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Banded Chest Openers - Step Throughs

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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Open chest with band resistance; step through. Common Mistakes: Using too much resistance, poor coordination.

Banded Chest Openers - Step Throughs muscle groups

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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

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Leg Curl

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, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - darlinghurst, plus fitness - castle hill, lachie cubis - fitness

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Preacher Curls

Beginner

+

Plate loaded

Biceps

Incline Bench Press

Intermediate

+

Plate loaded

Chest

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

Bench Press

Beginner

+

Smith

Chest

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, ethan fitness - sydney, lachie cubis - fitness

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

Preacher Curls

Beginner

+

Plate loaded

Biceps

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

Staggered SA Push with Rotation

Intermediate

+

Cable

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

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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

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

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

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

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

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

Preacher Curl

Beginner

+

Pin loaded

Biceps

Lat Pullover

Intermediate

+

Dumbbell

Lats

Plank

Beginner

+

Bodyweight

Abs

Cable Tricep Extension

Beginner

+

Cable

Triceps

Split Squat

Beginner

+

Smith

Quads, Glutes

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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

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

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

Calf Extension

Beginner

+

Pin loaded

Calves

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

Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Forward Lunge

Beginner

+

Bodyweight

Quads

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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

Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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

Leg Extension

Beginner

+

Pin loaded

Quads

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

Beginner

+

Bodyweight

Quads, Glutes

Upright Row

Beginner

+

Cable

Shoulders, Traps

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

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

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

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

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

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

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

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

Push Up (Incline)

Beginner

+

Bodyweight

Chest

Cable Chest Press

Beginner

+

Cable

Chest

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

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

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

Squat

Beginner

+

Smith

Quads, Glutes

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Pallof Press

Beginner

+

Cable

Abs, Obliques

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Seated Shoulder Press

Beginner

+

Smith

Shoulders

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

Lat Pullover

Intermediate

+

Pin loaded

Lats

Chest Press

Beginner

+

Plate loaded

Chest

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

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

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

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

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

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

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

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

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

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

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Back Extension

Beginner

+

Pin loaded

Lower Back

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

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Pallof Press

Beginner

+

Cable

Abs, Obliques

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Lateral Raise

Beginner

+

Pin loaded

Shoulders

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

Decline Sit Up

Intermediate

+

Bodyweight

Abs

Split Squat

Beginner

+

KettleBell

Quads

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

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

Cable Chest Press

Beginner

+

Cable

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

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Standing Calf Raise

Beginner

+

Smith

Calves

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Lat Pullover

Intermediate

+

Dumbbell

Lats

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

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, 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, plus fitness - chatswood, lachie cubis - fitness

Calf Extension

Beginner

+

Pin loaded

Calves

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

Leg Raise

Intermediate

+

Bodyweight

Abs

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

Leg Press

Beginner

+

Pin loaded

Quads

3 point row

Intermediate

+

KettleBell

Lats, Traps

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

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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

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

Shoulder Press

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

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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

Around the World

Beginner

+

KettleBell

Obliques, Abs

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Glute Kickback

Beginner

+

Pin loaded

Glutes

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Shoulder Press

Beginner

+

Plate loaded

Shoulders

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Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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Banded Chest Openers - Step Throughs

Banded Chest Openers - Step Throughs

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_225._Banded_Chest_Openers_-_Step_Throughs.webp

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

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