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Rotational Press with Ball

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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Engage core, rotate through the torso, press with controlled motion. Common Mistakes: Over-rotating, not engaging core.

Rotational Press with Ball muscle groups

Similar Exercises

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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Goblet Curtsy Lunge

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Dumbbell

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Chest Fly

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Floor Press

Beginner

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Dumbbell

Chest

Forward Lunge

Beginner

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Bodyweight

Quads

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Pistol Squat

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Shoulder Shrug

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Plate loaded

Traps

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Hip Adductor

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Inner Thigh

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Hanging Knee Raise

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Bodyweight

Abs

Wedge Squat

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Bodyweight

Quads, Glutes

Reverse Hyper

Intermediate

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Plate loaded

Glutes, Lower Back, Hamstrings

Hack Squat (45 Degree)

Intermediate

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Plate loaded

Quads, Glutes

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Hip Thrust (Glute Drive Machine)

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Tricep Extension

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Back Squat

Intermediate

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Barbell

Quads, Glutes

Seated Row (Chest Supported)

Beginner

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Plate loaded

Lats, Traps

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3 point row

Intermediate

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KettleBell

Lats, Traps

Box Jump

Beginner

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Bodyweight

Quads, Glutes

Seated Row

Beginner

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Plate loaded

Lats, Traps

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Nordic Curl

Intermediate

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Bodyweight

Hamstrings

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Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

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Swissball Back Extension T and Y

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Swiss Ball

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Standing Calf Raise

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Lat Pullover

Intermediate

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Pin loaded

Lats

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Overhead Press

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KettleBell

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Around the World

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KettleBell

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Bicep Curl

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Plate loaded

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Chest Press

Beginner

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Pin loaded

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Shoulder Press (Standing)

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Tricep Extension (Isolated)

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Cable Glute Kickback

Beginner

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Cable

Glutes

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Bench Press

Intermediate

+

Plate loaded

Chest

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Ab Crunch

Beginner

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Pin loaded

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45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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Incline Bench Press

Beginner

+

Plate loaded

Chest

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Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

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Sissy Squat

Beginner

+

Bodyweight

Quads

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Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Front Raise

Beginner

+

Dumbbell

Shoulders

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Standing Calf Raise

Beginner

+

Bodyweight

Calves

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Hip Extension

Beginner

+

Pin loaded

Outer Hip

Calf Extension

Beginner

+

Pin loaded

Calves

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Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Skull Crushers

Beginner

+

Dumbbell

Triceps

Decline Bench Press

Intermediate

+

Barbell

Chest

Standing Calf Raise

Beginner

+

Smith

Calves

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Tricep Press

Beginner

+

Pin loaded

Triceps

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Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Shoulder Press

Beginner

+

Dumbbell

Shoulders

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Lat Pullover

Intermediate

+

Dumbbell

Lats

Plank

Beginner

+

Bodyweight

Abs

Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

Decline Sit Up

Intermediate

+

Bodyweight

Abs

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Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Cable Chest Press

Beginner

+

Cable

Chest

Tricep Extension

Intermediate

+

Dumbbell

Triceps

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Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Calf Extension

Beginner

+

Pin loaded

Calves

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Preacher Curl

Beginner

+

Pin loaded

Biceps

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Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Hip Abductor

Beginner

+

Pin loaded

Outer Hip

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Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

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Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Military Press

Intermediate

+

Barbell

Shoulders

Push Up (Incline)

Beginner

+

Bodyweight

Chest

Bench Press

Beginner

+

Plate loaded

Chest

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Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Chest Fly

Beginner

+

Pin loaded

Chest

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Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Bicep Curl

Beginner

+

Pin loaded

Biceps

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Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Preacher Curls

Beginner

+

Plate loaded

Biceps

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

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Lat Pull Down

Beginner

+

Plate loaded

Lats

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Step Up

Beginner

+

Bodyweight

Quads

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

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Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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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

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

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

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

Ab Crunch

Beginner

+

Pin loaded

Abs

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

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

Leg Press

Beginner

+

Pin loaded

Quads

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Decline Sit Up

Intermediate

+

Bodyweight

Abs

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Decline Bench Press

Intermediate

+

Barbell

Chest

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Skull Crushers

Beginner

+

Dumbbell

Triceps

Bench Press

Intermediate

+

Plate loaded

Chest

Split Squat

Beginner

+

Smith

Quads, Glutes

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Leg Press

Beginner

+

Pin loaded

Quads

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Dumbbell Lateral Raise

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

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Shoulder Shrug

Beginner

+

Plate loaded

Traps

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

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Bicep Curl

Beginner

+

Plate loaded

Biceps

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

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

Bicep Curl

Beginner

+

Dumbbell

Biceps

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

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

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

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Incline Chest Press

Beginner

+

Plate loaded

Chest

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

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

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

Pallof Press

Beginner

+

Cable

Abs, Obliques

Chest Press

Beginner

+

Pin loaded

Chest

Incline Bench Press

Intermediate

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, plus fitness - chatswood, uts - activatefit gym, 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

Vertical Leg Press

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

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

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Shrugs

Beginner

+

Dumbbell

Traps

Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

Cable Tricep Extension

Beginner

+

Cable

Triceps

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, benefiit fitness - haymarket, 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

Bicep Curl

Beginner

+

Pin loaded

Biceps

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

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

Tricep Extension

Beginner

+

Pin loaded

Triceps

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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

Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

Upright Row

Beginner

+

Cable

Shoulders, Traps

Around the World

Beginner

+

KettleBell

Obliques, Abs

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

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

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

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

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, lachie cubis - fitness

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Forward Lunge

Beginner

+

Bodyweight

Quads

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Teapot

Beginner

+

KettleBell

Obliques

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

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

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

High Low Plank

Beginner

+

Bodyweight

Abs

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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, 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, plus fitness - balgowlah, lachie cubis - fitness

Leg Extension

Beginner

+

Pin loaded

Quads

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

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

Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

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

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

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

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

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

Leg Raise

Intermediate

+

Bodyweight

Abs

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

Lateral Raise

Beginner

+

Pin loaded

Shoulders

Chest Press

Beginner

+

Pin loaded

Chest

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

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Step Up

Beginner

+

Bodyweight

Quads

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, 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

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

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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

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

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Lat Pull Down

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, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Cable Bicep Curl

Beginner

+

Cable

Biceps

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

Hip Abductor

Beginner

+

Pin loaded

Outer Hip

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

Tricep Extension

Beginner

+

Pin loaded

Triceps

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

Chest Press

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

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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

Glute Bridge

Beginner

+

Dumbbell

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

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

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

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Chest Fly

Beginner

+

Pin loaded

Chest

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Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

Front Raise

Beginner

+

Dumbbell

Shoulders

Chest Fly

Beginner

+

Pin loaded

Chest

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Split Squat

Beginner

+

Smith

Quads, Glutes

Around the World

Beginner

+

KettleBell

Obliques, Abs

Floor Press

Beginner

+

Dumbbell

Chest

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Shrugs

Beginner

+

Cable

Traps

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Cable Chest Press

Beginner

+

Cable

Chest

Incline Bench Press

Intermediate

+

Plate loaded

Chest

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Lat Pull Down

Beginner

+

Plate loaded

Lats

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Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

Bench Press

Beginner

+

Smith

Chest

Leg Press

Beginner

+

Pin loaded

Quads

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Cable Lateral Raise

Beginner

+

Cable

Shoulders

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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

Leg Press

Beginner

+

Pin loaded

Quads

Cable Glute Kickback

Beginner

+

Cable

Glutes

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

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Rotational Press with Ball

Rotational Press with Ball

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Shoulder Press (Isolated)

Beginner

+

Goblet Curtsy Lunge

Beginner

+

Chest Fly

Beginner

+

Floor Press

Beginner

+

Forward Lunge

Beginner

+

Pistol Squat

Advanced

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Leg Extension (Isolated)

Beginner

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Shoulder Shrug

Beginner

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Hip Adductor

Beginner

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Hanging Knee Raise

Beginner

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Wedge Squat

Beginner

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Reverse Hyper

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Hack Squat (45 Degree)

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Hip Thrust (Glute Drive Machine)

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Tricep Extension

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Back Squat

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Seated Row (Chest Supported)

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3 point row

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+

Box Jump

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Side Plank with Hip Abduction

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Incline Chest Press (Isolated)

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Swissball Back Extension T and Y