Back

sets

Duration required

reps

Focus Area required

s rest

Need a workout plan?
Click here

Front Squat Barbell - Focus on Eccentric Phase of Movement

66a21dcea73166d36a84abb1

https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Axdjy4hz.webp

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Keep chest up, move slowly during eccentric phase. Common Mistakes: Leaning forward, using momentum.

Front Squat Barbell - Focus on Eccentric Phase of Movement muscle groups

Similar Exercises

Push Up (Pseudo)

Intermediate

+

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

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

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

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

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

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

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

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Tricep Extension

Intermediate

+

Dumbbell

Triceps

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

Overhead Press

Beginner

+

KettleBell

Shoulders

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Decline Bench Press

Intermediate

+

Barbell

Chest

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Plank

Beginner

+

Bodyweight

Abs

Incline Chest Press

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, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, lachie cubis - fitness

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

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

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

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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

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

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

Box Jump (Single Leg )

Intermediate

+

Bodyweight

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

Assisted Pull 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

Bicep Curl

Beginner

+

Pin loaded

Biceps

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

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

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

Ab Crunch

Intermediate

+

Plate loaded

Abs

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, uts - activatefit gym, anytime fitness - haymarket, anytime fitness - kensington, anytime fitness - northbridge, sam druce - fitness, lachie cubis - fitness

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Chest Press

Beginner

+

Plate loaded

Chest

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

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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

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

Nordic Curl (Assisted)

Beginner

+

Bodyweight

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 (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

Dumbbell Hammer Curl

Beginner

+

Dumbbell

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, 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

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

High Low Plank

Beginner

+

Bodyweight

Abs

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Leg Extension

Beginner

+

Pin loaded

Quads

Preacher Curls

Beginner

+

Plate loaded

Biceps

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Chest Press

Intermediate

+

Plate loaded

Chest

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

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Incline Lever Row

Intermediate

+

Plate loaded

Traps, 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 - balgowlah, uts - activatefit gym, plus fitness - lindfield, sam druce - fitness, lachie cubis - fitness

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Shoulder Shrug

Beginner

+

Plate loaded

Traps

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

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Shrugs

Beginner

+

Cable

Traps

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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

Military Press

Intermediate

+

Barbell

Shoulders

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

Chest Dips

Intermediate

+

Bodyweight

Chest

Ab Crunch

Beginner

+

Pin loaded

Abs

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, plus fitness - gordon, uts - activatefit gym, plus fitness - cremorne, 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

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Lat Pullover

Intermediate

+

Dumbbell

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

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

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

Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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

Cable Tricep Extension

Beginner

+

Cable

Triceps

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, lachie cubis - fitness

Cable Bicep Curl

Beginner

+

Cable

Biceps

Preacher Curl

Beginner

+

Pin loaded

Biceps

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

Lat Pull Down

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, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Leg Press

Beginner

+

Pin loaded

Quads

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

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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

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

+

Pin loaded

Calves

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

Cable Chest Press

Beginner

+

Cable

Chest

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, uts - activatefit gym, anytime fitness - kingsford, anytime fitness - surry hills, lachie cubis - fitness

Halo

Beginner

+

KettleBell

Traps, Shoulders

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

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 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

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

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

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

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

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Bench Press

Beginner

+

Smith

Chest

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

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

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Goblet Wedge Squat

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, lachie cubis - fitness

Leg Curl (Standing)

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

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

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

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

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Push Up

Beginner

+

Bodyweight

Chest

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

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Bench Press

Beginner

+

Plate loaded

Chest

Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

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

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

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

Ab Crunch

Beginner

+

Pin loaded

Abs

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

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

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

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

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

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

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Decline Bench Press

Intermediate

+

Barbell

Chest

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Cable Bicep Curl

Beginner

+

Cable

Biceps

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

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

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

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

Standing Calf Raise

Beginner

+

Bodyweight

Calves

Leg Curl (Standing)

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

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

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

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Calf Extension

Beginner

+

Pin loaded

Calves

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

Leg 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

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

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

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

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

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Bicep Curl

Beginner

+

Plate loaded

Biceps

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

Split Squat

Beginner

+

Smith

Quads, Glutes

Lat Pullover

Intermediate

+

Dumbbell

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

3 point row

Intermediate

+

KettleBell

Lats, Traps

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

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

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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

Neck Extension

Beginner

+

Plate loaded

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

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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, ethan fitness - sydney, benefiit fitness - haymarket, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, sam druce - 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

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

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

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

Bench Press

Intermediate

+

Plate loaded

Chest

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

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

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

Military Press

Intermediate

+

Barbell

Shoulders

Plank

Beginner

+

Bodyweight

Abs

Glute Kickback

Beginner

+

Pin loaded

Glutes

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

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

Overhead Press

Beginner

+

KettleBell

Shoulders

Tricep Extension

Intermediate

+

Dumbbell

Triceps

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

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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

Halo

Beginner

+

KettleBell

Traps, Shoulders

Step Up

Beginner

+

Bodyweight

Quads

Standing Calf Raise

Beginner

+

Pin loaded

Calves

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Chest Press

Beginner

+

Plate loaded

Chest

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Push Up (Incline)

Beginner

+

Bodyweight

Chest

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

Bench Press

Beginner

+

Smith

Chest

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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

Shrugs

Beginner

+

Dumbbell

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

Preacher Curls

Beginner

+

Plate loaded

Biceps

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

Decline Sit Up

Intermediate

+

Bodyweight

Abs

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, , plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, lachie cubis - fitness

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

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

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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 - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Shoulder Press

Beginner

+

Pin loaded

Shoulders

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Incline Lever Row

Intermediate

+

Plate loaded

Traps, 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 - balgowlah, uts - activatefit gym, plus fitness - lindfield, sam druce - fitness, lachie cubis - fitness

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Bicep Curl

Beginner

+

Pin loaded

Biceps

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 Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Standing Calf Raise

Beginner

+

Bodyweight

Calves

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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

Shrugs

Beginner

+

Dumbbell

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

Back Extension

Beginner

+

Pin loaded

Lower Back

Nordic Curl (Assisted)

Beginner

+

Bodyweight

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

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

Hip Extension

Beginner

+

Pin loaded

Outer Hip

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

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

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

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

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 Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Neck Extension

Beginner

+

Plate loaded

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

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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

Leg Raise

Intermediate

+

Bodyweight

Abs

Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

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

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

Bench Press

Beginner

+

Smith

Chest

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

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Incline Chest Press

Beginner

+

Plate loaded

Chest

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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

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

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

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Cable Crunch

Beginner

+

Cable

Abs

Decline Sit Up

Intermediate

+

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

Leg Curl (Standing)

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

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

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 Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention

We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.

Connected Equipment

We connect your equipment together so our guides can make smart suggestions to memebers.

24/7 Experience

Our interactive guides allow for 24/7 gyms to give members a 24/7 experience.

Video is 10x

Gym machine stickers are outdated and limited, our guides have full video demonstrations.

Contact SafeForm

Thank you! Your submission has been received!

Oops! Something went wrong while submitting the form.

Back

Get a free workout plan

Front Squat Barbell - Focus on Eccentric Phase of Movement

Front Squat Barbell - Focus on Eccentric Phase of Movement

66a21dcea73166d36a84abb1

https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Axdjy4hz.webp

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Push Up (Pseudo)

Intermediate

+

Bulgarian Split Squat

Intermediate

+

Split Squat

Beginner

+

Pallof Press Hold

Beginner

+

Chest Fly

Beginner

+

Bench Press

Beginner

+

Seated Cable Row

Beginner

+

Seated Row

Beginner

+

45 Degree Leg Press

Intermediate

+

Wedge Squat

Beginner

+

Tricep Extension

Intermediate

+

Overhead Press

Beginner

+

Rear Delt Fly

Beginner

+

Goodmorning

Beginner

+

Decline Bench Press

Intermediate

+

Incline Cross-Over Push Up

Beginner

+

Plank

Beginner

+

Incline Chest Press

Beginner

+

Seated Row (Isolated)

Beginner

+

Bulgarian Split Squat

Beginner

+

Tricep Extension (Isolated)

Beginner

+

Forward Lunge

Beginner

+

Goblet Squat

Beginner

+

Bicep Curl (Isolated)