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Anti-Rotation Hip Twists

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_258._Anti-Rotation_Hip_Twists.webp

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Twist hips while resisting rotation. Common Mistakes: Using too much resistance, poor control.

Similar Exercises

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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Goblet Reverse Lunge

Beginner

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Dumbbell

Glutes, Quads

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Goblet Wedge Squat

Beginner

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Dumbbell

Quads, Glutes

High Row (Isolated)

Beginner

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Pin loaded

Lats, Traps

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Chest Press

Beginner

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Plate loaded

Chest

Seated Row

Intermediate

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Pin loaded

Lats, Traps

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Handstand Wall Hold

Intermediate

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Bodyweight

Shoulders, Traps, Abs

Leg Curl (Standing)

Beginner

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Pin loaded

Hamstrings

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Hanging Knee Raise

Beginner

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Bodyweight

Abs

Chest Press (Wide)

Beginner

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Plate loaded

Chest

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Neck Extension

Beginner

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Plate loaded

Traps

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Leg Extension

Beginner

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Pin loaded

Quads

Reverse Ab Crunch

Intermediate

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Bodyweight

Abs

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Bicep Curl (Isolated)

Beginner

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Pin loaded

Biceps

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Forward Dumbbell Lunge

Beginner

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Dumbbell

Quads

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Teapot

Beginner

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KettleBell

Obliques

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Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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Decline Bench Press

Intermediate

+

Barbell

Chest

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Incline Bench Press

Intermediate

+

Plate loaded

Chest

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Leg Curl

Beginner

+

Pin loaded

Hamstrings

Cable Tricep Extension

Beginner

+

Cable

Triceps

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Split Squat

Beginner

+

KettleBell

Quads

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

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Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Back Extension

Beginner

+

Pin loaded

Lower Back

Bench Press

Intermediate

+

Plate loaded

Chest

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Leg Press

Beginner

+

Pin loaded

Quads

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Push Up (Incline)

Beginner

+

Bodyweight

Chest

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Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

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High Low Plank

Beginner

+

Bodyweight

Abs

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Bench Press

Beginner

+

Plate loaded

Chest

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Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Push Up

Beginner

+

Bodyweight

Chest

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Leg Extension

Beginner

+

Pin loaded

Quads

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Back Squat

Intermediate

+

Barbell

Quads, Glutes

Cable Chest Press

Beginner

+

Cable

Chest

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Standing Calf Raise

Beginner

+

Pin loaded

Calves

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Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Step Up

Beginner

+

Bodyweight

Quads

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Split Squat

Beginner

+

Smith

Quads, Glutes

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Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

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Halo

Beginner

+

KettleBell

Traps, Shoulders

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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High Row (Isolated)

Beginner

+

Plate loaded

Lats

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Upright Row

Beginner

+

Cable

Shoulders, Traps

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Incline Chest Press

Beginner

+

Plate loaded

Chest

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Chest Fly

Beginner

+

Pin loaded

Chest

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Forward Lunge

Beginner

+

Bodyweight

Quads

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Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Floor Press

Beginner

+

Dumbbell

Chest

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Cable Chest Fly

Beginner

+

Cable

Chest

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Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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Cable Lateral Raise

Beginner

+

Cable

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, 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

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

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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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

Leg Raise

Intermediate

+

Bodyweight

Abs

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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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

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

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

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Cable Tricep Extension

Beginner

+

Cable

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, 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, ethan fitness - sydney, lachie cubis - fitness

Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Ab Crunch

Beginner

+

Pin loaded

Abs

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

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

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

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

Chest Press

Beginner

+

Pin loaded

Chest

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Preacher Curls

Beginner

+

Plate loaded

Biceps

Cable Chest Fly

Beginner

+

Cable

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, 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

Beginner

+

Pin loaded

Hamstrings

Teapot

Beginner

+

KettleBell

Obliques

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Bicep Curl

Beginner

+

Plate loaded

Biceps

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

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

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

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

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

Lat Pullover

Intermediate

+

Dumbbell

Lats

Standing Calf Raise

Beginner

+

Bodyweight

Calves

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, 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, ethan fitness - sydney, benefiit fitness - haymarket, lachie cubis - fitness

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

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

Bench Press

Intermediate

+

Plate loaded

Chest

Shoulder Press

Beginner

+

Dumbbell

Shoulders

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

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

Cable Glute Kickback

Beginner

+

Cable

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, 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

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

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

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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

Beginner

+

Pin loaded

Inner Thigh

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

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

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Bicep Curl

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, plus fitness - cremorne, 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

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Lateral Raise

Beginner

+

Pin loaded

Shoulders

Cable Lateral Raise

Beginner

+

Cable

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, 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

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

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

Standing Calf Raise

Beginner

+

Pin loaded

Calves

Reverse Lunge

Intermediate

+

Barbell

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

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

Push Up

Beginner

+

Bodyweight

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, 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, ethan fitness - sydney, lachie cubis - fitness

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Ab Crunch

Intermediate

+

Plate loaded

Abs

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Leg Extension

Beginner

+

Pin loaded

Quads

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

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

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Shrugs

Beginner

+

Cable

Traps

Incline Bench Press

Intermediate

+

Plate loaded

Chest

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Lat Pull Down

Beginner

+

Pin loaded

Lats

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

Incline Chest Press

Beginner

+

Plate loaded

Chest

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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

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

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Chest Press (Wide)

Beginner

+

Plate loaded

Chest

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Bench Press

Beginner

+

Plate loaded

Chest

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, 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

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, benefiit fitness - haymarket, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, sam druce - fitness, lachie cubis - fitness

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

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

Cable Chest Press

Beginner

+

Cable

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, 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, ethan fitness - sydney, lachie cubis - fitness

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

Bench Press

Beginner

+

Smith

Chest

Incline Cross-Over Push Up

Beginner

+

Bodyweight

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

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

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

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Skull Crushers

Beginner

+

Dumbbell

Triceps

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

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

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

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

Upright Row

Beginner

+

Cable

Shoulders, Traps

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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

Forward Lunge

Beginner

+

Bodyweight

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, 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, ethan fitness - sydney, lachie cubis - fitness

Incline Chest Press

Beginner

+

Plate loaded

Chest

Shrugs

Beginner

+

Dumbbell

Traps

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Standing Calf Raise

Beginner

+

Bodyweight

Calves

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Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Chest Press

Beginner

+

Pin loaded

Chest

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Ab Crunch

Beginner

+

Pin loaded

Abs

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Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Leg Extension

Beginner

+

Pin loaded

Quads

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Around the World

Beginner

+

KettleBell

Obliques, Abs

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Preacher Curl

Beginner

+

Pin loaded

Biceps

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Calf Extension

Beginner

+

Pin loaded

Calves

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Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

Cable Glute Kickback

Beginner

+

Cable

Glutes

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Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

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Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Back Squat

Intermediate

+

Barbell

Quads, Glutes

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Lat Pull Down

Beginner

+

Pin loaded

Lats

Cable Chest Fly

Beginner

+

Cable

Chest

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Split Squat

Beginner

+

Bodyweight

Quads, Glutes

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Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Ab Crunch

Beginner

+

Pin loaded

Abs

Chest Press

Intermediate

+

Plate loaded

Chest

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Anti-Rotation Hip Twists

Anti-Rotation Hip Twists

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Shoulder Press (Isolated)

Beginner

+

Goblet Reverse Lunge

Beginner

+

Goblet Wedge Squat

Beginner

+

High Row (Isolated)

Beginner

+

Chest Press

Beginner

+

Seated Row

Intermediate

+

Handstand Wall Hold

Intermediate

+

Leg Curl (Standing)

Beginner

+

Hanging Knee Raise

Beginner

+

Chest Press (Wide)

Beginner

+

Neck Extension

Beginner

+

Leg Extension

Beginner

+

Reverse Ab Crunch

Intermediate

+

Bicep Curl (Isolated)

Beginner

+

Forward Dumbbell Lunge

Beginner

+

Teapot

Beginner

+

Decline Chest Press (Isolated )

Beginner

+

45 Degree Leg Press (Isolated)

Intermediate

+

Decline Bench Press

Intermediate

+

Push Up (Decline)

Intermediate

+

Hip Thrust

Intermediate

+

Leg Curl (Kneeling)

Beginner

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Farmers Carry Treadmill

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Lateral Lunge