1. Sit at a lat pulldown machine and adjust the knee pad to fi t comfortably against your thighs.

2. Grasp the wide bar attachment with your palms facing away from you and your hands slightly wider than shoulder-width apart.

3. Keeping your back straight, exhale and pull the bar down towards your chest, keeping your elbows close to your body and squeezing your shoulder blades together at the bottom of the movement.

4. Hold the bottom position for a moment, then inhale and slowly release the bar back to the starting position.

1. Adjust the cable machine to a weight that is comfortable for you to start with. Sit on the bench, keeping your back straight, and grasp the wide grip handlebar with both hands.

2. Sit straight up with a neutral spine and straighten your arms out in front of you, keeping your wrists straight and your elbows locked.

3. Slowly pull the handlebar towards your torso, retracting your shoulder blades as you pull. Your elbows should remain close to your body throughout the movement.

4. Pause for a moment and then slowly return the handlebar to the starting position.

1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, with your arms extended down by your sides and palms facing your body.

2. Keeping your arms straight, shrug your shoulders towards your ears as high as possible.

3. Hold this position at the top of the movement for a brief pause, then slowly lower the dumbbells back down to the starting position.

1. Set the cable machine to a height just above your head and attach a rope handle.

2. Stand facing the cable machine and grab the rope with an overhand grip, hands slightly wider than shoulderwidth apart.

3. Walk back a few steps until there is tension on the cable, position your feet either hip-width apart or at a staggered stance with one foot in front of the other. Slightly bend your knees.

4. Keeping your chest up and shoulders back, pull the rope towards your face by squeezing your shoulder blades together. Aim to bring your hands to the sides of your face, with your elbows pointing outwards.

5. Slowly release the tension on the cable and return your arms to the starting position. Repeat for desired number of reps.

1. Start by standing up straight with your feet shoulder-width apart and your arms extended in front of you, holding the EZ bar with an underhand grip.

2. Keeping your elbows close to your sides, slowly curl the bar up towards your chest, squeezing your biceps at the top of the movement.

3. Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position, making sure to keep your elbows in the same position.

4. Repeat for the desired number of repetitions.

1. Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly, engaging your core.

2. Lift your feet off the ground, balancing on your sit bones.

3. Twist your torso to the right, bringing your hands or weight towards the right side of your body.

4. Return to the center and twist to the left side, bringing your hands or weight towards the left side of your body.

5. Continue alternating sides in a fluid and controlled motion, engaging your core throughout.