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sets

Duration required

reps

Focus Area required

s rest

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TRX Facing Rotations

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_266._TRX_Facing_Rotations.webp

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Rotate facing TRX straps; engage core. Common Mistakes: Poor coordination, not engaging core.

Similar Exercises

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Chest Press

Beginner

+

Pin loaded

Chest

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Standing Calf Raise

Beginner

+

Bodyweight

Calves

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Leg Raise

Intermediate

+

Bodyweight

Abs

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Push Up (Incline)

Beginner

+

Bodyweight

Chest

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

High Low Plank

Beginner

+

Bodyweight

Abs

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

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Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Lat Pullover

Intermediate

+

Dumbbell

Lats

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Step Up

Beginner

+

Bodyweight

Quads

Cable Glute Kickback

Beginner

+

Cable

Glutes

Cable Tricep Extension

Beginner

+

Cable

Triceps

Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Front Raise

Beginner

+

Dumbbell

Shoulders

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Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Split Squat

Beginner

+

Smith

Quads, Glutes

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Push Up

Beginner

+

Bodyweight

Chest

Tricep Press

Beginner

+

Pin loaded

Triceps

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Leg Extension

Beginner

+

Pin loaded

Quads

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Neck Extension

Beginner

+

Plate loaded

Traps

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Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Hip Abductor

Beginner

+

Pin loaded

Outer Hip

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Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

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

Incline Bench Press

Intermediate

+

Plate loaded

Chest

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Bicep Curl

Beginner

+

Plate loaded

Biceps

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Chest Fly

Beginner

+

Pin loaded

Chest

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

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Skull Crushers

Beginner

+

Dumbbell

Triceps

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Leg Press

Beginner

+

Pin loaded

Quads

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Around the World

Beginner

+

KettleBell

Obliques, Abs

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Cable Chest Fly

Beginner

+

Cable

Chest

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Ab Twist

Beginner

+

Pin loaded

Obliques

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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

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

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Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Shrugs

Beginner

+

Cable

Traps

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Leg Extension

Beginner

+

Pin loaded

Quads

Ab Crunch

Intermediate

+

Plate loaded

Abs

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Cable Tricep Extension

Beginner

+

Cable

Triceps

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Bench Press

Beginner

+

Smith

Chest

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Standing Calf Raise

Beginner

+

Smith

Calves

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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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, plus fitness - gordon, sam druce - fitness, lachie cubis - fitness

Pallof Press

Beginner

+

Cable

Abs, Obliques

Teapot

Beginner

+

KettleBell

Obliques

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Glute Kickback

Beginner

+

Pin loaded

Glutes

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Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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Preacher Curl

Beginner

+

Pin loaded

Biceps

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Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Plank

Beginner

+

Bodyweight

Abs

Leg Curl

Beginner

+

Pin loaded

Hamstrings

Chest Fly

Beginner

+

Pin loaded

Chest

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Leg Press

Beginner

+

Pin loaded

Quads

Squat

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

Preacher Curls

Beginner

+

Plate loaded

Biceps

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

Halo

Beginner

+

KettleBell

Traps, Shoulders

Bench Press

Beginner

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, plus fitness - gordon, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Preacher Curls

Beginner

+

Plate loaded

Biceps

Squat

Beginner

+

Smith

Quads, Glutes

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

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

Cable Glute Kickback

Beginner

+

Cable

Glutes

Squat

Beginner

+

Bodyweight

Quads, Glutes

Cable Chest Fly

Beginner

+

Cable

Chest

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

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

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Cable Lateral Raise

Beginner

+

Cable

Shoulders

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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

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

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

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

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

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

Sissy Squat

Beginner

+

Bodyweight

Quads

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Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

3 point row

Intermediate

+

KettleBell

Lats, Traps

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Lat Pullover

Intermediate

+

Pin loaded

Lats

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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

Glute Kickback

Beginner

+

Pin loaded

Glutes

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

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

Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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

Shrugs

Beginner

+

Cable

Traps

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Seated Cable Row

Beginner

+

Pin loaded

Lats

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

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, uts - activatefit gym, anytime fitness - haymarket, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Halo

Beginner

+

KettleBell

Traps, Shoulders

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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

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

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

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Standing Calf Raise

Beginner

+

Pin loaded

Calves

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - chatswood, plus fitness - balgowlah, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, sam druce - fitness, lachie cubis - fitness

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Cable Chest Press

Beginner

+

Cable

Chest

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

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Standing Calf Raise

Beginner

+

Smith

Calves

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

Chest Press (Wide)

Beginner

+

Plate loaded

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

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

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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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

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

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

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

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

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Chest Press

Beginner

+

Plate loaded

Chest

Leg Press

Beginner

+

Pin loaded

Quads

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, uts - activatefit gym, 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, plus fitness - balgowlah, 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

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

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

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Squat Machine

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

Bench Press

Intermediate

+

Plate loaded

Chest

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Lat Pull Down

Beginner

+

Pin loaded

Lats

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

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

Pallof Press

Beginner

+

Cable

Abs, Obliques

Calf Extension

Beginner

+

Pin loaded

Calves

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

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

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

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

Leg Raise

Intermediate

+

Bodyweight

Abs

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

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

Chest Press

Beginner

+

Pin loaded

Chest

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

Incline Bench Press

Intermediate

+

Plate loaded

Chest

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

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

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Split Squat

Beginner

+

KettleBell

Quads

Bicep Curl

Beginner

+

Plate loaded

Biceps

Standing Calf Raise

Beginner

+

Bodyweight

Calves

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Back Extension

Beginner

+

Pin loaded

Lower Back

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

Tricep Extension

Beginner

+

Pin loaded

Triceps

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

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

Leg Curl (Lying)

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

Cable Chest Fly

Beginner

+

Cable

Chest

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Cable Lateral Raise

Beginner

+

Cable

Shoulders

Seated Shoulder Press

Beginner

+

Smith

Shoulders

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

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

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

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

Tricep Extension

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, , plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, plus fitness - cremorne, anytime fitness - bexley, sam druce - fitness, plus fitness - gordon, lachie cubis - fitness

Sissy Squat

Beginner

+

Bodyweight

Quads

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

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

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

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

Shrugs

Beginner

+

Cable

Traps

Ab Crunch

Intermediate

+

Plate loaded

Abs

Upright Row

Beginner

+

Cable

Shoulders, Traps

Leg Extension

Beginner

+

Pin loaded

Quads

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Tricep Extension

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

Standing Calf Raise

Beginner

+

Bodyweight

Calves

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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Seated Cable Row

Beginner

+

Pin loaded

Lats

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Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Military Press

Intermediate

+

Barbell

Shoulders

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Calf Extension

Beginner

+

Pin loaded

Calves

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Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

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45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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Split Squat

Beginner

+

KettleBell

Quads

Ab Twist

Beginner

+

Pin loaded

Obliques

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Cable Tricep Extension

Beginner

+

Cable

Triceps

Cable Tricep Extension

Beginner

+

Cable

Triceps

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Calf Extension

Beginner

+

Pin loaded

Calves

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Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Skull Crushers

Beginner

+

Dumbbell

Triceps

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Bench Press

Intermediate

+

Plate loaded

Chest

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TRX Facing Rotations

TRX Facing Rotations

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Shoulder Press (Standing)

Intermediate

+

Chest Press

Beginner

+

Standing Calf Raise

Beginner

+

Leg Raise

Intermediate

+

Leg Curl (Kneeling)

Beginner

+

Lateral Lunge

Beginner

+

Staggered SA Push with Rotation

Intermediate

+

Deadlift

Intermediate

+

Romanian Deadlift (RDL)

Intermediate

+

Push Up (Incline)

Beginner

+

Squat Machine

Intermediate

+

Bulgarian Split Squat

Beginner

+

High Low Plank

Beginner

+

Chest Press (Wide)

Beginner

+

Incline Chest Fly

Intermediate

+

Clean and Press

Intermediate

+

Lat Pullover

Intermediate

+

Step Up

Beginner

+

Cable Glute Kickback

Beginner

+

Cable Tricep Extension

Beginner

+

Nordic Curl (Assisted)

Beginner

+

Box Jump

Beginner

+

Bulgarian Split Squat

Intermediate

+

Donkey Calf Raise