Find a stable platform to elevate your front foot on. Place the front half of your foot on the platform, push through the calf to raise your heel, then lower yourself until you feel a deep stretch in the calf. Keep your knee straight in the working leg.
Place feet hip-width apart. Lean forward maintaining a slight bend in the knees and drive your hips back as far as possible, while maintaining a straight back. From there, squeeze your glutes forward to get back upright. Keep the weights (dumbbells or barbell) close to your shins at all times; don't let the weight drift away.
Place feet slightly apart, then take a step forward (position in video). Staying upright, bend at the knees until your back knee touches the floor, then push through both legs to get back up. Maintain tension throughout, whether you are at the top or at the bottom of the split squat.
Elevated your feet on plates if you can perform this with more range of motion.
Adjust the lever of the cable stack to the top, and attach a single D-handle to it. Grip the handle with one hand and lower into a half-kneeling position, opposite knee raised. Hold the cable stack for support if needed. Lean forward slightly, maintaining a straight back, and pull the handle down until your elbow reaches or passes the side of your torso, then raise your arm back up with control. When initiating the pull, pull your shoulder down to start, then pull.
Stand with heels hip-width apart, heels elevated if necessary. Bend at the knees and hips and squat down slowly as low as possible while still maintaining tension and a straight back, then stand back up.
Barbell back squat: Grip bar with hands just outside your shoulders, placing the bar on the meaty part of your upper back. Squeeze your back and make sure the bar stays firm against your body, then un-rack. Step back and perform your squat. When you re-rack, make sure you hit the bar fully against the rack before lowering it into the J-hooks.
Goblet squat: grip kettlebell with both hands, keeping it close to your chest.
Grip the bar, maintain a slight arch in your spine (stick your chest out a bit), and pull the bar down in front of you until it comes close to or reaches the top of your chest, then raise the bar with control. When initiating the pull, pull your shoulders down to start, then pull. Keep your legs pressed up against the pad.
Wide grip: grip the bar with hands slightly wider than shoulder width apart, palms facing away from you.
Shoulder-width: grip the bar with hands at shoulder width, with palms facing away from you or towards each other.
Start with dumbbells by your side or resting against your thighs. Keep elbows touching the side of your torso, lift the dumbbells upwards until your forearms touch your biceps (close the elbow gap). Try not to swing either your upper arms or your body.
Start with dumbbells at shoulder level, keep your elbows in and your back straight and pressed against the seat (a small arch is ok). Push the dumbbells straight upwards until your arms are straight, then lower with control.
In a plank position, place hands a little wider than shoulder width apart on the floor, feet slightly apart, maintaining a straight back. Bend the elbows, lower yourself down until your chest touches the floor, maintain tension, and push back up. Your back should be straight the entire time (do not collapse your bum).
Incline push up: place hands on a bench.
Elevated push up: place hands on plates or push up handles if you can perform this with more range of motion.
Weighted push up: place a plate on your back.
Flat crunch: lie down facing upwards, knees bent, feet placed on the floor shoulder width apart, arms close to your torso (hands crossed on top of chest or close to your ears). Tense your abs and lift your shoulders off the floor and towards your stomach, rounding your upper body, then lower back down. A small range of motion is fine; do not use your arms to swing yourself up.
Decline crunch: with legs locked, perform a crunch on a declined bench, with hands placed as per a flat crunch, or holding a weight.
Reverse crunch: lie down on a bench facing upwards, knees lifted at 90 degrees, holding the bench with your hands and pulling for support. Keep your upper back against the bench and lift your legs towards your torso, starting with a lift at the hips, and then lower back down, maintaining a tight 90 degree angle in your legs. Do not swing your legs by bending at the hip (maintain a 90 degree gap between your upper thighs and front torso, don't let your knees collapse towards your chest).
Place one hand and knee (same side) on a bench, so that your knee is roughly under your hip, and your hand is under or slightly in front of your shoulder. Place your other foot out to the side for support, leg straight. Pick up the dumbbell, keeping your back straight, and pull it towards your hip (up and slightly back) until your elbow reaches or passes the side of your torso, then lower with control. Keep the weight close to you.
Lie on a bench, facing up, with your feet on the ground on either side. With a slightly arched back, squeezing and maintaining tension in your upper bark, start with dumbbells raised above you, then bend your elbows to lower the dumbbells on either side, until they are close to chest height, then push back up, keeping your back squeezed.
Start in a squat position, feet shoulder width apart, knees bent at or below 90 degrees (hips lower than knees), with dumbbells at shoulder level, keeping your elbows in. Push through your legs to stand up, keeping your back straight. When your legs are nearly straight, push the dumbbells straight upwards so that you finish in a standing position with arms straight above you. Then bring dumbbells back down to shoulder height, beginning your squat as you do so.
Grip the handles, maintain a slight arch in your spine (stick your chest out a bit), and pull yourself up until your elbows reach or pass the side of your torso, then lower yourself down with control.
Chin up: grip handles with your palms facing towards you (supinated).
Neutral grip: grip handles with your palms facing each other.
Pull up: grip handles with your palms facing away from you (pronated).