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Foam Roll Calf Release

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/UAX1GBpp.webp

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Roll calves slowly, apply even pressure. Common Mistakes: Rolling too fast, applying uneven pressure.

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Lateral Lunge

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Back Extension

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Box Jump (90 Degree)

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Chest Press

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Preacher Curl

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Swissball Back Extension T and Y

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Swiss Ball

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Shoulder Press

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Wedge Squat

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Inverted Bosu Decline Push Up

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Chest

Hip Abductor (Standing)

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Ab Crunch (Lying)

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Barbell

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Seated Lateral Raise

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Intermediate

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Lat Pull Down

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Pin loaded

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Dumbbell Lateral Raise

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Dumbbell

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Dumbbell Incline Bench Press

Intermediate

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Dumbbell

Chest

Tricep Press

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Standing Calf Raise

Beginner

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Overhead Tricep Extension

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Leg Raise

Intermediate

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Bodyweight

Abs

Incline Bench Press

Beginner

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Plate loaded

Chest

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Inverted Bosu Push Up

Intermediate

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Bodyweight

Chest

Vertical Leg Press

Intermediate

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Plate loaded

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Hack Squat

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Deadlift

Advanced

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Barbell

Quads, Glutes, Hamstrings, Lower Back

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

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Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

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Dynoball Golf Posture Wall Balls

Beginner

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Medicine Ball

Abs

Shoulder Shrug

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Bent Over Row

Intermediate

+

Smith

Traps, Lats

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Incline Bench Press

Intermediate

+

Plate loaded

Chest

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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Preacher Curls

Beginner

+

Plate loaded

Biceps

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Squat

Beginner

+

Smith

Quads, Glutes

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Leg Extension

Beginner

+

Pin loaded

Quads

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Decline Bench Press

Intermediate

+

Barbell

Chest

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

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Cable Chest Fly

Beginner

+

Cable

Chest

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Cable Lateral Raise

Beginner

+

Cable

Shoulders

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Forward Lunge

Beginner

+

Bodyweight

Quads

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Floor Press

Beginner

+

Dumbbell

Chest

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Lateral Raise

Beginner

+

Pin loaded

Shoulders

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Overhead Press

Beginner

+

KettleBell

Shoulders

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Split Squat

Beginner

+

KettleBell

Quads

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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Bench Press

Beginner

+

Plate loaded

Chest

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Bicep Curl

Beginner

+

Pin loaded

Biceps

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Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Sissy Squat

Beginner

+

Bodyweight

Quads

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Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Shoulder Press

Beginner

+

Dumbbell

Shoulders

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Preacher Curls

Beginner

+

Plate loaded

Biceps

Bench Press

Beginner

+

Smith

Chest

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Decline Sit Up

Intermediate

+

Bodyweight

Abs

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Cable Glute Kickback

Beginner

+

Cable

Glutes

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Cable Tricep Extension

Beginner

+

Cable

Triceps

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Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

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Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Tricep Extension

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

Chest Press

Beginner

+

Plate loaded

Chest

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

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 Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

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

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

High Low Plank

Beginner

+

Bodyweight

Abs

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

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

Tricep Extension

Beginner

+

Pin loaded

Triceps

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

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

Cable Tricep Extension

Beginner

+

Cable

Triceps

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

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

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

Ab Crunch

Beginner

+

Pin loaded

Abs

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Decline Sit Up

Intermediate

+

Bodyweight

Abs

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Cable Chest Press

Beginner

+

Cable

Chest

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

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

Push Up (Incline)

Beginner

+

Bodyweight

Chest

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

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

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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

Squat

Beginner

+

Bodyweight

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, 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

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Cable Glute Kickback

Beginner

+

Cable

Glutes

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

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

Teapot

Beginner

+

KettleBell

Obliques

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

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Shrugs

Beginner

+

Cable

Traps

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Split Squat

Beginner

+

Smith

Quads, Glutes

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

Push Up

Beginner

+

Bodyweight

Chest

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

Pallof Press Hold

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

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Seated Cable Row

Beginner

+

Pin loaded

Lats

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

Military Press

Intermediate

+

Barbell

Shoulders

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

3 point row

Intermediate

+

KettleBell

Lats, Traps

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

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

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

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

Back Squat

Intermediate

+

Barbell

Quads, Glutes

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

Cable Chest Fly

Beginner

+

Cable

Chest

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

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

Bicep Curl

Beginner

+

Pin loaded

Biceps

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

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

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Cable Bicep Curl

Beginner

+

Cable

Biceps

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

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

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

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

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Incline Bench Press

Intermediate

+

Plate loaded

Chest

Tricep Extension

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

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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

Chest Press

Beginner

+

Pin loaded

Chest

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

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

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

Chest Fly

Beginner

+

Pin loaded

Chest

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

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

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Inverted Bosu Push Up

Intermediate

+

Bodyweight

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

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

Chest Press

Beginner

+

Pin loaded

Chest

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

Shoulder Shrug

Beginner

+

Plate loaded

Traps

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

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Around the World

Beginner

+

KettleBell

Obliques, Abs

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Shoulder Press

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 - chatswood, plus fitness - balgowlah, uts - activatefit gym, anytime fitness - haymarket, 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

Standing Calf Raise

Beginner

+

Bodyweight

Calves

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

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

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

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

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

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Standing Calf Raise

Beginner

+

Pin loaded

Calves

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Ab Twist

Beginner

+

Pin loaded

Obliques

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Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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3 point row

Intermediate

+

KettleBell

Lats, Traps

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

Standing Calf Raise

Beginner

+

Pin loaded

Calves

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Hip Extension

Beginner

+

Pin loaded

Outer Hip

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

Ab Crunch

Beginner

+

Pin loaded

Abs

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Push Up

Beginner

+

Bodyweight

Chest

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Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

Preacher Curl

Beginner

+

Pin loaded

Biceps

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Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

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Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Back Extension

Beginner

+

Pin loaded

Lower Back

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Lat Pull Down

Beginner

+

Plate loaded

Lats

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Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Plank

Beginner

+

Bodyweight

Abs

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High Row (Isolated)

Beginner

+

Plate loaded

Lats

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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High Low Plank

Beginner

+

Bodyweight

Abs

Chest Fly

Beginner

+

Pin loaded

Chest

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Calf Extension

Beginner

+

Pin loaded

Calves

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Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Bicep Curl

Beginner

+

Dumbbell

Biceps

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Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Foam Roll Calf Release

Foam Roll Calf Release

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/UAX1GBpp.webp

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Lateral Lunge

Beginner

+

Shoulder Press (Isolated)

Beginner

+

Hip Thrust (Glute Drive Machine)

Intermediate

+

Incline Chest Press (Isolated)

Beginner

+

Hip Thrust

Intermediate

+

Tricep Extension

Beginner

+

Lat Pullover

Intermediate

+

Box Jump

Beginner

+

Back Extension

Beginner

+

Box Jump (90 Degree)

Intermediate

+

Chest Press

Beginner

+

Incline Chest Press (Isolated)

Beginner

+

Leg Curl (Standing)

Beginner

+

Preacher Curl

Beginner

+

Seated Calf Raise

Beginner

+

Hanging Knee Raise

Beginner

+

Swissball Back Extension T and Y

Intermediate

+

Shoulder Press

Beginner

+

Wedge Squat

Beginner

+

Inverted Bosu Decline Push Up

Intermediate

+

Hip Abductor (Standing)

Beginner

+

Ab Crunch (Lying)

Beginner

+

Bicep Curl (Isolated)

Beginner

+

Hip Thrust