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Elevated Pigeon Stretch w Rotation

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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Engage hips, stretch and rotate with control. Common Mistakes: Overstretching, using momentum.

Elevated Pigeon Stretch w Rotation muscle groups

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Beginner

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Beginner

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Pin loaded

Biceps

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Beginner

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Dumbbell

Glutes, Hamstrings

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Beginner

+

Pin loaded

Lats

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Intermediate

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KettleBell

Quads, Glutes, Hamstrings, Lower Back

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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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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Beginner

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Beginner

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Pin loaded

Lats, Traps

Hip Flexion

Beginner

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Pin loaded

Inner Thigh, Outer Hip

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Intermediate

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Chest

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Single Arm Tricep Extension

Beginner

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Cable

Triceps

Incline Bench Press

Intermediate

+

Plate loaded

Chest

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

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

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

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

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

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

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

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

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

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

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 - gordon, benefiit fitness - haymarket, uts - activatefit gym, sam druce - fitness, lachie cubis - fitness

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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

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

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Incline Chest Fly

Intermediate

+

Plate loaded

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

Overhead Press

Beginner

+

KettleBell

Shoulders

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

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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

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

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

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

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

Lateral Raise

Beginner

+

Pin loaded

Shoulders

Shoulder Press

Beginner

+

Pin loaded

Shoulders

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

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

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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

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

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

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Preacher Curls

Beginner

+

Plate loaded

Biceps

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

Push Up (Decline)

Intermediate

+

Bodyweight

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

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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

Standing Calf Raise

Beginner

+

Bodyweight

Calves

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

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

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

Push Up (Incline)

Beginner

+

Bodyweight

Chest

Back Extension

Beginner

+

Pin loaded

Lower Back

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Halo

Beginner

+

KettleBell

Traps, Shoulders

Bicep Curl

Beginner

+

Pin loaded

Biceps

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

Lat Pullover

Intermediate

+

Pin loaded

Lats

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

Chest Press

Beginner

+

Pin loaded

Chest

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Pallof Press

Beginner

+

Cable

Abs, Obliques

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

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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

Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Preacher Curl

Beginner

+

Pin loaded

Biceps

High Low Plank

Beginner

+

Bodyweight

Abs

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

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

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, sam druce - fitness, lachie cubis - fitness

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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

Leg Raise

Intermediate

+

Bodyweight

Abs

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

High Row (Isolated)

Beginner

+

Plate loaded

Lats

Seated Cable Row

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - kingsford, sam druce - fitness, lachie cubis - fitness

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

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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

Intermediate

+

Plate loaded

Quads, Glutes

Step Up

Beginner

+

Bodyweight

Quads

Leg Curl

Beginner

+

Pin loaded

Hamstrings

Leg Extension

Beginner

+

Pin loaded

Quads

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

Decline Bench Press

Intermediate

+

Barbell

Chest

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

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

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

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Bench Press

Beginner

+

Smith

Chest

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

Push Up

Beginner

+

Bodyweight

Chest

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

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

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

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

Split Squat

Beginner

+

Smith

Quads, Glutes

Standing Calf Raise

Beginner

+

Smith

Calves

Cable Chest Press

Beginner

+

Cable

Chest

Incline Bench Press

Intermediate

+

Plate loaded

Chest

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Plank

Beginner

+

Bodyweight

Abs

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

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Forward Lunge

Beginner

+

Bodyweight

Quads

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Halo

Beginner

+

KettleBell

Traps, Shoulders

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 - gordon, benefiit fitness - haymarket, uts - activatefit gym, sam druce - fitness, 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

Bicep Curl

Beginner

+

Pin loaded

Biceps

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

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Leg Press

Beginner

+

Pin loaded

Quads

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

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Shrugs

Beginner

+

Dumbbell

Traps

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Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Calf Extension

Beginner

+

Pin loaded

Calves

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Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Tricep Press

Beginner

+

Pin loaded

Triceps

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Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Seated Shoulder Press

Beginner

+

Smith

Shoulders

Plank

Beginner

+

Bodyweight

Abs

Lat Pull Down

Beginner

+

Plate loaded

Lats

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Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Split Squat

Beginner

+

Smith

Quads, Glutes

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

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Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

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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

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

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Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Calf Extension

Beginner

+

Pin loaded

Calves

Tricep Extension

Intermediate

+

Dumbbell

Triceps

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Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Chest Press

Intermediate

+

Plate loaded

Chest

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Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

High Row (Isolated)

Beginner

+

Plate loaded

Lats

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Shoulder Shrug

Beginner

+

Plate loaded

Traps

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Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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Push Up

Beginner

+

Bodyweight

Chest

Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Chest Press

Beginner

+

Plate loaded

Chest

Chest Press

Beginner

+

Pin loaded

Chest

Decline Bench Press

Intermediate

+

Barbell

Chest

Leg Raise

Intermediate

+

Bodyweight

Abs

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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Elevated Pigeon Stretch w Rotation

Elevated Pigeon Stretch w Rotation

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Deadlift

Advanced

+

Chest Press

Beginner

+

Tricep Extension (Isolated)

Beginner

+

Glute Kickback

Beginner

+

Bent Over Row

Intermediate

+

Leg Curl (Kneeling)

Beginner

+

Standing Leg Drive

Beginner

+

Box Jump (90 Degree Single Leg)

Intermediate

+

Romanian Deadlift (RDL)

Intermediate

+

Cable Tricep Extension

Beginner

+

Shoulder Press (Standing)

Intermediate

+

Assisted Chin Up

Beginner

+

Hip Adduction

Beginner

+

Preacher Curl

Beginner

+

Chest Press

Beginner

+

Reverse Hyper

Intermediate

+

Bulgarian Split Squat

Intermediate

+

Hip Adductor

Beginner

+

Squat

Beginner

+

Reverse Curl

Beginner

+

Kettlebell Swing

Intermediate

+

Shoulder Press

Beginner

+

Seated Row

Intermediate

+

Lever Squat