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Walking Directional Lunges + Rotation

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Key Points:

Common Mistakes:

Exercise Notes:

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

Walking Directional Lunges + Rotation muscle groups

Similar Exercises

Sissy Squat

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Chest Press

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Decline Bench Press

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Seated Row

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Lateral Lunge Med Ball Raise

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Inverted Bosu Single Leg Sprinter

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Romanian Deadlift (RDL)

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Squat Machine

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Box Jump

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Inverted Bosu Decline Push Up

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Rack Pull

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Bulgarian Split Squat

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Hip Thrust

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Barbell

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Reverse Lunge

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Barbell

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Tricep Extension

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Shoulder Press

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Standing Leg Drive

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Inverted Bosu Push Up

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Bodyweight

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Lateral Lunge

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Incline Chest Press

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Sumo Squat

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Nordic Curl

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Bodyweight

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Lateral Raise

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Farmers Carry Treadmill

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Back Extension

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45 Degree Leg Press

Intermediate

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Incline Chest Press (Isolated)

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Swissball Back Extension T and Y

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Curtsy Lunge

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Bulgarian Split Squat

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Leg Curl (Seated)

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Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

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Incline Lever Row

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Lateral Raise (Seated)

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Squat

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+

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Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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Standing Calf Raise

Beginner

+

Bodyweight

Calves

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Floor Press

Beginner

+

Dumbbell

Chest

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Overhead Press

Beginner

+

KettleBell

Shoulders

High Low Plank

Beginner

+

Bodyweight

Abs

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Lat Pull Down

Beginner

+

Plate loaded

Lats

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Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

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Back Squat

Intermediate

+

Barbell

Quads, Glutes

Leg Press

Beginner

+

Pin loaded

Quads

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Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Leg Curl

Beginner

+

Pin loaded

Hamstrings

Push Up (Incline)

Beginner

+

Bodyweight

Chest

Pallof Press

Beginner

+

Cable

Abs, Obliques

Bicep Curl

Beginner

+

Plate loaded

Biceps

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Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Tricep Press

Beginner

+

Pin loaded

Triceps

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Squat

Beginner

+

Smith

Quads, Glutes

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Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Cable Chest Fly

Beginner

+

Cable

Chest

Chest Fly

Beginner

+

Pin loaded

Chest

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Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Tricep Extension

Intermediate

+

Dumbbell

Triceps

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Upright Row

Beginner

+

Cable

Shoulders, Traps

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Bench Press

Beginner

+

Smith

Chest

Shoulder Press

Beginner

+

Plate loaded

Shoulders

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Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

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Standing Calf Raise

Beginner

+

Pin loaded

Calves

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Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

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

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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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 Shoulder Press

Beginner

+

Smith

Shoulders

High Low Plank

Beginner

+

Bodyweight

Abs

Ab Crunch

Intermediate

+

Plate loaded

Abs

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Teapot

Beginner

+

KettleBell

Obliques

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Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Ab Crunch

Beginner

+

Pin loaded

Abs

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Calf Extension

Beginner

+

Pin loaded

Calves

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

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Military Press

Intermediate

+

Barbell

Shoulders

Upright Row

Beginner

+

Cable

Shoulders, Traps

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

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

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Standing Calf Raise

Beginner

+

Smith

Calves

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Back Extension

Beginner

+

Pin loaded

Lower Back

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Squat

Beginner

+

Smith

Quads, Glutes

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

Bench Press

Intermediate

+

Plate loaded

Chest

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Leg Curl

Beginner

+

Pin loaded

Hamstrings

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

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Chest Press

Beginner

+

Pin loaded

Chest

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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

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

Ab Crunch

Beginner

+

Pin loaded

Abs

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Lat Pull Down

Beginner

+

Pin loaded

Lats

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

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

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Standing Calf Raise

Beginner

+

Pin loaded

Calves

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

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

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Leg Extension

Beginner

+

Pin loaded

Quads

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Cable Crunch

Beginner

+

Cable

Abs

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Cable Bicep Curl

Beginner

+

Cable

Biceps

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, 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

Bicep Curl

Beginner

+

Pin loaded

Biceps

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

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, lachie cubis - fitness

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

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

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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

Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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

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

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

Plank

Beginner

+

Bodyweight

Abs

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

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

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

Cable Chest Press

Beginner

+

Cable

Chest

Preacher Curl

Beginner

+

Pin loaded

Biceps

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

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

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

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

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

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

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

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

Leg Raise

Intermediate

+

Bodyweight

Abs

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Goblet Wedge Squat

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, lachie cubis - fitness

Hip Thrust (Glute Drive Machine)

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 - cremorne, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - willoughby, plus fitness - balgowlah, lachie cubis - fitness

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

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 (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

Chest Press

Beginner

+

Pin loaded

Chest

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

Front Raise

Beginner

+

Dumbbell

Shoulders

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

Sissy Squat

Beginner

+

Bodyweight

Quads

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Bench Press

Beginner

+

Smith

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

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

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Calf Extension

Beginner

+

Pin loaded

Calves

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

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

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

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

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

Lat Pullover

Intermediate

+

Pin loaded

Lats

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

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

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Pallof Press

Beginner

+

Cable

Abs, Obliques

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

Bench Press

Intermediate

+

Plate loaded

Chest

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

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

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

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Ab Crunch

Beginner

+

Pin loaded

Abs

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

Upright Row

Beginner

+

Cable

Shoulders, Traps

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

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

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

Overhead Press

Beginner

+

KettleBell

Shoulders

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Neck Extension

Beginner

+

Plate loaded

Traps

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Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Chest Press

Beginner

+

Pin loaded

Chest

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Shoulder Press

Beginner

+

Dumbbell

Shoulders

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Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Lat Pullover

Intermediate

+

Pin loaded

Lats

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Preacher Curls

Beginner

+

Plate loaded

Biceps

Standing Calf Raise

Beginner

+

Smith

Calves

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Ab Crunch

Beginner

+

Pin loaded

Abs

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Bent Over Row

Intermediate

+

Smith

Traps, Lats

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Back Extension

Beginner

+

Pin loaded

Lower Back

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Walking Directional Lunges + Rotation

Walking Directional Lunges + Rotation

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Sissy Squat

Beginner

+

Leg Press

Beginner

+

Chest Press

Beginner

+

Decline Bench Press

Intermediate

+

Incline Bench Press

Beginner

+

Kneeling Push Up

Beginner

+

Seated Row

Beginner

+

Lateral Lunge Med Ball Raise

Beginner

+

Bicep Curl

Beginner

+

Front Squat

Intermediate

+

Seated Lateral Raise

Beginner

+

Hanging Knee Twist

Intermediate

+

Inverted Bosu Single Leg Sprinter

Intermediate

+

Hack Squat (45 Degree)

Intermediate

+

Romanian Deadlift (RDL)

Intermediate

+

Squat Machine

Intermediate

+

Box Jump

Beginner

+

Inverted Bosu Decline Push Up

Intermediate

+

Rack Pull

Intermediate

+

Bulgarian Split Squat

Beginner

+

Hip Thrust

Intermediate

+

Reverse Lunge

Intermediate

+

Tricep Extension

Beginner

+

Shoulder Press