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GP Weighted Plate Swing Hold

66a633d8c13e4846eeae4957

https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_252._GP_Weighted_Plate_Swing_Hold.webp

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Hold weight plate; swing with control. Common Mistakes: Using too much weight, poor control.

GP Weighted Plate Swing Hold muscle groups

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Incline Chest Press

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Beginner

+

Pin loaded

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Overhead Tricep Extension

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Hip Extension

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Seated Cable Row

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Tricep Press

Beginner

+

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Seated Shoulder Press

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Smith

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Reverse Hyper

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Leg Curl (Kneeling)

Beginner

+

Pin loaded

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

Glute Kickback

Beginner

+

Pin loaded

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Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Leg Curl

Beginner

+

Pin loaded

Hamstrings

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Incline Bench Press

Intermediate

+

Plate loaded

Chest

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Calf Extension

Beginner

+

Pin loaded

Calves

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Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

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Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Cable Tricep Extension

Beginner

+

Cable

Triceps

Standing Calf Raise

Beginner

+

Smith

Calves

Around the World

Beginner

+

KettleBell

Obliques, Abs

Seated Row

Beginner

+

Plate loaded

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Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Back Extension

Beginner

+

Pin loaded

Lower Back

Standing Calf Raise

Beginner

+

Pin loaded

Calves

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Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Calf Extension

Beginner

+

Pin loaded

Calves

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Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Shoulder Shrug

Beginner

+

Plate loaded

Traps

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Tricep Extension

Intermediate

+

Dumbbell

Triceps

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Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Overhead Press

Beginner

+

KettleBell

Shoulders

Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

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Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Bicep Curl

Beginner

+

Plate loaded

Biceps

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Floor Press

Beginner

+

Dumbbell

Chest

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Glute Kickback

Beginner

+

Pin loaded

Glutes

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Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Ab Crunch

Beginner

+

Pin loaded

Abs

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Chest Fly

Beginner

+

Pin loaded

Chest

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High Low Plank

Beginner

+

Bodyweight

Abs

Cable Chest Fly

Beginner

+

Cable

Chest

Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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Cable Bicep Curl

Beginner

+

Cable

Biceps

Shrugs

Beginner

+

Dumbbell

Traps

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Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Lat Pullover

Intermediate

+

Pin loaded

Lats

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

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

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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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 - gordon, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, lachie cubis - fitness

Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Standing Calf Raise

Beginner

+

Bodyweight

Calves

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Hip Abductor

Beginner

+

Pin loaded

Outer Hip

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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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

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

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

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

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Cable Tricep Extension

Beginner

+

Cable

Triceps

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

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, ethan fitness - sydney, lachie cubis - fitness

Push Up (Incline)

Beginner

+

Bodyweight

Chest

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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

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

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Standing Calf Raise

Beginner

+

Smith

Calves

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Leg Raise

Intermediate

+

Bodyweight

Abs

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

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

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

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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

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

Ab Crunch

Beginner

+

Pin loaded

Abs

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

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

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

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

Squat

Beginner

+

Smith

Quads, Glutes

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Bicep Curl

Beginner

+

Plate loaded

Biceps

Cable Lateral Raise

Beginner

+

Cable

Shoulders

Teapot

Beginner

+

KettleBell

Obliques

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Leg Press

Beginner

+

Pin loaded

Quads

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

Preacher Curl

Beginner

+

Pin loaded

Biceps

Front Raise

Beginner

+

Dumbbell

Shoulders

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

Cable Chest Press

Beginner

+

Cable

Chest

Preacher Curls

Beginner

+

Plate loaded

Biceps

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

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

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Military Press

Intermediate

+

Barbell

Shoulders

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

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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

Glute Kickback

Beginner

+

Pin loaded

Glutes

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

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

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

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

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, benefiit fitness - haymarket, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, sam druce - fitness, lachie cubis - fitness

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

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

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

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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

Bicep Curl

Beginner

+

Pin loaded

Biceps

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

Shoulder Press

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 - chatswood, plus fitness - balgowlah, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Bench Press

Beginner

+

Smith

Chest

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

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

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Leg Extension

Beginner

+

Pin loaded

Quads

Cable Tricep Extension

Beginner

+

Cable

Triceps

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

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Split Squat

Beginner

+

KettleBell

Quads

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

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

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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

Plank

Beginner

+

Bodyweight

Abs

Lateral Raise

Beginner

+

Pin loaded

Shoulders

Ab Crunch

Beginner

+

Pin loaded

Abs

Leg Curl (Kneeling)

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, lachie cubis - fitness

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

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Seated Shoulder Press

Beginner

+

Smith

Shoulders

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Shoulder Press

Beginner

+

Pin loaded

Shoulders

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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Cable Tricep Extension

Beginner

+

Cable

Triceps

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Chest Press

Beginner

+

Pin loaded

Chest

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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Bicep Curl

Beginner

+

Pin loaded

Biceps

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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Push Up

Beginner

+

Bodyweight

Chest

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

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Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Cable Chest Press

Beginner

+

Cable

Chest

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

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Ab Crunch

Intermediate

+

Plate loaded

Abs

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Chest Dips

Intermediate

+

Bodyweight

Chest

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Incline Bench Press

Beginner

+

Plate loaded

Chest

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Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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Shrugs

Beginner

+

Dumbbell

Traps

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Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Leg Curl

Beginner

+

Pin loaded

Hamstrings

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Preacher Curls

Beginner

+

Plate loaded

Biceps

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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GP Weighted Plate Swing Hold

GP Weighted Plate Swing Hold

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Leg Extension

Beginner

+

Ab Crunch

Intermediate

+

Rear Delt Fly

Beginner

+

Lateral Raise

Beginner

+

Leg Curl (Kneeling)

Beginner

+

Farmers Carry Treadmill

Beginner

+

Incline Lever Row

Intermediate

+

Push Up

Beginner

+

Cable Tricep Extension

Beginner

+

Wedge Squat

Beginner

+

Forward Dumbbell Lunge

Beginner

+

Front Squat (Heel Raised)

Intermediate

+

Hanging Knee Twist

Intermediate

+

Preacher Curl

Beginner

+

Forward Lunge

Beginner

+

Shoulder Press

Beginner

+

Shoulder Press

Beginner

+

Hip Thrust (Glute Drive Machine)

Intermediate

+

Hip Abductor

Beginner

+

Seated Row

Beginner

+

Cable Lateral Lunge and Woodchop

Intermediate

+

Pendulum Squat

Intermediate

+

45 Degree Leg Press (Isolated)

Intermediate

+

Nordic Curl