1. Sit at the machine with your feet on the footrests and your chest against the pad. 2. Grasp the handles with palms facing each other. 3. Extend your arms fully, maintaining a slight bend at the elbows. 4. Pull the handles toward your lower ribcage, bringing your elbows straight back. 5. Slowly extend your arms back to the starting position.

1. Stand on the T-bar machine with your feet shoulder-width apart on the foot platform. 2. Grab the handles with an overhand grip, and hinge forward at your hips. 3. Keep your back straight and arms fully extended. 4. Pull the handles towards your torso, squeezing your shoulder blades together at the top of the movement. 5. Slowly lower the handles back to the starting position.

1. Attach a single handle to the high pulley of a cable machine and kneel on one leg. 2. Hold the handle in that hand with your arm fully extended upward. 3. Engage your back muscles and twist slightly to the side as you pull the handle towards your hip. 4. Release the handle back to the starting position with control. 5. Complete the set and alternate sides.

1. Set up the machine by adjusting the weight assistance to match your strength level. 2. Place your knees on the pad, and grasp the handles with palms facing each other. 3. Keep your body straight as you pull yourself up until your chin is level with the handles or slightly above them. 4. Focus on squeezing your shoulder blades together at the top of the movement. 5. Slowly lower yourself back down to the starting position.

1. Stand facing the Smith machine bar, feet shoulder-width apart. 2. Set the bar just above knee height with an overhand grip, hands slightly wider than shoulder-width apart. 3. Hinge at your hips, keeping your back flat, and lower your torso to about a 45-degree angle. 4. Engage your core and pull the bar to your upper abdomen with your elbows close to your body. 5. Squeeze your shoulder blades together at the top, then slowly lower the bar back.

1. Sit at the machine with your feet on the footrests and your chest against the pad. 2. Grasp the handle with one hand, palms facing inward. 3. Extend that arm fully, maintaining a slight bend at the elbow. 4. Pull the handle to your lower ribcage, bringing your elbow straight back, then return to the starting position. 5. Complete the set and alternate sides.

1. Set up the machine by adjusting the weight assistance to match your strength level. 2. Place your knees on the pad and grasp the bar with an underhand grip, hands shoulder-width apart. 3. Keep your body straight as you pull up until your chin is above the bar. 4. Focus on squeezing your biceps and shoulder blades together at the top. 5. Slowly lower yourself back down to the starting position.

1. Sit at the machine with your feet on the footrests and your chest against the pad. 2. Grasp the handles with palms facing up. 3. Extend your arms fully, maintaining a slight bend at the elbows. 4. Pull the handles toward your lower ribcage, bringing your elbows straight back. 5. Slowly extend your arms back to the starting position.

1. Stand facing the Smith machine bar, feet shoulder-width apart. 2. Set the bar just above knee height and grip it with an underhand grip, hands slightly wider than shoulder-width apart. 3. Hinge at your hips, keeping your knees slightly bent, and lower your torso until it's at about 45°. 4. Engage your core and pull the bar to your lower abdomen with your elbows close to your body. 5. Squeeze your shoulder blades together at the top, then slowly lower the bar back.

1. Set up the machine by adjusting the weight assistance to match your strength level. 2. Place your knees on the pad, grasp the bar with an overhand grip, hands wider than shoulder-width. 3. Keep your body straight as you pull yourself up, and aim to bring your chest toward the bar. 4. Focus on squeezing your shoulder blades together at the top of the movement. 5. Slowly lower yourself back down to the starting position.

1. Set up the machine by adjusting the weight assistance to match your strength level. 2. Place your knees on the pad. Grip the bar with an overhand grip, hands slightly wider than shoulder-width apart. 3. Keep your body straight as you pull up until your chin is above the bar. 4. Focus on squeezing your shoulder blades together at the top of the movement. 5. Slowly lower yourself back down to the starting position.

1. Sit at the machine with your feet on the footrests and your chest against the pad. 2. Grasp the handles with palms facing down. 3. Extend your arms fully, maintaining a slight bend at the elbows. 4. Pull the handles toward your lower ribcage, bringing your elbows straight back. 5. Slowly extend your arms back to the starting position.

1. Sit on the rowing machine with your feet securely strapped in and your knees bent. 2. Grip the handle with an overhand grip, keeping your arms extended and your back straight. 3. Push through your legs to start, then pull with your arms and lean back slightly. 4. Reverse the sequence, extending your arms first, then bending your knees for fluidity. 5. Maintain a steady rhythm, focusing on smooth, fluid movements to maximize efficiency.

1. Stand tall with your feet hip-width apart, arms relaxed by your sides. 2. Bend forward from your hips, lowering the crown of your head to the floor. 3. With knees slightly bent, roll down and place your fingerips on the floor, if comfortable. 4. Graps your elbows with your hands and gently sway your upper body from side to side.

1. Lie face down with your legs extended at the hips. 2. Place your hands under your shoulders, fingers pointing forward. 3. Inhale and gently lift your chest off the ground. 4. Raise your chest as high as you comfortably can without straining your back. 5. Roll your shoulders back and down, away from your ears.

1. Sit cross-legged, hands on knees, back straight. 2. Engage your core and make circles with your torso. 3. Inhale and lean from the hips, lifting your chest. 4. Exhale to lean back, rounding your spine. 5. After a few rotations, change direction.

1. Lie on your back with your legs extended and arms by your sides. 2. Lift your legs up using your core, until they reach a 90° angle at the hips. 3. Hold your legs there for a few even, deep breaths. 4. Slowly lower your legs to the starting position.

1. Lie face down with your legs extended. 2. Place your forearms parallel to each other beneath your shoulders. 3. Inhale and lift your upper torso and head into a gentle backbend. 4. Engage your core and lengthen your spine, looking straight ahead or slightly upward.

1. Start in a Table Top, on all fours with your shoulders directly over your hands. 2. Extend your arms forward, lowering your forehead to the floor. 3. Push your tailbone back and down, ensuring your pelvis doesn't lean forward. 4. Keep the knees under your hips.

1. Kneel on the floor with your big toes touching and your knees spread apart. 2. Slowly bend forward at the hips, lowering your chest towards the floor. 3. Extend your arms in front of you with your palms facing down. 4. Relax your shoulders, jaw, and neck, letting your entire body release into the pose.

1. Sit comfortably on a mat with your legs crossed. 2. Bring your left palm to the outside of your right knee, looking over your right shoulder. 3. Place your right hand on the floor behind you for extra support. 4. Turn your head to the left as far as it is comfortable.

1. Stand tall with your feet together, arms relaxed at your sides. 2. Bend your knees, pushing your hips back as if you are sitting on an imaginary chair. 3. Raise your arms overhead, keeping them parallel with palms facing inward. 4. Keep your knees and thighs pressed together.

1. Stand with your feet hip-width apart, your hands on your thighs. 2. Inhale and arch your back, letting your gaze drift up and your chest open. 3. Exhale and round your back to bring your head down, tucking your chin in. 4. Keep moving, maintaining a flowing rhythm with your breath and movements.

1. Stand tall with your feet hip-width apart and your core engaged. 2. Place your hands on your lower back for support, fingers pointing downward. 3. Inhale deeply, lifting your chest and lengthening your spine. 4. Exhale and gently arch your back, bringing your hips forward and looking up towards the ceiling.

1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. 2. Place your arms at your sides with your palms facing down. 3. Lift your hips until they form a straight line with your knees and shoulders. 4. Push up through the heels and squeeze your glutes

1. Start in a Table Top, on all fours with your shoulders directly over your hands. 2. Thread your right arm under and through your left armpit. 3. Lower your right ear and shoulder to the floor. 4. Extend your left arm up to the ceiling in line with your shoulder.

1. Begin in a low lunge position with your right foot forward and left leg extended back. 2. Slowly rotate your torso to the right. 3. Stretching your left elbow to the outside of your right knee. 4. Press your palms together and extend your right elbow up towards the ceiling.

1. Start in a deep squat position. 2. Place your left hand on the floor in front of you. 3. Extend your right arm upward, rotating your torso to the right. 4. Focus on keeping your gaze upward towards your extended hand.

1. Sit in a comfortable cross-legged position on the floor with your hands resting on your knees. 2. Inhale as you arch your back, lifting your chest and letting your gaze drift upward. 3. Exhale as you round your back, tucking your chin toward your chest and drawing your belly in. 4. Continue moving fluidly, syncing your breath with each movement.

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. 2. Bring your feet close to your buttocks. 3. Place your hands near your head with fingers pointing towards your shoulders. 4. Exhale and lift your body toward the ceiling, arching your back and straightening your arms.

1. Stand with your feet wide apart, arms relaxed at your sides. 2. Shift your weight to the left side, bending the left knee. 3. Keep the right leg straight. For added balance, place both hands on the floor. 4. Raise your right arm up, twisting your torso to follow the arm. 5. Hold the position, feeling the stretch in your inner thigh and the twist in your torso.

1. Sit on a mat with your legs crossed comfortably. 2. Slowly fold forward and extend your arms in front of you. 3. Lead with your chest, not your head, to keep your spine long and straight. 4. Breathe deeply and steadily.

1. Start in a Table Top, on all fours with your shoulders directly over your hands. 2. Place your right hand behind your neck so your elbow is pointing toward the ceiling. 3. Exhale and rotate your right elbow towards your left hand, twisting your torso. 4. Inhale and lift your right elbow up towards the ceiling, opening your chest to the right.

1. Stand tall with your feet hip-width apart. 2. Grab your right big toe with your left hand. 3. Slowly extend your right leg in front of you. 4. Rotate your torso to the right, reaching your right arm out to the side. 5. Keep your spine lengthened, avoiding any rounding or arching.

1. Lie on your back with your legs extended and arms by your sides. 2. Clasp your hands around your shins, hugging your knees into your chest. 3. Gently pull your nose towards your knees. 4. Hold the pose, breathing deeply to relax.

1. Start in a Chair Pose with your knees and thighs pressed together. 2. Press your palms together in a prayer position. 3. Exhale and twist your torso to the left. 4. Hook your right elbow on the outside of your left thigh. 5. Keep your chest as open as possible and your spine straight.

1. Lie face down, arms by your sides with palms facing down. 2. Inhale and raise your legs, head, arms, and torso off the mat. 3. Hold the pose, breathing deeply and steadily.

1. Start in a Table Top, on all fours with your shoulders directly over your hands. 2. Inhale and arch your back, letting your gaze drift up and your chest open. 3. Exhale and round your back to bring your head down, tucking your chin in. 4. Keep moving, maintaining a flowing rhythm with your breath and movements.

1. Lie on the back with your legs fully extended and arms relaxed on the sides. 2. Pull your right knee to your chest. 3. Gradually let it fall over your left side. 4. Place your left hand on your right knee to hold it gently in place.

1. Lie on your back. 2. Bring the soles of your feet together. 3. Let your knees fall open to form a diamond shape. 4. Rest your arms by your sides, palms facing up, or place your hands on your belly.

1. Start by lying flat on your back on a mat with your legs extended. 2. Gently release them to the left side. 3. Extend your arms out in a T-position with palms facing upwards. 4. Turn your head to the right, looking over your right shoulder for a gentle twist.

1. Start kneeling with your knees hip-width apart, backs of the feet flat on the floor. 2. Engage core and push hips forward in line with your knees to gently arch your back. 3. Reach your hands back to touch your heels. 4. Once you have both hands on your heels, press your hips forward and lift your chest higher

1. Start standing tall with your feet hip-width apart. 2. Exhale and tuck your chin, slowly rolling through each vertebra one by one. 3. Let your arms hang naturally as you roll down until your hands reach towards your feet. 4. Take a moment in your forward fold. 5. When you're ready, slowly roll up to standing.

1. Lie on your back. 2. Extend your legs naturally. 3. Place your arms alongside your body with the palms facing upward. 4. Close your eyes and relax every part of your body - from your toes to your head.

1. Start in a Table Top, on all fours with your shoulders directly over your hands. 2. Press your right hand into the floor. 3. Extend your left hand towards the ceiling, twisting your torso to the left. 4. Keep your hips level and aligned with your knees.

1. Kneel on a bench, holding a dumbbell in your other hand, your leg wider than your hip. 2. Let the arm holding the dumbbell hang straight down from your shoulder, palm facing in. 3. Pull the dumbbell up towards your hip, bending your elbow and keeping it close to your body. 4. Hold the top position briefly. 5. Slowly lower the dumbbell back to the starting position.

1. Lie flat on a bench with your feet flat on the ground, holding a dumbbell with both hands. 2. Extend your arms above your chest, keeping a slight bend in your elbows. 3. Lower the dumbbell in an arc behind your head. 4. Stretch your arms back as far as comfortable. 5. Bring the dumbbell back to the starting position.

1. Sit facing the pulley machine, with the handles set to a low position. 2. Plant your feet with knees slightly bent and grasp the handles with both hands, arms extended. 3. Pull the handles towards your torso, elbows back. 4. Squeeze your shoulder blades together at the peak of the movement. 5. Slowly return to the starting position.

1. Sit at the lat pull-down machine. 2. Grab the bar with palms facing away from you at shoulder-width, arms extended. 3. Adjust knee pad to stop your body from lifting. 4. Pull the bar down to upper chest, squeeze lats at bottom, keeping your torso slightly back. 5. Slowly return the bar to the starting position.

1. Secure one end of a barbell in a landmine attachment and stand over it, feet shoulder-width. 2. Bend your knees slightly and hinge forward at the hips, keeping your back flat. 3. Grasp the barbell with both hands. 4. Pull the barbell towards your abdomen, squeezing your shoulder blades at the top of the movement. 5. Lower the barbell with control.

1. Stand with legs shoulder-width apart, with kettlebells in front of you. 2. Hinge at your hips to lean forward and grasp the kettlebells. 3. Lift one kettlebell up towards rib cage while stabilizing with the other hand. 4. Lower the kettlebell back to the starting position. 5. Repeat with the other arm

1. Lean your torso on the top of a bench, weight in each hand, arms extended. 2. Row the weights to your sides, keeping your back straight. 3. Hold at the top for a few seconds, squeezing your shoulder blades together. 4. Lower the dumbbell slowly back to the starting position.

1. Stand with feet shoulder-width apart, knees slightly bent. 2. Bend over slightly with a straight back. 3. Hold the barbell with an underhand grip, hands slightly wider than shoulder-width. 4. Pull the bar towards your waist. 5. Lower the barbell slowly back to the starting position, and repeat.

1. Stand with feet shoulder-width apart, holding a barbell. 2. Bend knees slightly, hinge at the waist, keep back straight. 3. Exhale to pull the barbell up and towards your lower ribs. 4. Lower the barbell with control, returning to the starting position.

1. Lie facedown on incline bench, hold a weight in each hand with your arms extended. 2. Pull the weights upwards towards your hips, keeping your elbows close to your body. 3. Squeeze your shoulder blades at the top of the movement. 4. Lower the weights slowly back to the starting position.

1. Sit down under the bar set at hip height, with your feet out in front of you. 2. Grip the bar with hands at shoulder-width apart, and lift your hips off the ground. 3. Pull your chest up to the bar, achieving a 45° angle between your body and the bar. 4. Slowly lower your body back to the starting position, keeping your core tight.

1. Grab the pull-up bar with both hands in an underhand grip. 2. Do a pull until your chin is above the bar. 3. Hold the position at the top for a few seconds. 4. Lower yourself slowly back to the starting position. 5. Keep your body as straight as possible during the hold.

1. Grip the pull-up bar with your hands shoulder-width apart and palms facing you. 2. Pull yourself up until your chin is over the bar. 3. Hold briefly at the top. 4. Slowly return to the starting position.

1. Hang from a pull-up bar with a firm overhand grip. 2. Pull yourself up until your chest is near the bar. 3. Briefly hold the top position. 4. Slowly lower yourself back to the starting position.

1. Hang from a bar with hands wider than shoulder-width apart, palms facing away from you. 2. Pull yourself up until your chin is over the bar. 3. Hold for a brief moment, then lower yourself slowly back to the starting position.

1. Sit on the floor with legs extended. 2. Loop a band around your feet. 3. Pull the band towards your waist. 4. Release tension slowly and with control.

1. Stand on the band, feet shoulder-width apart, holding the band with both hands. 2. Bend knees slightly, hinge at the hips, keeping your back straight. 3. Pull the band to your ribs by pulling your elbows back behind you, close to your body. 4. Pause briefly at the top while squeezing your back and your shoulders. 5. Slowly lower the band back down to your start position.

1. Lie on your right side with your right leg straight and your left knee leg bent, foot on the floor. 2. Place the foam roller under your right armpit, below the shoulder blade. 3. Slowly roll from ribcage to armpit, gently massaging with small rolls. 4. Use your left hand to stabilize your body, placing it on the floor in front of you.

1. Lie on your back with a foam roller under your shoulder blades. 2. Lift your hips and slowly roll from just below your neck to just above your mid-back. 3. Roll back and forth, focusing on areas that feel tight. 4. Adjust position to target back areas, use arms to control pressure.

1. Start on hands and knees with wrists directly under your shoulders and knees under hips. 2. Exhale and round your back, tucking your chin to your chest and tilting your pelvis down. 3. Inhale and arch your back, tilting your pelvis upward, dropping your belly to the floor. 4. Alternate between these positions smoothly.

1. Sit on your knees with your toes together and knees hip-width apart. 2. Slowly lower your torso between your thighs as you exhale. 3. Stretch your arms out in front of you and place your forehead gently on the mat. 4. Breathe deeply, focusing on relaxing your back, shoulders, and arms with each exhale.

1. Stand with feet shoulder-width apart and back straight. 2. Raise your arms in front of you at shoulder height, elbows bent slightly. 3. Twist your hips from side to side, looking over the shoulder and swinging arms freely. 4. Alternate sides, starting slow and gradually increasing the rotation of the spine.

1. Stand with feet shoulder-width apart and your arms relaxed by your sides. 2. Extend your arms out to the sides at shoulder height and gently arch your upper back. 3. Slowly round your upper back, bringing your arms forward and together as if hugging a large ball. 4. Reverse the movement, extending your arms to repeat.

1. Lie face down with arms and legs extended. 2. Simultaneously raise your arms, legs, and chest off the floor. 3. Squeeze your glutes and lower back at the top of the movement. 4. Hold for 3-5 seconds then slowly lower back down.

1. Stand with your feet hip-width apart, knees slightly bent. 2. Hold a dumbbell in each hand with palms facing your body. 3. Hinge at the hips so your torso is almost parallel to the ground. 4. Pull the dumbbells towards your waist, keeping your elbows close to your body. 5. Hold for a few seconds, then slowly return to the starting position.

1. Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand. 2. Bend forward at the hips until your torso is nearly parallel to the floor. 3. Let the dumbbells hang directly below your shoulders. 4. Breathe out as you lift the dumbbells towards your waist, elbows close to your body. 5. Lower the dumbbells back to the starting position under control.