3 × 10reps

• Take a wide stance with feet outside shoulder width, toes slightly turned out.

• Brace the core and stand tall, chest open, eyes forward.

• Sit down between the hips, allowing knees to track out over toes.

• Lower with control until thighs are parallel (or as depth allows without losing shape).

• Drive through the whole foot to stand, squeezing glutes at the top.

3 × 10reps each side

• Place one knee and one hand on the bench for support, foot planted firmly on the floor.

• Set your back flat, chest long, and neck in line with the spine.

• Hold the weight in the free hand, arm hanging straight down.

• Pull the elbow back close to your side until the hand reaches the ribs.

• Squeeze the shoulder blade, then lower the weight slowly with control.

3 × 20reps alternating legs

*If using weights turn dumbbells outwards so palms face forwards

• Stand tall with feet hip-width apart, core braced and chest open.

• Step one foot back into a long lunge, keeping front foot flat and heel down.

• Lower the back knee toward the floor, front knee tracking over toes.

• Push through the front foot to return to standing.

• Alternate sides with control, keeping balance and posture throughout.

3 × 10reps (without band to start)

• Stand with feet hip-width apart, soft knees and weight through mid-foot.

• Hinge at the hips, pushing them back until torso is angled forward.

• Keep a neutral spine, chest long and neck in line with the body.

• Let arms hang straight down from the shoulders.

• Brace the core and hold this strong, stable position.

3 × 5reps each side

• Stand side-on to a wall, post, or support and lightly hold it with one hand.

• Shift weight onto the inside leg and hinge at the hips, keeping the back flat.

• Reach the free leg straight back as the torso tips forward.

• Keep hips square and chest long as you lower with control.

• Drive through the standing foot to return upright, staying balanced throughout.