Watch the Squat, Pull, Push, and Plank progression videos. I recommend watching each one a few times and practicing along if you're able. Practicing the movements often will help you master them sooner.

Squat

Level 1: Bodyweight

Level 2: Goblet Squat

Level 3: 2 DB Front Squat

Horizontal Pull

Level 1: DB 1 Arm Row

Level 2: Quadruped 1 Arm Row

Level 3: Bird Dog Row

Horizontal Push

Level 1: Push up on bench

Level 2: 3-1-X tempo Push up

Level 3: Decline Push up

Plank (Resist)

Level 1: Plank

Level 2: Plank w/ 1 foot lift

Level 3: Bird Dog Plank (arm and leg raise)