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Banded Kneeling Rotations

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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Rotate from kneeling position with band resistance. Common Mistakes: Using too much resistance, poor control.

Similar Exercises

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

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Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Shrugs

Beginner

+

Dumbbell

Traps

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Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Bench Press

Intermediate

+

Plate loaded

Chest

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Chest Fly

Beginner

+

Pin loaded

Chest

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Tricep Extension

Beginner

+

Pin loaded

Triceps

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Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Bent Over Row

Intermediate

+

Smith

Traps, Lats

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Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

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Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Cable Tricep Extension

Beginner

+

Cable

Triceps

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Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

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Military Press

Intermediate

+

Barbell

Shoulders

Ab Crunch

Beginner

+

Pin loaded

Abs

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Bench Press

Beginner

+

Smith

Chest

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Front Raise

Beginner

+

Dumbbell

Shoulders

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Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Shoulder Press

Beginner

+

Plate loaded

Shoulders

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Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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Push Up (Incline)

Beginner

+

Bodyweight

Chest

Lat Pullover

Intermediate

+

Pin loaded

Lats

Bicep Curl

Beginner

+

Dumbbell

Biceps

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Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Cable Chest Fly

Beginner

+

Cable

Chest

Seated Cable Row

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - kingsford, sam druce - fitness, lachie cubis - fitness

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

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Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Bicep Curl

Beginner

+

Plate loaded

Biceps

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Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Incline Bench Press

Intermediate

+

Plate loaded

Chest

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Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Leg Curl

Beginner

+

Pin loaded

Hamstrings

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Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Tricep Press

Beginner

+

Pin loaded

Triceps

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Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Chest Dips

Intermediate

+

Bodyweight

Chest

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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Halo

Beginner

+

KettleBell

Traps, Shoulders

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Neck Extension

Beginner

+

Plate loaded

Traps

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Cable Lateral Raise

Beginner

+

Cable

Shoulders

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Calf Extension

Beginner

+

Pin loaded

Calves

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Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Chest Fly

Beginner

+

Pin loaded

Chest

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Upright Row

Beginner

+

Cable

Shoulders, Traps

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Floor Press

Beginner

+

Dumbbell

Chest

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Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Preacher Curls

Beginner

+

Plate loaded

Biceps

Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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Forward Lunge

Beginner

+

Bodyweight

Quads

Split Squat

Beginner

+

KettleBell

Quads

Ab Twist

Beginner

+

Pin loaded

Obliques

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Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Decline Sit Up

Intermediate

+

Bodyweight

Abs

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Chest Press

Beginner

+

Pin loaded

Chest

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Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Chest Press

Beginner

+

Pin loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - darlinghurst, plus fitness - castle hill, lachie cubis - fitness

Chest Press

Beginner

+

Pin loaded

Chest

Lat Pull Down

Beginner

+

Plate loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, plus fitness - castle hill, anytime fitness - kingsford, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Chest Press

Intermediate

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - castle hill, lachie cubis - fitness

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Incline Chest Press

Beginner

+

Plate loaded

Chest

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

Plank

Beginner

+

Bodyweight

Abs

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Calf Extension

Beginner

+

Pin loaded

Calves

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, lachie cubis - fitness

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

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Tricep Press

Beginner

+

Pin loaded

Triceps

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Cable Glute Kickback

Beginner

+

Cable

Glutes

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Squat

Beginner

+

Bodyweight

Quads, Glutes

Standing Calf Raise

Beginner

+

Smith

Calves

Shoulder Press

Beginner

+

Dumbbell

Shoulders

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Bench Press

Beginner

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, plus fitness - gordon, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Incline Bench Press

Intermediate

+

Plate loaded

Chest

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Chest Dips

Intermediate

+

Bodyweight

Chest

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Ab Crunch

Beginner

+

Pin loaded

Abs

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, plus fitness - gordon, uts - activatefit gym, plus fitness - cremorne, sam druce - fitness, lachie cubis - fitness

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Decline Bench Press

Intermediate

+

Barbell

Chest

Cable Chest Fly

Beginner

+

Cable

Chest

Skull Crushers

Beginner

+

Dumbbell

Triceps

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Glute Kickback

Beginner

+

Pin loaded

Glutes

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kensington, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Leg Extension

Beginner

+

Pin loaded

Quads

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Leg Press

Beginner

+

Pin loaded

Quads

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Split Squat

Beginner

+

Smith

Quads, Glutes

Seated Cable Row

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - kingsford, sam druce - fitness, lachie cubis - fitness

Leg Curl

Beginner

+

Pin loaded

Hamstrings

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Chest Fly

Beginner

+

Pin loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

Bench Press

Intermediate

+

Plate loaded

Chest

Bicep Curl

Beginner

+

Pin loaded

Biceps

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Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Preacher Curl

Beginner

+

Pin loaded

Biceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - darlinghurst, uts - activatefit gym, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Bicep Curl

Beginner

+

Dumbbell

Biceps

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, lachie cubis - fitness

Upright Row

Beginner

+

Cable

Shoulders, Traps

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - willoughby, plus fitness - balgowlah, lachie cubis - fitness

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

Seated Calf Raise

Beginner

+

Plate loaded

Calves

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Ab Crunch

Beginner

+

Pin loaded

Abs

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, lachie cubis - fitness

Cable Tricep Extension

Beginner

+

Cable

Triceps

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - gordon, lachie cubis - fitness

Ab Crunch

Beginner

+

Pin loaded

Abs

Seated Row

Beginner

+

Pin loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, lachie cubis - fitness

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Split Squat

Beginner

+

KettleBell

Quads

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, plus fitness - castle hill, plus fitness - gordon, lachie cubis - fitness

Squat

Beginner

+

Smith

Quads, Glutes

Seated Row

Intermediate

+

Pin loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Bench Press

Beginner

+

Smith

Chest

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Push Up

Beginner

+

Bodyweight

Chest

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - darlinghurst, anytime fitness - haymarket, plus fitness - castle hill, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, lachie cubis - fitness

Preacher Curls

Beginner

+

Plate loaded

Biceps

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Cable Tricep Extension

Beginner

+

Cable

Triceps

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, sam druce - fitness, lachie cubis - fitness

Teapot

Beginner

+

KettleBell

Obliques

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, sam druce - fitness, lachie cubis - fitness

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Decline Sit Up

Intermediate

+

Bodyweight

Abs

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

Ab Twist

Beginner

+

Pin loaded

Obliques

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, lachie cubis - fitness

Lat Pull Down

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, uts - activatefit gym, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Seated Shoulder Press

Beginner

+

Smith

Shoulders

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Preacher Curls

Beginner

+

Plate loaded

Biceps

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, uts - activatefit gym, anytime fitness - haymarket, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Chest Fly

Beginner

+

Pin loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, lachie cubis - fitness

Cable Chest Press

Beginner

+

Cable

Chest

Neck Extension

Beginner

+

Plate loaded

Traps

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Ab Twist

Beginner

+

Pin loaded

Obliques

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, lachie cubis - fitness

Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, lachie cubis - fitness

Seated Calf Raise

Beginner

+

Plate loaded

Calves

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Plank

Beginner

+

Bodyweight

Abs

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Calf Extension

Beginner

+

Pin loaded

Calves

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, lachie cubis - fitness

Cable Tricep Extension

Beginner

+

Cable

Triceps

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Push Up

Beginner

+

Bodyweight

Chest

Seated Row

Intermediate

+

Pin loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

Squat

Beginner

+

Bodyweight

Quads, Glutes

Military Press

Intermediate

+

Barbell

Shoulders

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Bench Press

Intermediate

+

Plate loaded

Chest

Ab Crunch

Beginner

+

Pin loaded

Abs

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Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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Lat Pullover

Intermediate

+

Dumbbell

Lats

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Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Front Raise

Beginner

+

Dumbbell

Shoulders

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Cable Lateral Raise

Beginner

+

Cable

Shoulders

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Lateral Raise

Beginner

+

Pin loaded

Shoulders

Ab Crunch

Beginner

+

Pin loaded

Abs

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Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Bench Press

Beginner

+

Plate loaded

Chest

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Tricep Extension

Intermediate

+

Dumbbell

Triceps

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Chest Dips

Intermediate

+

Bodyweight

Chest

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Floor Press

Beginner

+

Dumbbell

Chest

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Banded Kneeling Rotations

Banded Kneeling Rotations

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_254._Banded_Kneeling_Rotations.webp

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Leg Curl (Kneeling)

Beginner

+

Single Arm Half Kneel Row

Intermediate

+

Leg Curl (Kneeling)

Beginner

+

Hack Squat (45 Degree)

Intermediate

+

Back Extension

Beginner

+

45 Degree Leg Press (Isolated)

Intermediate

+

Seated Row

Beginner

+

Shrugs

Beginner

+

Hip Adductor

Beginner

+

Inverted Bosu Single Leg Squat

Intermediate

+

Bench Press

Intermediate

+

Curtsy Lunge

Beginner

+

Chest Fly

Beginner

+

Tricep Extension

Beginner

+

Box Jump (90 Degree)

Intermediate

+

Bent Over Row

Intermediate

+

Front Pulldown (Isolated)

Beginner

+

Farmers Carry Treadmill

Beginner

+

Vertical Leg Press

Intermediate

+

Cable Tricep Extension

Beginner

+

Goodmorning

Beginner

+

Chest Press (Wide)

Beginner

+

Military Press

Intermediate

+

Ab Crunch