1. Stand with your feet shoulder-width apart, with your toes pointing forward and the barbell directly in front of you on the floor.

2. Lower your hips down and grip the bar with both hands, making sure your grip is slightly wider than shoulder-width apart. Keep your spine straight and your head facing forward.

3. In one smooth motion, lift the bar by driving through your legs and pushing your hips forward until you are standing upright with the bar at hip level. Then, slowly lower the bar back down to the floor by reversing the movement

1. Set up the barbell on a squat rack at about chest height. Approach the bar, stand with your feet shoulder-width apart and toes pointing slightly outward, and position yourself under the bar so that it rests on your upper traps.

2. Grasp the bar with your hands wider than shoulder-width apart and lift it off the rack. Step back and get into position, with your feet slightly wider than shoulder-width apart, and your toes turned out slightly.

3. Keeping your core tight and your back straight, lower your body down by bending your knees and hips, as if you’re sitting back into a chair. Lower until your thighs are parallel to the ground, or as close to parallel as you can comfortably go.

4. Drive through your heels and push your hips forward as you return to the starting position.

1. Sit on the leg extension machine with your back against the pad. Your legs should be under the padded lever and your feet pointing forward.

2. Adjust the pad so that it’s placed above your feet and not at your shins. Your legs should create a 90-degree angle between your thighs and calves. Grasp the handles on the sides of the machine for support.

3. Using your quadriceps, extend your calves all the way out so that they align with your thighs.

4. Hold for a second then slowly begin to lower the weight back down.

1. Stand with your feet hip-width apart and your toes pointing forward.

2. Slowly rise up onto the balls of your feet, lifting your heels as high as you can go.

3. Pause briefly at the top of the movement, then slowly lower your heels back down to the ground.

4. Repeat for the desired number of reps.

1. Attach a rope handle to a high cable pulley machine and kneel down facing the machine, with the rope either behind your head at neck-level or at forehead-level.

2. Grasp the rope handle with both hands and bring it to shoulder-level.

3. Engage your core muscles and slowly crunch your torso forward, bringing your elbows towards your knees.

4. Hold the contraction for a few seconds, then slowly release and return to the starting position.

1. Lie on your back with your legs extended and your arms by your sides.

2. Keeping your lower back pressed into the floor, engage your core and lift both legs towards the ceiling, using your abdominal muscles.

3. Slowly lower your legs back down towards the floor, maintaining control and avoiding any arching in your lower back.

4. Repeat the movement for the desired number of repetitions.

1. Lie on your back with your arms and legs spread out, forming a star shape.

2. Engage your core and simultaneously lift your right arm and left leg, bringing them towards each other and meeting over your midline.

3. Lower your right arm and left leg back to the starting position and repeat on the other side, lifting your left arm and right leg.

4. Continue alternating sides, maintaining control and stability throughout the movement.

1. Start in a push-up position with your hands directly under your shoulders and your body in a straight line from head-to-toe. Lower yourself down to your forearms.

2. Engage your core, glutes, and leg muscles to hold the position, ensuring your hips are neither too high nor too low.

3. Keep your neck aligned with your spine and your gaze towards the floor.

4. Hold the plank for the desired duration, maintaining proper form and breathing rhythm.