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Glute Bridge - Barbell

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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Engage glutes, lift hips evenly. Common Mistakes: Letting hips drop, not engaging glutes.

Similar Exercises

Push Up (Incline)

Beginner

+

Bodyweight

Chest

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Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Military Press

Intermediate

+

Barbell

Shoulders

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Leg Extension

Beginner

+

Pin loaded

Quads

Ab Crunch

Beginner

+

Pin loaded

Abs

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Decline Sit Up

Intermediate

+

Bodyweight

Abs

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Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Split Squat

Beginner

+

Smith

Quads, Glutes

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Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

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Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Chest Press

Beginner

+

Plate loaded

Chest

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Lat Pullover

Intermediate

+

Pin loaded

Lats

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Skull Crushers

Beginner

+

Dumbbell

Triceps

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Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

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Standing Calf Raise

Beginner

+

Bodyweight

Calves

Around the World

Beginner

+

KettleBell

Obliques, Abs

Teapot

Beginner

+

KettleBell

Obliques

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Leg Curl

Beginner

+

Pin loaded

Hamstrings

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Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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Bench Press

Beginner

+

Smith

Chest

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Cable Lateral Raise

Beginner

+

Cable

Shoulders

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Upright Row

Beginner

+

Cable

Shoulders, Traps

Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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Chest Press

Beginner

+

Pin loaded

Chest

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Cable Chest Fly

Beginner

+

Cable

Chest

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

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Seated Shoulder Press

Beginner

+

Smith

Shoulders

Cable Tricep Extension

Beginner

+

Cable

Triceps

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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Preacher Curl

Beginner

+

Pin loaded

Biceps

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Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

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Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

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Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Shoulder Shrug

Beginner

+

Plate loaded

Traps

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High Low Plank

Beginner

+

Bodyweight

Abs

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Incline Bench Press

Intermediate

+

Plate loaded

Chest

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Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Bicep Curl

Beginner

+

Plate loaded

Biceps

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Preacher Curls

Beginner

+

Plate loaded

Biceps

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Cable Crunch

Beginner

+

Cable

Abs

Incline Chest Press

Beginner

+

Plate loaded

Chest

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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3 point row

Intermediate

+

KettleBell

Lats, Traps

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

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Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Chest Dips

Intermediate

+

Bodyweight

Chest

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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Single Leg 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

Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Seated Cable Row

Beginner

+

Pin loaded

Lats

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, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - wolli creek, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Leg Extension

Beginner

+

Pin loaded

Quads

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

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

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Bench Press

Intermediate

+

Plate loaded

Chest

Tricep Press

Beginner

+

Pin loaded

Triceps

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

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

Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Bicep Curl

Beginner

+

Dumbbell

Biceps

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Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

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

Dumbbell 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

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Tricep Extension

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, , plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, plus fitness - cremorne, anytime fitness - bexley, sam druce - fitness, plus fitness - gordon, lachie cubis - fitness

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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

Lat Pullover

Intermediate

+

Dumbbell

Lats

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

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Chest Press

Beginner

+

Pin loaded

Chest

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

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

Lateral Raise

Beginner

+

Pin loaded

Shoulders

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Upright Row

Beginner

+

Cable

Shoulders, Traps

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

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

Squat

Beginner

+

Bodyweight

Quads, Glutes

Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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

High Low Plank

Beginner

+

Bodyweight

Abs

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

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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

Preacher Curls

Beginner

+

Plate loaded

Biceps

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

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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

Tricep Extension

Intermediate

+

Dumbbell

Triceps

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

Seated Shoulder Press

Beginner

+

Smith

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

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Leg Extension

Beginner

+

Pin loaded

Quads

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

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, uts - activatefit gym, anytime fitness - kingsford, anytime fitness - surry hills, lachie cubis - fitness

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Seated Row

Beginner

+

Plate loaded

Lats, Traps

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 - chatswood, plus fitness - balgowlah, anytime fitness - haymarket, sam druce - fitness, plus fitness - gordon, lachie cubis - fitness

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

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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

Standing Calf Raise

Beginner

+

Bodyweight

Calves

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Step Up

Beginner

+

Bodyweight

Quads

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

Floor Press

Beginner

+

Dumbbell

Chest

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

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

3 point row

Intermediate

+

KettleBell

Lats, Traps

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Incline Bench Press

Beginner

+

Plate loaded

Chest

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

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

High Row (Isolated)

Beginner

+

Plate loaded

Lats

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

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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 - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Forward Lunge

Beginner

+

Bodyweight

Quads

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Plank

Beginner

+

Bodyweight

Abs

Cable Tricep Extension

Beginner

+

Cable

Triceps

Chest Press

Beginner

+

Plate loaded

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

Split Squat

Beginner

+

KettleBell

Quads

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Ab Crunch

Beginner

+

Pin loaded

Abs

Shoulder Shrug

Beginner

+

Plate loaded

Traps

Ab Crunch

Beginner

+

Pin loaded

Abs

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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

Push Up

Beginner

+

Bodyweight

Chest

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

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

Calf Extension

Beginner

+

Pin loaded

Calves

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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

Sissy Squat

Beginner

+

Bodyweight

Quads

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, anytime fitness - northbridge, 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, plus fitness - castle hill, lachie cubis - fitness

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Incline Bench Press

Beginner

+

Plate loaded

Chest

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

Halo

Beginner

+

KettleBell

Traps, Shoulders

Lat Pullover

Intermediate

+

Pin loaded

Lats

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

Bench Press

Intermediate

+

Plate loaded

Chest

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

Plank

Beginner

+

Bodyweight

Abs

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

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Cable Crunch

Beginner

+

Cable

Abs

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Lever Squat

Intermediate

+

Plate loaded

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

Calf Extension

Beginner

+

Pin loaded

Calves

Leg Extension

Beginner

+

Pin loaded

Quads

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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 - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

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

Glute Kickback

Beginner

+

Pin loaded

Glutes

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

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Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Cable Chest Press

Beginner

+

Cable

Chest

Skull Crushers

Beginner

+

Dumbbell

Triceps

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Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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Forward Lunge

Beginner

+

Bodyweight

Quads

Preacher Curls

Beginner

+

Plate loaded

Biceps

Bicep Curl

Beginner

+

Plate loaded

Biceps

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Standing Calf Raise

Beginner

+

Smith

Calves

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Tricep Extension

Intermediate

+

Dumbbell

Triceps

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Standing Calf Raise

Beginner

+

Bodyweight

Calves

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Chest Press

Beginner

+

Pin loaded

Chest

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

Calf Extension

Beginner

+

Pin loaded

Calves

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Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

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Hip Abduction

Beginner

+

Pin loaded

Outer Hip

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Glute Bridge - Barbell

Glute Bridge - Barbell

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

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