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Banded Rotations Resisted Against Frame

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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Rotate against band resistance. Common Mistakes: Using too much resistance, poor posture.

Banded Rotations Resisted Against Frame muscle groups

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Seated Row

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+

Plate loaded

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Cable Chest Fly

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+

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Incline Chest Press (Isolated)

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V-Squat

Intermediate

+

Pin loaded

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Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

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Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Bench Press

Intermediate

+

Plate loaded

Chest

Leg Curl (Kneeling)

Beginner

+

Plate loaded

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Ab Twist

Beginner

+

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Obliques

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High Row (Isolated)

Beginner

+

Plate loaded

Lats

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Sissy Squat

Beginner

+

Bodyweight

Quads

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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Bench Press

Beginner

+

Plate loaded

Chest

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Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Sumo Squat

Beginner

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KettleBell

Quads, Glutes

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Overhead Tricep Extension

Intermediate

+

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Triceps

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

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Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Floor Press

Beginner

+

Dumbbell

Chest

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Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Pallof Press

Beginner

+

Cable

Abs, Obliques

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Bicep Curl

Beginner

+

Plate loaded

Biceps

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Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

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Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Hip Abductor

Beginner

+

Pin loaded

Outer Hip

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Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Incline Bench Press

Beginner

+

Plate loaded

Chest

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Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Split Squat

Beginner

+

Smith

Quads, Glutes

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Standing Calf Raise

Beginner

+

Pin loaded

Calves

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Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Skull Crushers

Beginner

+

Dumbbell

Triceps

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Chest Press

Beginner

+

Pin loaded

Chest

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Tricep Extension

Beginner

+

Pin loaded

Triceps

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Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Leg Extension

Beginner

+

Pin loaded

Quads

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Shrugs

Beginner

+

Dumbbell

Traps

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Chest Dips

Intermediate

+

Bodyweight

Chest

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Preacher Curls

Beginner

+

Plate loaded

Biceps

Bench Press

Beginner

+

Plate loaded

Chest

Split Squat

Beginner

+

KettleBell

Quads

Pallof Press

Beginner

+

Cable

Abs, Obliques

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

High Low Plank

Beginner

+

Bodyweight

Abs

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Neck Extension

Beginner

+

Plate loaded

Traps

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Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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Decline Bench Press

Intermediate

+

Barbell

Chest

Seated Shoulder Press

Beginner

+

Smith

Shoulders

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Oblique Crunch

Intermediate

+

Plate loaded

Obliques

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Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Step Up

Beginner

+

Bodyweight

Quads

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Overhead Press

Beginner

+

KettleBell

Shoulders

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

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

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

Cable Bicep Curl

Beginner

+

Cable

Biceps

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Sissy Squat

Beginner

+

Bodyweight

Quads

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Standing Calf Raise

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 - chatswood, plus fitness - balgowlah, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, 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 - gordon, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, lachie cubis - fitness

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Forward Lunge

Beginner

+

Bodyweight

Quads

Decline Sit Up

Intermediate

+

Bodyweight

Abs

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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

Shoulder Press

Beginner

+

Plate loaded

Shoulders

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 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

Back Extension

Beginner

+

Pin loaded

Lower Back

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Cable Chest Press

Beginner

+

Cable

Chest

Plank

Beginner

+

Bodyweight

Abs

Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Standing Calf Raise

Beginner

+

Bodyweight

Calves

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Lat Pullover

Intermediate

+

Pin loaded

Lats

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Leg Press

Beginner

+

Pin loaded

Quads

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Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

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

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Split Squat

Beginner

+

Smith

Quads, Glutes

Bicep Curl

Beginner

+

Plate loaded

Biceps

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Bent Over Row

Intermediate

+

Dumbbell

Traps, 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

High Row (Isolated)

Beginner

+

Plate loaded

Lats

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

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

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

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

Cable Chest Fly

Beginner

+

Cable

Chest

Incline Chest Press

Beginner

+

Plate loaded

Chest

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Chest Press

Intermediate

+

Plate loaded

Chest

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

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

Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

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 Ab Crunch

Intermediate

+

Bodyweight

Abs

Chest Press

Beginner

+

Pin loaded

Chest

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

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

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

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

Front Raise

Beginner

+

Dumbbell

Shoulders

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

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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

Leg Curl

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

Halo

Beginner

+

KettleBell

Traps, Shoulders

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 (Decline)

Intermediate

+

Bodyweight

Chest

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Back Extension

Beginner

+

Pin loaded

Lower Back

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

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

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

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

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

Cable Tricep Extension

Beginner

+

Cable

Triceps

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

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

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Lat Pullover

Intermediate

+

Dumbbell

Lats

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Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

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Chest Dips

Intermediate

+

Bodyweight

Chest

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Halo

Beginner

+

KettleBell

Traps, Shoulders

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Squat

Beginner

+

Bodyweight

Quads, Glutes

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Upright Row

Beginner

+

Cable

Shoulders, Traps

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Bench Press

Intermediate

+

Plate loaded

Chest

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

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Cable Lateral Raise

Beginner

+

Cable

Shoulders

High Low Plank

Beginner

+

Bodyweight

Abs

Chest Fly

Beginner

+

Pin loaded

Chest

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Ab Crunch

Beginner

+

Pin loaded

Abs

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Cable Tricep Extension

Beginner

+

Cable

Triceps

Leg Raise

Intermediate

+

Bodyweight

Abs

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

3 point row

Intermediate

+

KettleBell

Lats, Traps

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

3 point row

Intermediate

+

Cable Lateral Raise

Beginner

+

Bicep Curl

Beginner

+

Overhead Press

Beginner

+

Handstand Wall Hold

Intermediate

+

Chest Press

Beginner

+

Lat Pull Down

Beginner

+

Shrugs

Beginner

+

Leg Extension

Beginner

+

Incline Cross-Over Push Up

Beginner

+

Incline Bench Press

Intermediate

+

Push Up (Decline)

Intermediate

+

Pistol Squat

Advanced

+

Dumbbell Bench Press

Intermediate

+

45 Degree Leg Press

Intermediate

+

Staggered SA Push with Rotation

Intermediate

+

Decline Bench Press

Intermediate

+

Incline Chest Press

Beginner

+

Cable Chest Press

Beginner

+

Box Jump

Beginner

+

Chest Press

Beginner

+

Curtsy Lunge

Beginner

+

Overhead Press (Single Arm)

Beginner

+

Goblet Curtsy Lunge