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Seated Med Ball Rotations - Banded

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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Sit tall, rotate through the torso, keep band tension. Common Mistakes: Slouching, using arms instead of torso for rotation.

Seated Med Ball Rotations - Banded muscle groups

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Bodyweight

Shoulders, Traps, Abs

Goodmorning

Beginner

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Barbell

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Beginner

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Beginner

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Beginner

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Pin loaded

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Beginner

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Dumbbell

Glutes, Hamstrings

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Beginner

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Medicine Ball

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Beginner

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KettleBell

Quads, Glutes, Abs

Leg Press

Beginner

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Quads

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Intermediate

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Plate loaded

Glutes, Lower Back, Hamstrings

Chest Press

Beginner

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Pin loaded

Chest

Seated Calf Raise

Beginner

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Plate loaded

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Biceps

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Beginner

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Chest

Forward Lunge

Beginner

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Standing Calf Raise

Beginner

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Calves

Bicep Curl

Beginner

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Pin loaded

Biceps

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Bent Over Row

Intermediate

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Lats, Traps

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Beginner

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Single Arm Half Kneel Row

Intermediate

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Cable

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KettleBell

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Glutes, Abs

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Intermediate

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Barbell

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Reverse V Squat

Intermediate

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Shoulder Shrug

Beginner

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45 Degree Leg Press

Intermediate

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Plate loaded

Quads, Glutes

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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

Hip Extension

Beginner

+

Pin loaded

Outer Hip

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

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Shrugs

Beginner

+

Dumbbell

Traps

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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

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

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

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

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

Seated Shoulder Press

Beginner

+

Smith

Shoulders

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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

Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

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

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

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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

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

Ab Crunch

Beginner

+

Pin loaded

Abs

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

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, ethan fitness - sydney, benefiit fitness - haymarket, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

Ab Twist

Beginner

+

Pin loaded

Obliques

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

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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

Push Up

Beginner

+

Bodyweight

Chest

Decline Bench Press

Intermediate

+

Barbell

Chest

Squat

Beginner

+

Bodyweight

Quads, Glutes

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

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Standing Calf Raise

Beginner

+

Bodyweight

Calves

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

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

Decline Sit Up

Intermediate

+

Bodyweight

Abs

Leg Press

Beginner

+

Pin loaded

Quads

Preacher Curls

Beginner

+

Plate loaded

Biceps

Standing Calf Raise

Beginner

+

Smith

Calves

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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

Bench Press

Beginner

+

Smith

Chest

Back Extension

Beginner

+

Pin loaded

Lower Back

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

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

Cable Tricep Extension

Beginner

+

Cable

Triceps

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

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

Incline Chest Press

Beginner

+

Plate 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

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

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

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Bench Press

Intermediate

+

Plate loaded

Chest

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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

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

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

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

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

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

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

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

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

Around the World

Beginner

+

KettleBell

Obliques, Abs

Lat Pullover

Intermediate

+

Pin loaded

Lats

Cable Chest Press

Beginner

+

Cable

Chest

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

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

Standing Calf Raise

Beginner

+

Pin loaded

Calves

Military Press

Intermediate

+

Barbell

Shoulders

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

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

Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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

Cable Bicep Curl

Beginner

+

Cable

Biceps

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

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

Glute Kickback

Beginner

+

Pin loaded

Glutes

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Leg Curl

Beginner

+

Pin loaded

Hamstrings

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

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

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Hip Extension

Beginner

+

Pin loaded

Outer Hip

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

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

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

Shrugs

Beginner

+

Dumbbell

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

Preacher Curls

Beginner

+

Plate loaded

Biceps

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

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

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

Lat Pullover

Intermediate

+

Pin loaded

Lats

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Pallof Press

Beginner

+

Cable

Abs, Obliques

Standing Calf Raise

Beginner

+

Smith

Calves

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Incline Bench Press

Beginner

+

Plate loaded

Chest

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Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

High Low Plank

Beginner

+

Bodyweight

Abs

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

Chest Fly

Beginner

+

Pin loaded

Chest

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Ab Twist

Beginner

+

Pin loaded

Obliques

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Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

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Ab Crunch

Beginner

+

Pin loaded

Abs

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Teapot

Beginner

+

KettleBell

Obliques

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High Row (Isolated)

Beginner

+

Plate loaded

Lats

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

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Seated Med Ball Rotations - Banded

Seated Med Ball Rotations - Banded

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Bicep Curl

Beginner

+

Leg Curl (Kneeling)

Beginner

+

Leg Curl (Lying)

Beginner

+

Incline Chest Press

Beginner

+

45 Degree Leg Press (Isolated)

Intermediate

+

Box Jump (Single Leg )

Intermediate

+

Lateral Raise (Seated)

Beginner

+

Hanging Leg Raise

Intermediate

+

Single Arm Tricep Extension

Beginner

+

Romanian Deadlift (RDL)

Intermediate

+

Bench Press

Intermediate

+

Front Pulldown (Isolated)

Beginner

+

Leg Curl (Kneeling)

Beginner

+

Hip Abductor (Standing)

Beginner

+

Inverted Bosu Single Leg Hold

Intermediate

+

Assisted Pull Up

Beginner

+

Pull Up

Intermediate

+

Goblet Curtsy Lunge

Beginner

+

Side Plank

Beginner

+

Shoulder Press

Beginner

+

Seated Row (Isolated)

Beginner

+

Leg Curl (Seated)

Beginner

+

Tricep Extension

Beginner

+

V-Squat