3 × 10reps - 2010 - 0sec rest

• Set the bar or straps at mid-height, lean back with arms extended and body in a straight line from head to heels.
• Keep heels grounded, core braced and chest lifted, avoiding any sag through the hips.
• Initiate the movement by drawing the shoulders back and down before bending the elbows.
• Pull your chest toward the bar or handles, keeping elbows close to the body and wrists neutral.
• Squeeze the shoulder blades together at the top, pausing briefly with control.
• Lower yourself back with control, maintaining tension and a strong body line throughout.

3 × 10reps - 2010 - 0sec rest

• Stand tall with feet around shoulder-width apart, toes slightly turned out and weight evenly through the feet.
• Brace your core, lift the chest and keep the spine neutral as you prepare to move.
• Initiate the squat by sitting the hips back and bending the knees, keeping them tracking over the toes.
• Lower under control until thighs are parallel (or as low as comfortable), maintaining balance and posture.
• Drive through the mid-foot to stand, extending hips and knees together.
• Finish tall by squeezing the glutes, keeping the chest lifted without overextending the lower back.

3 × 10reps - 2010 -60sec rest

• Start in a strong plank position with hands under shoulders, body in a straight line from head to heels.
• Brace the core and glutes, keeping hips level and avoiding any sag or pike.
• Lower the body by bending the elbows, keeping them at roughly a 45° angle from the body.
• Maintain a neutral neck and steady control as the chest moves toward the floor.
• Press through the hands to return to the start, fully extending the arms without locking out aggressively.
• Keep tension throughout, maintaining alignment and control on every repetition.

3 × 10reps - 2010 - 0sec rest

• Secure the band to the bar and place one foot or knee into it, ensuring it’s stable before starting.
• Grip the bar with palms facing toward you, hands around shoulder-width apart, arms fully extended.
• Set the shoulders by pulling them down and back, engaging the lats before initiating the pull.
• Drive elbows down toward your ribs as you pull your chest up toward the bar.
• Aim to bring your chin over the bar, squeezing through the upper back at the top.
• Lower back down with control to full extension, maintaining tension and avoiding any swinging.

3 × 10reps each side - 2010 - 0sec rest

• Place one foot fully on the step or bench, ensuring the whole foot is planted, with chest lifted and core braced.
• Keep the trailing foot lightly on the floor behind you for balance before initiating the movement.
• Drive through the front foot to lift your body up, focusing on using the working leg rather than pushing off the back foot.
• Extend through the hip at the top, standing tall and balanced without leaning back.
• Control the descent by stepping back down slowly with the same foot, maintaining posture and stability.
• Complete all repetitions on one side before switching, keeping the knee tracking over the toes throughout.

3 × 10reps - 2010 - 60sec rest

• Start in a pike position with hands shoulder-width apart and hips lifted high, forming an inverted “V” shape.
• Keep arms straight, core braced and heels reaching toward the floor to create tension through the body.
• Bend the elbows to lower your head toward the floor, keeping them angled slightly back rather than flaring wide.
• Aim to bring the crown of the head just in front of the hands, maintaining control and alignment.
• Press through the hands to extend the arms, driving the body back into the pike position.
• Keep movement slow and controlled, maintaining tension and avoiding collapsing through the shoulders.