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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Engage shoulders, move arms smoothly. Common Mistakes: Overstretching, not engaging shoulders.

Similar Exercises

Lat Pullover

Intermediate

+

Pin loaded

Lats

Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Calf Extension

Beginner

+

Pin loaded

Calves

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

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Plank

Beginner

+

Bodyweight

Abs

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Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

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Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Lat Pull Down

Beginner

+

Pin loaded

Lats

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Chest Dips

Intermediate

+

Bodyweight

Chest

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Seated Cable Row

Beginner

+

Pin loaded

Lats

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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

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

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Bulgarian Split Squat

Beginner

+

Bodyweight

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

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Back Extension

Beginner

+

Pin loaded

Lower Back

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Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Ab Twist

Beginner

+

Pin loaded

Obliques

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Bent Over Row

Intermediate

+

Smith

Traps, Lats

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

3 point row

Intermediate

+

KettleBell

Lats, Traps

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

Split Squat

Beginner

+

Smith

Quads, Glutes

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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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

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Skull Crushers

Beginner

+

Dumbbell

Triceps

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Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Neck Extension

Beginner

+

Plate loaded

Traps

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Preacher Curls

Beginner

+

Plate loaded

Biceps

Leg Raise

Intermediate

+

Bodyweight

Abs

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Cable Glute Kickback

Beginner

+

Cable

Glutes

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Leg Press

Beginner

+

Pin loaded

Quads

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Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Cable Tricep Extension

Beginner

+

Cable

Triceps

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Step Up

Beginner

+

Bodyweight

Quads

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

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

Cable Chest Fly

Beginner

+

Cable

Chest

Squat

Beginner

+

Smith

Quads, Glutes

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

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Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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Hip Extension

Beginner

+

Pin loaded

Outer Hip

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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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

High Row (Isolated)

Beginner

+

Plate loaded

Lats

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Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

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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

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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

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

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

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

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

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

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

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

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

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

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

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

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

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

Forward Lunge

Beginner

+

Bodyweight

Quads

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

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

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

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Leg Press

Beginner

+

Pin loaded

Quads

Cable Bicep Curl

Beginner

+

Cable

Biceps

Leg Curl

Beginner

+

Pin loaded

Hamstrings

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Ab Crunch

Intermediate

+

Plate loaded

Abs

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Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

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

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

Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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

Shrugs

Beginner

+

Cable

Traps

Leg Extension

Beginner

+

Pin loaded

Quads

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

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

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Sissy Squat

Beginner

+

Bodyweight

Quads

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, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - castle hill, 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

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Ab Crunch

Beginner

+

Pin loaded

Abs

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Cable Crunch

Beginner

+

Cable

Abs

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Standing Calf Raise

Beginner

+

Smith

Calves

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

Ab Crunch

Beginner

+

Pin loaded

Abs

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

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

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

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

Tricep Extension

Beginner

+

Pin loaded

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

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Forward Lunge

Beginner

+

Bodyweight

Quads

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

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

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

Cable Lateral Raise

Beginner

+

Cable

Shoulders

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

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Leg Extension

Beginner

+

Pin loaded

Quads

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

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

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

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

Plank

Beginner

+

Bodyweight

Abs

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

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Chest Press

Beginner

+

Plate loaded

Chest

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Halo

Beginner

+

KettleBell

Traps, Shoulders

Lateral Raise

Beginner

+

Pin loaded

Shoulders

Split Squat

Beginner

+

Smith

Quads, Glutes

Tricep Extension

Intermediate

+

Dumbbell

Triceps

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

Lat Pull Down

Beginner

+

Plate loaded

Lats

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 - balgowlah, plus fitness - darlinghurst, plus fitness - castle hill, anytime fitness - kingsford, anytime fitness - willoughby, sam druce - 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, ethan fitness - sydney, lachie cubis - fitness

Squat

Beginner

+

Bodyweight

Quads, Glutes

Glute Bridge

Beginner

+

Bodyweight

Glutes, 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

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

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

Cable Tricep Extension

Beginner

+

Cable

Triceps

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

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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

Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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

Shoulder Press

Beginner

+

Plate loaded

Shoulders

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

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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

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

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

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

Decline Bench Press

Intermediate

+

Barbell

Chest

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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

Incline Chest Press

Beginner

+

Plate loaded

Chest

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Hip Abductor

Beginner

+

Pin loaded

Outer Hip

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

Reverse Lunge

Intermediate

+

Barbell

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

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

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

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

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

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

Chest Press

Beginner

+

Pin loaded

Chest

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, 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

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

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Decline Bench Press

Intermediate

+

Barbell

Chest

Shoulder Press

Beginner

+

Dumbbell

Shoulders

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Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Cable Chest Press

Beginner

+

Cable

Chest

Bench Press

Intermediate

+

Plate loaded

Chest

Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

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Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Floor Press

Beginner

+

Dumbbell

Chest

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Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Cable Crunch

Beginner

+

Cable

Abs

Skull Crushers

Beginner

+

Dumbbell

Triceps

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Hip Abductor

Beginner

+

Pin loaded

Outer Hip

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

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Lat Pullover

Intermediate

+

Pin loaded

Lats

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

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Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Military Press

Intermediate

+

Barbell

Shoulders

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

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Cable Tricep Extension

Beginner

+

Cable

Triceps

Lat Pull Down

Beginner

+

Pin loaded

Lats

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Sissy Squat

Beginner

+

Bodyweight

Quads

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Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

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High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Calf Extension

Beginner

+

Pin loaded

Calves

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Teapot

Beginner

+

KettleBell

Obliques

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

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Ab Crunch

Beginner

+

Pin loaded

Abs

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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A-Frame Openers

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Lat Pullover

Intermediate

+

Ab Crunch (Lying)

Beginner

+

Leg Extension (Isolated)

Beginner

+

Inverted Bosu Single Leg Squat

Intermediate

+

Bulgarian Split Squat

Intermediate

+

Box Jump (Single Leg )

Intermediate

+

Back Squat

Intermediate

+

Calf Extension

Beginner

+

Seated Row

Beginner

+

Bent Over Row

Intermediate

+

Plank

Beginner

+

Assisted Pull Up

Beginner

+

Hip Abductor (Standing)

Beginner

+

45 Degree Leg Press

Intermediate

+

Incline Cross-Over Push Up

Beginner

+

Deadlift

Intermediate

+

Front Squat (Heel Raised)

Intermediate

+

Pistol Squat

Advanced

+

Glute Kickback

Beginner

+

Lat Pull Down

Beginner

+

Chest Dips

Intermediate

+

Incline Lever Row

Intermediate

+

Goblet Squat

Beginner

+

Inverted Bosu Single Leg Sprinter