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Reverse Landmine Pull and Press

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/SjnaTg4O.webp

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Engage core, pull and press with control. Common Mistakes: Using momentum, not engaging core.

Reverse Landmine Pull and Press muscle groups

Similar Exercises

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

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Calf Extension

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Lateral Lunge Med Ball Raise

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Medicine Ball

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Reverse Lunge

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Ab Crunch

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Incline Cross-Over Push Up

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Handstand Wall Hold

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Goblet Wedge Squat

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Glute Bridge

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Bodyweight

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Lat Pull Down (Isolated)

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Dumbbell

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Sissy Squat

Beginner

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Bodyweight

Quads

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Hip Thrust

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Plate loaded

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Single Arm Half Kneel Row

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Cable

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Box Jump (Single Leg )

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Bodyweight

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Chest Fly (Seated)

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Chest Dips

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Bodyweight

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Standing Calf Raise

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Decline Sit Up

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KettleBell

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Upright Row

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Chest Press

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Leg Curl (Lying)

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Glute Kickback

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Ab Crunch (Lying)

Beginner

+

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Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Reverse Hyper

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Cable Bicep Curl

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Lat Pull Down

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Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

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Halo

Beginner

+

KettleBell

Traps, Shoulders

Cable Lateral Raise

Beginner

+

Cable

Shoulders

Teapot

Beginner

+

KettleBell

Obliques

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Chest Press

Beginner

+

Pin loaded

Chest

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Ab Crunch

Beginner

+

Pin loaded

Abs

Squat

Beginner

+

Bodyweight

Quads, Glutes

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

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Seated Cable Row

Beginner

+

Pin loaded

Lats

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Bent Over Row

Intermediate

+

Smith

Traps, Lats

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Seated Row

Beginner

+

Plate loaded

Lats, Traps

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Bench Press

Beginner

+

Plate loaded

Chest

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Back Extension

Beginner

+

Pin loaded

Lower Back

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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Chest Fly

Beginner

+

Pin loaded

Chest

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Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Incline Bench Press

Intermediate

+

Plate loaded

Chest

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Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Ab Crunch

Intermediate

+

Plate loaded

Abs

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Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

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Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Push Up

Beginner

+

Bodyweight

Chest

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Incline Chest Press

Beginner

+

Plate loaded

Chest

Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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Cable Tricep Extension

Beginner

+

Cable

Triceps

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Ab Crunch

Beginner

+

Pin loaded

Abs

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Overhead Press

Beginner

+

KettleBell

Shoulders

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Shoulder Shrug

Beginner

+

Plate loaded

Traps

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Bicep Curl

Beginner

+

Pin loaded

Biceps

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Around the World

Beginner

+

KettleBell

Obliques, Abs

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Skull Crushers

Beginner

+

Dumbbell

Triceps

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Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Neck Extension

Beginner

+

Plate loaded

Traps

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Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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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

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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High Row (Isolated)

Beginner

+

Plate loaded

Lats

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Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Step Up

Beginner

+

Bodyweight

Quads

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Floor Press

Beginner

+

Dumbbell

Chest

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Military Press

Intermediate

+

Barbell

Shoulders

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

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Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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Ab Crunch

Beginner

+

Pin loaded

Abs

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Seated Shoulder Press

Beginner

+

Smith

Shoulders

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Lat Pull Down

Beginner

+

Pin loaded

Lats

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

Teapot

Beginner

+

KettleBell

Obliques

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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

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Lat Pull Down

Beginner

+

Plate loaded

Lats

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Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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 Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Bicep Curl

Beginner

+

Dumbbell

Biceps

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Back Extension

Beginner

+

Pin loaded

Lower Back

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Glute Kickback

Beginner

+

Pin loaded

Glutes

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

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 (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

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

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Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Hip Extension

Beginner

+

Pin loaded

Outer Hip

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

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Shoulder Press

Beginner

+

Plate loaded

Shoulders

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Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Hip Thrust

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 - chatswood, plus fitness - castle hill, plus fitness - darlinghurst, lachie cubis - fitness

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

Lat Pullover

Intermediate

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - 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

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

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

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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

Overhead Press

Beginner

+

KettleBell

Shoulders

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

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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

Shrugs

Beginner

+

Cable

Traps

Standing Calf Raise

Beginner

+

Bodyweight

Calves

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Split Squat

Beginner

+

KettleBell

Quads

Leg Extension

Beginner

+

Pin loaded

Quads

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

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

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

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

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

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Bicep Curl

Beginner

+

Plate loaded

Biceps

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

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

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

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

Preacher Curls

Beginner

+

Plate loaded

Biceps

High Low Plank

Beginner

+

Bodyweight

Abs

Decline Sit Up

Intermediate

+

Bodyweight

Abs

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

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

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Decline Sit Up

Intermediate

+

Bodyweight

Abs

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

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

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Cable Chest Fly

Beginner

+

Cable

Chest

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

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

Shrugs

Beginner

+

Cable

Traps

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 Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Squat

Beginner

+

Bodyweight

Quads, Glutes

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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Leg Press

Beginner

+

Pin loaded

Quads

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Plank

Beginner

+

Bodyweight

Abs

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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High Low Plank

Beginner

+

Bodyweight

Abs

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Bench Press

Beginner

+

Smith

Chest

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Back Extension

Beginner

+

Pin loaded

Lower Back

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Cable Lateral Raise

Beginner

+

Cable

Shoulders

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Skull Crushers

Beginner

+

Dumbbell

Triceps

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Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Chest Press

Beginner

+

Pin loaded

Chest

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Hip Abductor

Beginner

+

Pin loaded

Outer Hip

Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Hip Extension

Beginner

+

Pin loaded

Outer Hip

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Bicep Curl

Beginner

+

Plate loaded

Biceps

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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Cable Glute Kickback

Beginner

+

Cable

Glutes

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Reverse Landmine Pull and Press

Reverse Landmine Pull and Press

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Push Up (Pseudo)

Intermediate

+

Calf Extension

Beginner

+

Lateral Lunge Med Ball Raise

Beginner

+

Overhead Tricep Extension

Intermediate

+

Reverse Lunge

Intermediate

+

Ab Crunch

Beginner

+

Front Pulldown (Isolated)

Beginner

+

45 Degree Leg Press

Intermediate

+

Incline Cross-Over Push Up

Beginner

+

Seated Row

Intermediate

+

Seated Row

Beginner

+

Handstand Wall Hold

Intermediate

+

Goblet Wedge Squat

Beginner

+

Glute Bridge

Beginner

+

Lat Pull Down (Isolated)

Beginner

+

Hip Abductor

Beginner

+

Front Raise

Beginner

+

Sissy Squat

Beginner

+

Hip Thrust

Intermediate

+

Hip Thrust

Intermediate

+

Single Arm Half Kneel Row

Intermediate

+

Box Jump (Single Leg )

Intermediate

+

Chest Fly (Seated)

Intermediate

+

Military Press