Set up the cable pulley on the lowest setting. Attach an ankle attachment to the pulley and your ankle. Step your working leg back with just your toes touching the floor and keep a slight bend in both of your knees, this is the starting position. Keeping your back straight, engage your core and lats, exhale and kick your leg backwards until you feel your upper glute contract up by your pant line. Both of your legs should remain straight. Feel the contraction in your glutes and then slowly return your leg back down. Keeping the weight off the stack in between reps. Complete the reps and then repeat for your other leg.

Set the pulley at the lowest setting. Stand with your feet hip width apart. You should have a handle attached to the cable and an underhand grip in each hand, held in front of your thighs with your palms facing forwards. Engage your core and lats. Keeping your back straight and elbows tucked in, curl the handle up towards your shoulder by hinging your elbow. Feel the contraction in your bicep and then slowly return down. Complete the reps.

Stand in front of a bench or chair facing away from it. You should have a dumbbell in each hand by the sides of your hips with your palms facing inwards. Lift one leg and place your foot on the bench/chair behind you. Engage your core and lats. Keeping your back straight, hinge your knee to slowly squat downallowing the dumbbells to lower towards the floor. Continue down until your back knee is just above the floor and return up by pushing from your front heel. Make sure you keep your hips knees and ankles aligned. Complete the reps and then swap leg positions for the other side.

Sit down on the floor with a dumbbell held on one of your thighs and your back to a bench or chair. You should have your knees bent and feet flat to the floor hip width apart. Lean back against the bench resting your shoulder blades against it. Slightly raise the leg that does not have the dumbbell on it, so your weight is placed on the working leg. This is the starting position. Keeping your back straight, raise your hips up by pushing through your heel. Your upper body and thigh should forma a straight line and your calf should be vertical to the floor. Your non-working leg should kick upwards with a bend in the knee. Do not overextend your back. Squeeze and feel the contraction in your glutes, and then slowly lower your hips back down but do not let your non-working leg touch the floor. Make sure your hips knees and ankles stay aligned. You should be looking forwards throughout with your chin tucked to your chest. Complete the reps and then repeat for the other side.

Place a resistance band over your knees and sit on the floor with the bottom of your shoulder blades up against a bench or chair. Ensure your feet are hip width apart and stacked under your knees so your ankles and knees always stay in one line with your hips and shoulders. Engage your core and lats. Exhale as you thrust your hips up, so your body becomes parallel with the floor. Do not over arch your back. Keep your chin down, looking down the body. Keep pushing your knees out against the band. Slowly lower back to the floor. This is one rep. Complete the reps.

Wrap your long resistance band around something solid. Kneel with one foot planted (the working side) you should have a slight bend in your elbow and your arm should be in line with your body. Engage your core and lats keeping your back straight, hinge your elbows to curl your wrists up towards the sides of your head. Your upper arms should stay locked in position. Make sure your shoulders elbows and wrists stay aligned. Feel the contraction in your biceps and then slowly return handles back. Complete the reps

Place a resistance band around your legs just above your knees. Stand with your feet shoulder width apart and your toes pointing slightly outwards. Place your hands together in front of your chest. Engage your core and lats. Keeping your back straight, hinge your knees and hips to slowly squat down until your thighs are parallel to the ground. This is the starting position. Push from your heels back up but only halfway. Feel the contraction in the glutes. This is one rep. Stay low and pulse out the required reps, only coming out of the squat position at the end of your set.Complete the reps.

Stand in a very wide stance with your toes pointing outwards. Place your hands by the sides of your hips. Engage your core and lats. Keeping your back straight, hinge your hips and knee on one leg while keeping the other leg fully extended to lower into the side lunge. As you lunge. Return to the start Complete the reps alternating sides.

Place a resistance band around your legs just above your knees. Stand with your feet shoulder width apart and your toes pointing slightly outwards. Place your hands together in front of your chest. Engage your core and lats. Keeping your back straight, hinge your knees and hips to slowly squat down until your thighs are parallel to the ground. This is the starting position. Push from your heels back up but only halfway. Feel the contraction in the glutes before returning to the starting position. This is one rep.