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Banded tibialis flexion

Banded Tibialis Flexion

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Key Points:

Common Mistakes:

Exercise Notes:

Focus on controlled movement, strengthen tibialis anterior. Avoid using momentum and insufficient tension in the band.

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Beginner

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Dumbbell

Chest

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Beginner

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Plate loaded

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Decline Sit Up

Intermediate

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Bodyweight

Abs

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Dumbbell Lateral Raise

Beginner

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Dumbbell

Shoulders

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Beginner

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Dumbbell

Traps

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Incline Chest Press (Isolated)

Beginner

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Pin loaded

Chest, Shoulders

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Abs, Obliques

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Intermediate

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Plate loaded

Glutes, Hamstrings, Quads

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Bent Over Row

Intermediate

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Dumbbell

Traps, Lats

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Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

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Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Pallof Press

Beginner

+

Cable

Abs, Obliques

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Cable Chest Fly

Beginner

+

Cable

Chest

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Ab Crunch

Beginner

+

Pin loaded

Abs

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Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Shrugs

Beginner

+

Dumbbell

Traps

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Bent Over Row

Intermediate

+

Smith

Traps, Lats

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Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Tricep Extension

Intermediate

+

Dumbbell

Triceps

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Lat Pullover

Intermediate

+

Pin loaded

Lats

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Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

Shoulder Press

Beginner

+

Plate loaded

Shoulders

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Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Teapot

Beginner

+

KettleBell

Obliques

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Bench Press

Beginner

+

Plate loaded

Chest

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Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Squat

Beginner

+

Bodyweight

Quads, Glutes

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Plank

Beginner

+

Bodyweight

Abs

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Incline Bench Press

Intermediate

+

Plate loaded

Chest

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Cable Tricep Extension

Beginner

+

Cable

Triceps

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Back Extension

Beginner

+

Pin loaded

Lower Back

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Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Tricep Extension

Beginner

+

Pin loaded

Triceps

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Ab Crunch

Beginner

+

Pin loaded

Abs

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Ab Crunch

Intermediate

+

Plate loaded

Abs

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

Leg Press

Beginner

+

Pin loaded

Quads

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Military Press

Intermediate

+

Barbell

Shoulders

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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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

Ab Crunch

Beginner

+

Pin loaded

Abs

Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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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

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

Bicep Curl

Beginner

+

Plate loaded

Biceps

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45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Leg Raise

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 - gordon, 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

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Upright Row

Beginner

+

Cable

Shoulders, Traps

Lateral Raise

Beginner

+

Pin loaded

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

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Hip Abduction

Beginner

+

Pin loaded

Outer Hip

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

Leg Curl

Beginner

+

Pin loaded

Hamstrings

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Chest Press

Beginner

+

Pin loaded

Chest

Leg Extension

Beginner

+

Pin loaded

Quads

Incline Chest Press

Beginner

+

Plate loaded

Chest

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

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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

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

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

Seated Shoulder Press

Beginner

+

Smith

Shoulders

Lat Pullover

Intermediate

+

Pin loaded

Lats

Preacher Curls

Beginner

+

Plate loaded

Biceps

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Skull Crushers

Beginner

+

Dumbbell

Triceps

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

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

Push Up

Beginner

+

Bodyweight

Chest

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

High Row (Isolated)

Beginner

+

Plate loaded

Lats

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

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Lat Pullover

Intermediate

+

Pin loaded

Lats

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

3 point row

Intermediate

+

KettleBell

Lats, Traps

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

Preacher Curls

Beginner

+

Plate loaded

Biceps

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

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

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

Bench Press

Beginner

+

Plate loaded

Chest

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Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Split Squat

Beginner

+

Smith

Quads, Glutes

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Cable Glute Kickback

Beginner

+

Cable

Glutes

Push Up (Incline)

Beginner

+

Bodyweight

Chest

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

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Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

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Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Leg Press

Beginner

+

Pin loaded

Quads

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

Preacher Curls

Beginner

+

Plate loaded

Biceps

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Cable Tricep Extension

Beginner

+

Cable

Triceps

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Chest Fly

Beginner

+

Pin loaded

Chest

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Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

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Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Cable Tricep Extension

Beginner

+

Cable

Triceps

Chest Dips

Intermediate

+

Bodyweight

Chest

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

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Incline Chest Press

Beginner

+

Plate loaded

Chest

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

High Low Plank

Beginner

+

Bodyweight

Abs

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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Standing Calf Raise

Beginner

+

Smith

Calves

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

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Banded tibialis flexion

Banded Tibialis Flexion

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Hanging Knee Raise

Beginner

+

Farmers Carry Treadmill

Beginner

+

Chest Fly (Seated)

Intermediate

+

High Row (Isolated)

Beginner

+

Curtsy Lunge

Beginner

+

Calf Extension

Beginner

+

Overhead Press

Beginner

+

Tricep Press

Beginner

+

Decline Bench Press

Intermediate

+

Leg Curl (Seated)

Beginner

+

Shoulder Shrug

Beginner

+

Belt Squat

Intermediate

+

Shrugs

Beginner

+

Reverse Ab Crunch

Intermediate

+

Assisted Pull Up

Beginner

+

Forward Lunge

Beginner

+

Front Squat

Intermediate

+

Deadlift

Intermediate

+

Inverted Bosu Single Leg Hold

Intermediate

+

Tricep Extension

Intermediate

+

Military Press

Intermediate

+

Cable Chest Fly

Beginner

+

Standing Calf Raise

Beginner

+

Box Jump (90 Degree Single Leg)