Keep your elbows at an angle between 45 and 90 degrees
Try to stack your elbow, wrist, and bar
Keep your feet flat on the floor
A small arch in your upper back will help you be in a more comfortable and safer
position

Story says they were created by a military drill Sargent 🤷‍♀️ who knows. Either way, the Burpee is an excellent.

This can be performed standing with dumbbells, with a bar, with the smith machine (I
recommend this because you don’t need to worry about balance), or seated
Go slowly and control the movement, keeping a very slight bent in your knees might
help to feel your calves more

See Bench Press
Keep your hands narrower than should width

Lie with your feet on the floor and hands behind the head. Do not tip your chin down during the exercise, and Exhale in the way up.123

Wear flat shoes, try to avoid soft and elevated soles
Make sure you do not round your back
While bringing the bar up, straighten your hips and you knees at the same time

Start a timer for 5 minutes, do your first set (5-6 reps).
The time left before the first minute finishes is your rest time
Ex: you do your first set in 10 seconds; you have 50 seconds rest. At the end on minute
1 do your other set, the time left on the second minute is your rest time, etc.
Keep going until you have done 5 sets.

Putting a plate under your heels will help take pressure off your quads and focus more
on your glutes/hamstrings
Keep your back upright

Stand up and grab the straight bar so it's shoulder-width apart, using an overhand grip. Slowly lower yourself into the seat with arms extended above your head. Squeeze your lats and drive your elbows down to pull the bar towards the top of your chest. You may have to lean slightly back as you do this.

Do not bring your arms pass shoulder height
Keep a slight bend in your arms
It might feel more comfortable if you angle your hands with your pinky fingers slightly
up

Load the machine with the desired weight and take a seat.
Sit down and position your feet on the sled with a shoulder width stance.
Take a deep breath, extend your legs, and unlock the safeties.
Lower the weight under control until the legs are roughly 45 degrees or slightly below.
Drive the weight back to the starting position by extending the knees but don’t forcefully lockout.
Repeat for the desired number of repetitions.

Keep your lower back on the bench
Always keep a slight bent in your knees