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1/2 Jackknife

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Key Points:

Common Mistakes:

Exercise Notes:

Focus on controlled movements, engage core fully. Mistakes: Using momentum, not fully extending legs.

Similar Exercises

Step Up

Beginner

+

Bodyweight

Quads

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45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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Shrugs

Beginner

+

Dumbbell

Traps

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Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

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

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

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

Skull Crushers

Beginner

+

Dumbbell

Triceps

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

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

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Bench Press

Intermediate

+

Plate loaded

Chest

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Incline Chest Press

Beginner

+

Plate loaded

Chest

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Squat

Beginner

+

Bodyweight

Quads, Glutes

Bicep Curl

Beginner

+

Dumbbell

Biceps

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Chest Press

Beginner

+

Pin loaded

Chest

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Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

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

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

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Ab Crunch

Beginner

+

Pin loaded

Abs

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Hip Abductor

Beginner

+

Pin loaded

Outer Hip

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Hip Extension

Beginner

+

Pin loaded

Outer Hip

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Chest Press

Beginner

+

Pin loaded

Chest

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

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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Cable Tricep Extension

Beginner

+

Cable

Triceps

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

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Shoulder Shrug

Beginner

+

Plate loaded

Traps

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Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

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Halo

Beginner

+

KettleBell

Traps, Shoulders

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

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

Front Raise

Beginner

+

Dumbbell

Shoulders

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Seated Row

Beginner

+

Plate loaded

Lats, Traps

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

Floor Press

Beginner

+

Dumbbell

Chest

Incline Chest Press

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

Leg Extension

Beginner

+

Pin loaded

Quads

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

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

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

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

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

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

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 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

Seated Shoulder Press

Beginner

+

Smith

Shoulders

jono franze - sydney, father figure fitness - sydney, 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, anytime fitness - northbridge, 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, lachie cubis - fitness

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

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 Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

Bicep Curl

Beginner

+

Pin loaded

Biceps

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Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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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

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Chest Dips

Intermediate

+

Bodyweight

Chest

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Cable Lateral Raise

Beginner

+

Cable

Shoulders

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Plank

Beginner

+

Bodyweight

Abs

Calf Extension

Beginner

+

Pin loaded

Calves

Cable Crunch

Beginner

+

Cable

Abs

Bicep Curl

Beginner

+

Plate loaded

Biceps

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Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Leg Extension

Beginner

+

Pin loaded

Quads

Split Squat

Beginner

+

KettleBell

Quads

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

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

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

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

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

Standing Calf Raise

Beginner

+

Bodyweight

Calves

Bent Over Row

Intermediate

+

Smith

Traps, Lats

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

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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

Lat Pull Down

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

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

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Chest Press

Beginner

+

Pin loaded

Chest

High Low Plank

Beginner

+

Bodyweight

Abs

Split Squat

Beginner

+

KettleBell

Quads

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

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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

Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

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Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

Around the World

Beginner

+

KettleBell

Obliques, Abs

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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Step Up

Beginner

+

Bodyweight

Quads

Shoulder Press

Beginner

+

Pin loaded

Shoulders

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Cable Bicep Curl

Beginner

+

Cable

Biceps

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Leg Curl

Beginner

+

Pin loaded

Hamstrings

Skull Crushers

Beginner

+

Dumbbell

Triceps

Cable Chest Press

Beginner

+

Cable

Chest

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Cable Tricep Extension

Beginner

+

Cable

Triceps

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Push Up (Incline)

Beginner

+

Bodyweight

Chest

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Incline Bench Press

Intermediate

+

Plate loaded

Chest

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Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

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 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

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

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

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

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Front Raise

Beginner

+

Dumbbell

Shoulders

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Bent Over Row

Intermediate

+

Smith

Traps, Lats

Ab Crunch

Intermediate

+

Plate loaded

Abs

Hip Abductor

Beginner

+

Pin loaded

Outer Hip

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Upright Row

Beginner

+

Cable

Shoulders, Traps

Cable Crunch

Beginner

+

Cable

Abs

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

Preacher Curls

Beginner

+

Plate loaded

Biceps

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Preacher Curl

Beginner

+

Pin loaded

Biceps

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

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

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Bicep Curl

Beginner

+

Plate loaded

Biceps

Bench Press

Beginner

+

Smith

Chest

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Incline Chest Press

Beginner

+

Plate loaded

Chest

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

Bicep Curl

Beginner

+

Pin loaded

Biceps

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Standing Calf Raise

Beginner

+

Bodyweight

Calves

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

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

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

Leg Extension

Beginner

+

Pin loaded

Quads

Lat Pullover

Intermediate

+

Dumbbell

Lats

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

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 Sit Up

Intermediate

+

Bodyweight

Abs

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

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

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

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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

Leg 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

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

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Chest Dips

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

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

High Row (Isolated)

Beginner

+

Plate loaded

Lats

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

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

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

Leg Curl

Beginner

+

Pin loaded

Hamstrings

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

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

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

Cable Bicep Curl

Beginner

+

Cable

Biceps

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

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Bench Press

Intermediate

+

Plate loaded

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

Incline Chest Press

Beginner

+

Plate loaded

Chest

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

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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

Shrugs

Beginner

+

Cable

Traps

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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

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

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

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Bicep Curl

Beginner

+

Pin loaded

Biceps

Chest Press

Beginner

+

Pin loaded

Chest

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Split Squat

Beginner

+

Smith

Quads, Glutes

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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

Floor Press

Beginner

+

Dumbbell

Chest

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

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Teapot

Beginner

+

KettleBell

Obliques

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

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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

Overhead Press

Beginner

+

KettleBell

Shoulders

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

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

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

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Glute Kickback

Beginner

+

Pin loaded

Glutes

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

Incline Bench Press

Intermediate

+

Plate loaded

Chest

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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

Halo

Beginner

+

KettleBell

Traps, Shoulders

3 point row

Intermediate

+

KettleBell

Lats, Traps

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Chest Fly

Beginner

+

Pin loaded

Chest

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Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Connected Equipment

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1/2 Jackknife

1/2 Jackknife

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Step Up

Beginner

+

45 Degree Leg Press (Isolated)

Intermediate

+

Shrugs

Beginner

+

Pallof Press Hold

Beginner

+

Overhead Tricep Extension

Beginner

+

Box Jump (90 Degree Single Leg)

Intermediate

+

Oblique Crunch

Intermediate

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Skull Crushers

Beginner

+

Box Jump (Single Leg )

Intermediate

+

Kneeling Push Up

Beginner

+

Shoulder Press (Standing)

Intermediate

+

Curtsy Lunge

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+

Hack Squat (45 Degree)

Intermediate

+

High Row (Isolated)

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+

Inverted Bosu Single Leg Sprinter

Intermediate

+

Romanian Deadlift (RDL)

Intermediate

+

Leg Curl (Kneeling)

Beginner

+

Ab Crunch (Lying)

Beginner

+

Belt Squat

Intermediate

+

Bench Press

Intermediate

+

Hanging Knee Twist

Intermediate

+

Seated Row (Chest Supported)

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+

Box Jump (90 Degree)

Intermediate

+

Incline Chest Press