower the bar slowly under control, maintaining posture and tension throughout.

5 × 8–12 reps each side – 4010 tempo

• Attach a rope handle to the high cable and stand facing the machine.
• Hold the rope with arms straight and palms facing in, just above shoulder height.
• Brace your core and keep a slight bend in the knees.
• Pull the rope down in a controlled arc until hands reach your thighs, keeping arms straight.
• Return slowly to the start position without letting shoulders shrug forward.

5 × 8–12 reps – 4210 tempo

• Attach a rope to the high pulley and stand facing the machine.
• Hold the rope with arms straight and palms facing in.
• Keep core braced and chest lifted, with a soft bend in the knees.
• Pull the rope down to the thighs in a controlled arc, arms straight throughout.
• Return slowly to the start, avoiding shoulder shrug or swinging.

5 × 8–12 reps – 4210 tempo

• Sit tall on a bench with feet flat and dumbbells held by your thighs, palms facing in.
• Keep elbows close to your sides and core braced.
• Curl one dumbbell upward, turning the palm to face up as you lift.
• Squeeze the biceps at the top without letting elbows drift forward.
• Lower slowly under control, turning the palm back in as you return.

• Sit tall with thighs secured under the pads and core braced.
• Grip the bar wider than shoulder-width with palms facing forward.
• Pull the bar down smoothly to the top of your chest, elbows driving wide.
• Keep chest lifted and avoid leaning back or shrugging shoulders.
• Control the bar back up until arms are straight without locking out.

• Stand tall with a dumbbell in each hand by your sides, palms facing in.
• Keep chest lifted, shoulders relaxed, and core braced.
• Lift shoulders straight up toward ears in a smooth motion.
• Hold briefly at the top, then lower under control.
• Avoid rolling shoulders or using momentum.

• Sit tall on the bench with feet on the platform and knees slightly bent.
• Grip the handle with both hands, arms extended, and brace your core.
• Pull the handle toward your torso, driving elbows straight back.
• Squeeze shoulder blades together at the end of the movement.
• Extend arms slowly to return without leaning forward.

• Sit tall with thighs secured under pads, chest lifted.
• Grip the narrow (V-bar) handle with palms facing each other.
• Start with arms extended overhead and shoulder blades elevated.
• Pull the handle down to upper chest, leading with elbows and squeezing lats.
• Control the return to full extension without locking elbows.
• Keep core braced and avoid leaning back excessively.

• Stand tall with dumbbells by your sides, palms facing thighs.
• Keep elbows close to your ribs and shoulders relaxed.
• Curl one dumbbell up while rotating palm outward (supinating) as you lift.
• Squeeze biceps at the top, palm now facing shoulder.
• Lower under control, rotating palm back to start position.
• Alternate sides or perform both arms together.

• Stand tall holding the rope attachment on a low pulley, palms facing each other.

• Keep elbows tucked close to your sides throughout the movement.

• Curl the rope upward by bending at the elbows until your hands reach chest level.

• Pause briefly at the top, squeezing your biceps.

• Lower the rope slowly back to the starting position under control.

• Sit upright on a bench with back supported and feet flat on the floor.
• Hold dumbbells at shoulder height, palms facing forward.
• Keep core braced and elbows slightly forward of shoulders.
• Press the dumbbells overhead until arms are straight but not locked.
• Lower the dumbbells slowly back to shoulder height under control.

• Stand tall with feet hip-width apart and the barbell resting at shoulder height.
• Grip the bar just wider than shoulder-width, palms facing forward.
• Keep chest lifted, core braced, and avoid leaning back.
• Press the bar overhead in a straight line until arms are fully extended but not locked.
• Lower the bar slowly back to shoulder height under control.

• Stand tall with dumbbells held by your sides, palms facing in.
• Keep a slight bend in the elbows throughout the movement.
• Lift the dumbbells out to the side until they reach shoulder height.
• Pause briefly at the top without shrugging your shoulders.
• Lower the dumbbells slowly back to your sides under control.

• Hinge forward at the hips with dumbbells hanging beneath your shoulders, palms facing in.
• Keep back flat, core braced, and neck neutral.
• With a slight bend in the elbows, lift dumbbells out to the side until level with shoulders.
• Squeeze shoulder blades together at the top.
• Lower slowly under control to the start position.

• Stand tall with a resistance band secured under your feet, arms by your sides.

• Keep a slight bend in the elbows throughout the movement.

• Raise your arms out to the sides until they reach shoulder height.

• Pause briefly at the top, keeping shoulders down and traps relaxed.

• Lower your arms slowly back to the starting position under control.

• Stand tall with a cable handle held by your side, pulley set to the lowest position.

• Keep a slight bend in the elbow throughout the movement.

• Lift the handle out to the side until your arm reaches shoulder height.

• Pause briefly at the top without shrugging your shoulders.

• Lower the handle slowly back to your side under control.

• Sit or stand tall holding a barbell across your upper back, hands just wider than shoulder-width.

• Keep your chest up and core engaged throughout the movement.

• Press the barbell upward in a straight line until your arms are fully extended.

• Pause briefly at the top without locking out your elbows.

• Lower the barbell slowly behind your head to just below ear level under control.

• Lie face down on the floor, forehead resting lightly on the mat.

• Keep arms by your sides, palms facing in, legs long and relaxed.

• Gently brace the core and squeeze the glutes before lifting.

• Lift the chest a few centimetres only, arms staying by your sides, neck neutral.

• Lower back down slowly with control, no swinging or momentum.

• Lie on your back with knees bent, feet hip-width and close to the glutes.

• Keep arms by your sides, palms down, shoulders relaxed.

• Gently brace the core and squeeze the glutes to lift the hips.

• At the top, ribs stay down and weight is through shoulders, not the neck.

• Slowly roll the spine back to the floor one vertebra at a time, hips lowering last.

• Start kneeling with hands on the wheel/bar, shoulders stacked over wrists.

• Brace the core first — ribs down, glutes lightly squeezed.

• Roll out slowly, keeping a straight line from head to knees.

• Only go as far as you can without losing core tension or arching the lower back.

• Pull back in under control using the abs, not momentum.

• Set forearms firmly on the pads, back supported against the rest.

• Grip the handles and keep shoulders down away from ears.

• Brace the core first — ribs down, pelvis slightly tucked.

• Lift knees up under control, initiating the movement from the abs.

• Lower the legs slowly, maintaining tension and avoiding any swing.

• Lie on your back with arms extended overhead and legs long.

• Brace the core first — press lower back gently into the floor.

• Lift shoulders and legs off the ground, keeping the body in a curved “dish” shape.

• Keep ribs down, chin slightly tucked, eyes looking toward knees.

• Hold with steady breathing, maintaining tension without arching the lower back.

• Lie on your back with legs long and arms extended overhead.

• Brace the core and press the lower back gently into the floor.

• Begin by curling the chin and shoulders, peeling the spine up one vertebra at a time.

• Keep arms long and overhead as you slowly roll through the mid-spine.

• Control the movement back down, reversing the roll and keeping tension throughout.

• Lie on your back with hands lightly supporting the head, elbows wide.

• Lift shoulders off the floor and bring knees to tabletop.

• Rotate the torso, bringing opposite elbow toward knee while extending the other leg.

• Keep the movement slow and controlled, rotating from the ribs not the elbows.

• Alternate sides smoothly, keeping lower back gently pressed into the floor.

• Lie on your back with knees bent, feet flat on the floor.

• Extend arms fully overhead, reaching long through fingertips.

• Brace the core and press the lower back gently into the floor before moving.

• Roll up smoothly through the spine to a seated position, maintaining control.

• Lower back down slowly and fully stretch arms overhead again before the next rep.

• Stand tall holding a KB or DB in one hand, feet hip-width apart.

• Keep chest lifted, shoulders level, and core lightly braced.

• Slowly bend to the weighted side, sliding the weight down the thigh.

• Pause briefly, then return to upright using the obliques — no momentum.

• Keep hips square and movement controlled throughout; switch sides after set.

• Start in a press-up position, hands under shoulders, body in a straight line.

• Brace the core and squeeze glutes before moving.

• Keeping hips level, tap one toe out to the side under control.

• Return foot to centre, then alternate sides.

• Move slowly and steadily, avoiding any hip sway or weight shift.

• Start in a press-up position, hands under shoulders, body in a straight line.

• Brace the core and squeeze glutes before lifting a hand.

• Tap one shoulder lightly with the opposite hand, keeping hips level.

• Return hand to the floor under control, then alternate sides.

• Move slowly and deliberately, minimising any weight shift or rotation.

• Lie on your back with arms by your sides, legs bent and feet lifted.
• Brace the core and press the lower back gently into the floor.
• Draw knees towards the chest, lifting hips slightly off the floor.
• Lower hips back down under control, keeping tension through the abs.
• Move slowly, avoiding any swinging or momentum.

• Lie on your back with hips and knees bent to 90° (tabletop position).

• Extend arms long by your sides, hands resting on the floor.

• Brace the core and draw ribs down toward hips.

• Curl head and shoulders up, sliding hands along the floor toward your heels.

• Lower back down slowly with control, keeping legs steady at a right angle.

• Start in a press-up position with shins resting on the Swiss ball, hands under shoulders.

• Brace the core and squeeze glutes to set a strong plank.

• Pull knees toward the chest, rolling the ball in under control.

• Keep hips level and shoulders stacked over hands throughout.

• Slowly extend legs back to plank, maintaining tension and control.

• Start in a press-up position, hands under shoulders, body in a straight line.

• Brace the core and squeeze the glutes to stabilise the hips.

• Draw one knee towards the opposite elbow under control.

• Return to the plank position without letting the hips rotate or drop.

• Alternate sides, moving slowly and deliberately throughout.

• Start on your side with the bottom hand directly under the shoulder, arm straight.

• Stack feet (or stagger for support) and lift hips off the floor.

• Brace the core and squeeze glutes to form a straight line head to heels.

• Keep chest open and shoulders stacked vertically.

• Hold steady without letting hips drop or rotate.

• Stand tall, hinge at the hips and place hands on the floor.

• Walk hands forward until you reach a strong plank position.

• Brace the core and tap one shoulder, then the other, with control.

• Keep hips level and body in a straight line throughout.

• Walk hands back toward feet and stand tall before the next rep.

• Stand tall, hinge at the hips and place hands on the floor.

• Walk hands forward until you reach a strong plank position.

• Brace the core and slowly drive one knee toward the chest.

• Return that foot to plank, then drive the other knee in with control.

• Walk hands back toward feet and stand tall before the next rep.

• Lie face down on the floor, forehead lightly resting on the mat, arms long by your sides.

• Gently brace the core and squeeze the glutes before lifting.

• Lift the chest a few centimetres, keeping the spine long and neck neutral.

• At the top, squeeze shoulder blades together and down (scapular squeeze).

• Lower chest and arms back to the floor slowly with full control.

• Sit on the floor with your knees bent and heels resting lightly on the ground. Keep your chest lifted and back straight.

• Lean back slightly until you feel your core engage — you should feel this before you even start twisting.

• Clasp your hands together or hold a light weight, then rotate your torso to one side, allowing your shoulders and ribcage to turn together.

• Sit tall with knees bent and feet lifted off the floor.

• Lean back slightly, keeping chest open and spine long.

• Brace the core before moving — ribs down, no rounding.

• Rotate the torso side to side with control, moving from the ribs.

• Keep legs steady and movement smooth, avoiding momentum.

• Lie on your side with the elbow directly under the shoulder.

• Stack feet (or stagger for support) and place free hand on hip.

• Brace the core and lift hips to form a straight line head to heels.

• Keep chest open and shoulders stacked vertically.

• Hold steady without letting hips drop or rotate.

• Lie on your back with knees bent, feet hip-width and close to the glutes.

• Extend arms long above the head, resting on the floor.

• Brace the core and squeeze the glutes to lift the hips.

• At the top, keep ribs down and weight through shoulders, not the neck.

• Slowly roll the spine back to the floor one vertebra at a time, arms staying overhead.

• Start lying on your back with knees bent, feet flat, and arms reaching forward

• Brace your core and tuck your ribcage as you begin to roll down through the spine slowly, one vertebra at a time

• Focus on control rather than speed — this is about building strength, not momentum

• Use an elbow to help push yourself back up if needed — the aim is to move with awareness, not force

• Over time, you’ll rely less on assistance as your core control improves