Choose a ball that is the right size for your height. To find the correct one, sit on different diameter balls until you find the one that gives you a 90-degree bend in your legs so that your quads are parallel to the ground. Instruction: Position the ball in the middle of your back as you lean into it. Your feet should be about shoulder-width apart and about 18 to 24 inches out from the wall. Continuously push your hips & body against the ball as you lean back against it. Inhale while slowly lowering your body and bend your hips and knees. Lower until your upper legs are parallel to the floor. Smoothly roll the ball between your lower back and the wall. Pause and exhale as you slowly return to the starting position. You could turn the heat up even more if you did the squats while holding a dumb bell in each hand, straight down each side of your body. Another option would be to do alternating heel lifts as you hold your squat.

Set Cable height to lowest pin, set pulley to #7 just angled. Place Rope or small bar onto clip. Standing back with feet hip width apart, send hips back to squat allowing arms to extend long away from you. Push through feet back to standing and row back squeezing shoulder blades together to instigate pull. Repeat required number of reps

Steps Adjust the height of the pulley lever to be at shoulder height. Place yourself in the center of the pulley machine while holding the handle of each side. Brace your abdominals and take a step forward. Bring your arms up to shoulder height. Begin the movement by pushing the handles forward. Be sure to focus the contraction on your chest muscles. Once fully extended, pause then slowly release to the starting position.

Long Arm Lat Pulldown with Resistance Band and Cable Weight Combine precision, posture, and posterior chain activation in this hybrid low-load training (LLT) movement. The Long Arm Lat Pulldown using both resistance bands and cable weight—an elegant fusion of tension and control that targets the lats, scapular stabilizers, and thoracic extensors. Key Benefits: Enhances lat engagement and scapular rhythm Promotes thoracic extension and postural integrity Blends elastic and mechanical resistance for neuromuscular activation Ideal for older adults, rehab settings, and posture-focused programming This movement is perfect for warm-ups, corrective flows, or as a standalone drill in restorative sessions.