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Golf Posture Reverse Band Rotations

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_165._Golf_Posture_Reverse__Band_Rotations_.webp

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Maintain golf posture; rotate against band. Common Mistakes: Twisting hips, poor posture.

Golf Posture Reverse Band Rotations muscle groups

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Dumbbell

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Beginner

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Cable Lateral Raise

Beginner

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Cable

Shoulders

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Intermediate

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Bodyweight

Chest

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Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Beginner

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KettleBell

Quads, Glutes

Chest Press

Intermediate

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Plate loaded

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Beginner

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Pin loaded

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Beginner

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Pin loaded

Hamstrings

Shoulder Press (Isolated)

Beginner

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Pin loaded

Shoulders

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Beginner

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Pin loaded

Biceps

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Beginner

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Cable

Triceps

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Beginner

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Plate loaded

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Intermediate

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Plate loaded

Quads, Glutes

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Beginner

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Pin loaded

Triceps

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Beginner

+

Pin loaded

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Intermediate

+

Swiss Ball

Lower Back

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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High Low Plank

Beginner

+

Bodyweight

Abs

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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

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

Shoulder Press

Beginner

+

Plate loaded

Shoulders

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

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

Halo

Beginner

+

KettleBell

Traps, Shoulders

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

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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

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

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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

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

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

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

Cable Crunch

Beginner

+

Cable

Abs

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

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

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Preacher Curl

Beginner

+

Pin loaded

Biceps

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Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Tricep Extension

Beginner

+

Pin loaded

Triceps

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

Step Up

Beginner

+

Bodyweight

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, 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

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

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

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

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

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Push Up (Decline)

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

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

Decline Bench Press

Intermediate

+

Barbell

Chest

Split Squat

Beginner

+

KettleBell

Quads

Pallof Press

Beginner

+

Cable

Abs, Obliques

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

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

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Sissy Squat

Beginner

+

Bodyweight

Quads

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

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

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

Teapot

Beginner

+

KettleBell

Obliques

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Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

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

Shrugs

Beginner

+

Cable

Traps

Standing Calf Raise

Beginner

+

Smith

Calves

3 point row

Intermediate

+

KettleBell

Lats, Traps

Split 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

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

Around the World

Beginner

+

KettleBell

Obliques, Abs

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

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

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

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

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

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

Overhead Press

Beginner

+

KettleBell

Shoulders

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Leg Raise

Intermediate

+

Bodyweight

Abs

Leg Press

Beginner

+

Pin loaded

Quads

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

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Preacher Curls

Beginner

+

Plate 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

Glute Kickback

Beginner

+

Pin loaded

Glutes

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

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

Bench Press

Intermediate

+

Plate loaded

Chest

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

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

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

Forward 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, 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

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Hip Thrust (Glute Drive Machine)

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 - cremorne, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - willoughby, plus fitness - balgowlah, lachie cubis - fitness

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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

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

Ab Twist

Beginner

+

Pin loaded

Obliques

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

Preacher Curls

Beginner

+

Plate loaded

Biceps

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

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

Split Squat

Beginner

+

Smith

Quads, Glutes

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

Lateral Raise

Beginner

+

Pin loaded

Shoulders

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

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

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

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

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

Leg Extension

Beginner

+

Pin loaded

Quads

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

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Neck Extension

Beginner

+

Plate loaded

Traps

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Lat Pullover

Intermediate

+

Pin loaded

Lats

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

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Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Chest Dips

Intermediate

+

Bodyweight

Chest

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Incline Bench Press

Beginner

+

Plate loaded

Chest

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Forward Lunge

Beginner

+

Bodyweight

Quads

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Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Shrugs

Beginner

+

Dumbbell

Traps

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Sissy Squat

Beginner

+

Bodyweight

Quads

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Leg Curl

Beginner

+

Pin loaded

Hamstrings

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Around the World

Beginner

+

KettleBell

Obliques, Abs

Cable Crunch

Beginner

+

Cable

Abs

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Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Cable Tricep Extension

Beginner

+

Cable

Triceps

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Leg Press

Beginner

+

Pin loaded

Quads

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

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

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

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Preacher Curl

Beginner

+

Pin loaded

Biceps

Skull Crushers

Beginner

+

Dumbbell

Triceps

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Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Incline Chest Press

Beginner

+

Plate loaded

Chest

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

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Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Calf Extension

Beginner

+

Pin loaded

Calves

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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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

Split Squat

Beginner

+

Smith

Quads, Glutes

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

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Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

Bench Press

Beginner

+

Smith

Chest

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Leg Raise

Intermediate

+

Bodyweight

Abs

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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Golf Posture Reverse Band Rotations

Golf Posture Reverse Band Rotations

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_165._Golf_Posture_Reverse__Band_Rotations_.webp

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Tricep Extension

Intermediate

+

Leg Curl (Lying)

Beginner

+

Teapot

Beginner

+

Lat Pull Down

Beginner

+

Military Press

Intermediate

+

Cable Glute Kickback

Beginner

+

Dynoball Golf Posture Wall Balls

Beginner

+

Hip Thrust

Intermediate

+

Bulgarian Split Squat

Intermediate

+

Reverse Curl

Beginner

+

Kettlebell Swing

Intermediate

+

Hip Abduction

Beginner

+

Hack Squat

Intermediate

+

Seated Row

Beginner

+

Push Up (Decline)

Intermediate

+

Glute Bridge

Beginner

+

Hip Abductor

Beginner

+

Vertical Leg Press

Intermediate

+

Hanging Knee Twist

Intermediate

+

Nordic Curl

Intermediate

+

Lat Pull Down (Isolated)

Beginner

+

Reverse Hyper

Intermediate

+

Incline Chest Fly

Intermediate

+

Pendulum Squat