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T-Spine Seated omni Directional - Banded Pulls

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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Engage core, pull in multiple directions with control. Common Mistakes: Using momentum, not engaging core.

T-Spine Seated omni Directional - Banded Pulls muscle groups

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Intermediate

+

Plate loaded

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Beginner

+

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Beginner

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Smith

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Chest Press

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Beginner

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Standing Calf Raise

Beginner

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Ab Crunch

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Intermediate

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Pin loaded

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Beginner

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Beginner

+

Bodyweight

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Beginner

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Dumbbell

Quads, Glutes

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Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Leg Raise

Intermediate

+

Bodyweight

Abs

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Chest Press

Beginner

+

Plate loaded

Chest

Front Raise

Beginner

+

Dumbbell

Shoulders

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Forward Lunge

Beginner

+

Bodyweight

Quads

Tricep Press

Beginner

+

Pin loaded

Triceps

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Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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Chest Press (Wide)

Beginner

+

Plate loaded

Chest

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Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Ab Twist

Beginner

+

Pin loaded

Obliques

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Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

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Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

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

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Around the World

Beginner

+

KettleBell

Obliques, Abs

Standing Calf Raise

Beginner

+

Smith

Calves

Back Extension

Beginner

+

Pin loaded

Lower Back

Lat Pull Down

Beginner

+

Pin loaded

Lats

Glute Kickback

Beginner

+

Pin loaded

Glutes

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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

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

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

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

Pistol Squat

Advanced

+

Bodyweight

Glutes, 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

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Forward Lunge

Beginner

+

Bodyweight

Quads

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Seated Cable Row

Beginner

+

Pin loaded

Lats

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

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

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

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

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

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Upright Row

Beginner

+

Cable

Shoulders, Traps

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

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

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

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

Neck Extension

Beginner

+

Plate loaded

Traps

benefiit fitness - haymarket, 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

Cable Tricep Extension

Beginner

+

Cable

Triceps

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

Bicep Curl

Beginner

+

Dumbbell

Biceps

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

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

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

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - darlinghurst, anytime fitness - haymarket, plus fitness - castle hill, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, lachie cubis - fitness

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Leg Extension

Beginner

+

Pin loaded

Quads

Ab Crunch

Intermediate

+

Plate loaded

Abs

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

Seated Cable Row

Beginner

+

Pin loaded

Lats

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

Lateral Raise

Beginner

+

Pin loaded

Shoulders

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

Halo

Beginner

+

KettleBell

Traps, Shoulders

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

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Lat Pullover

Intermediate

+

Dumbbell

Lats

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

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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

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

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

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

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Shoulder Shrug

Beginner

+

Plate loaded

Traps

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

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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

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

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Chest Press

Beginner

+

Pin loaded

Chest

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

Split Squat

Beginner

+

Smith

Quads, Glutes

High Low Plank

Beginner

+

Bodyweight

Abs

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

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

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

Squat

Beginner

+

Smith

Quads, Glutes

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Preacher Curls

Beginner

+

Plate loaded

Biceps

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

Cable Chest Press

Beginner

+

Cable

Chest

Incline Chest Press

Beginner

+

Plate 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

Step Up

Beginner

+

Bodyweight

Quads

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Cable Chest Fly

Beginner

+

Cable

Chest

Chest Fly

Beginner

+

Pin loaded

Chest

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

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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

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

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

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

Cable Crunch

Beginner

+

Cable

Abs

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Skull Crushers

Beginner

+

Dumbbell

Triceps

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

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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

Leg Raise

Intermediate

+

Bodyweight

Abs

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Cable Bicep Curl

Beginner

+

Cable

Biceps

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, 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

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Leg Extension

Beginner

+

Pin loaded

Quads

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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Incline Bench Press

Beginner

+

Plate loaded

Chest

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Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Leg Curl

Beginner

+

Pin loaded

Hamstrings

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Glute Kickback

Beginner

+

Pin loaded

Glutes

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Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Neck Extension

Beginner

+

Plate loaded

Traps

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Floor Press

Beginner

+

Dumbbell

Chest

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Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Bench Press

Beginner

+

Smith

Chest

Tricep Extension

Intermediate

+

Dumbbell

Triceps

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Split Squat

Beginner

+

KettleBell

Quads

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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Shoulder Shrug

Beginner

+

Plate loaded

Traps

Cable Glute Kickback

Beginner

+

Cable

Glutes

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Glute Kickback

Beginner

+

Pin loaded

Glutes

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Bicep Curl

Beginner

+

Plate loaded

Biceps

Tricep Press

Beginner

+

Pin loaded

Triceps

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Skull Crushers

Beginner

+

Dumbbell

Triceps

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Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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T-Spine Seated omni Directional - Banded Pulls

T-Spine Seated omni Directional - Banded Pulls

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/6AMWaeWy.webp

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Cable Chest Press

Beginner

+

Cable Chest Fly

Beginner

+

Romanian Deadlift (RDL)

Intermediate

+

Tricep Extension (Isolated)

Beginner

+

Lat Pull Down

Beginner

+

Bicep Curl

Beginner

+

Shoulder Press

Beginner

+

Pike Push Up

Intermediate

+

Hip Abductor (Standing)

Beginner

+

Leg Extension (Isolated)

Beginner

+

Tricep Extension (Isolated)

Beginner

+

Dynoball Golf Posture Wall Balls

Beginner

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Reverse Hyper

Intermediate

+

V Squat

Intermediate

+

Seated Lateral Raise

Beginner

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Incline Bench Press

Beginner

+

Incline Chest Press (Isolated)

Beginner

+

Leg Curl (Lying)

Beginner

+

Front Squat (Heel Raised)

Intermediate

+

Squat

Beginner

+

Bent Over Row

Intermediate

+

Inverted Bosu Decline Push Up

Intermediate

+

Goodmorning

Beginner

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Side Plank with Hip Abduction