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Half Kneeling Pallof Press OH

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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Engage core, press overhead with control. Common Mistakes: Using momentum, not engaging core.

Half Kneeling Pallof Press OH muscle groups

Similar Exercises

Push Up (Incline)

Beginner

+

Bodyweight

Chest

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Bicep Curl

Beginner

+

Plate loaded

Biceps

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High Low Plank

Beginner

+

Bodyweight

Abs

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Chest Press

Beginner

+

Pin loaded

Chest

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Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Cable Bicep Curl

Beginner

+

Cable

Biceps

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

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Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Teapot

Beginner

+

KettleBell

Obliques

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High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Floor Press

Beginner

+

Dumbbell

Chest

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Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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Front Raise

Beginner

+

Dumbbell

Shoulders

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Step Up

Beginner

+

Bodyweight

Quads

Ab Crunch

Beginner

+

Pin loaded

Abs

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Squat

Beginner

+

Bodyweight

Quads, Glutes

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Tricep Extension

Intermediate

+

Dumbbell

Triceps

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Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Shrugs

Beginner

+

Cable

Traps

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Calf Extension

Beginner

+

Pin loaded

Calves

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Bicep Curl

Beginner

+

Dumbbell

Biceps

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Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Standing Calf Raise

Beginner

+

Pin loaded

Calves

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Chest Press

Beginner

+

Pin loaded

Chest

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Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Tricep Press

Beginner

+

Pin loaded

Triceps

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Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

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Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Bent Over Row

Intermediate

+

Smith

Traps, Lats

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Leg Curl

Beginner

+

Pin loaded

Hamstrings

Neck Extension

Beginner

+

Plate loaded

Traps

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Back Extension

Beginner

+

Pin loaded

Lower Back

Decline Sit Up

Intermediate

+

Bodyweight

Abs

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Leg Extension

Beginner

+

Pin loaded

Quads

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Cable Tricep Extension

Beginner

+

Cable

Triceps

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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Back Squat

Intermediate

+

Barbell

Quads, Glutes

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Push Up

Beginner

+

Bodyweight

Chest

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

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

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Lateral Raise

Beginner

+

Pin loaded

Shoulders

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Chest Press

Beginner

+

Pin loaded

Chest

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Tricep Extension

Beginner

+

Pin loaded

Triceps

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Ab Crunch

Beginner

+

Pin loaded

Abs

Chest Fly

Beginner

+

Pin loaded

Chest

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Preacher Curls

Beginner

+

Plate loaded

Biceps

Ab Crunch

Intermediate

+

Plate loaded

Abs

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Squat

Beginner

+

Smith

Quads, Glutes

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Incline Bench Press

Intermediate

+

Plate loaded

Chest

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Bench Press

Beginner

+

Plate loaded

Chest

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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

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

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Seated Cable Row

Beginner

+

Pin loaded

Lats

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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

Leg Extension

Beginner

+

Pin loaded

Quads

Military Press

Intermediate

+

Barbell

Shoulders

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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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

Around the World

Beginner

+

KettleBell

Obliques, Abs

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

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

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

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

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

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Squat

Beginner

+

Smith

Quads, Glutes

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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

Ab Crunch

Beginner

+

Pin loaded

Abs

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

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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High Low Plank

Beginner

+

Bodyweight

Abs

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

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

Split Squat

Beginner

+

KettleBell

Quads

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

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

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

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Chest Press

Beginner

+

Pin loaded

Chest

Floor Press

Beginner

+

Dumbbell

Chest

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

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Seated Cable Row

Beginner

+

Pin loaded

Lats

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

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Squat

Beginner

+

Bodyweight

Quads, Glutes

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Teapot

Beginner

+

KettleBell

Obliques

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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

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

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Incline Chest Press

Beginner

+

Plate loaded

Chest

Chest Press

Beginner

+

Pin loaded

Chest

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

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

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Chest Press

Beginner

+

Plate loaded

Chest

Decline Bench Press

Intermediate

+

Barbell

Chest

Sissy Squat

Beginner

+

Bodyweight

Quads

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

Bench Press

Intermediate

+

Plate loaded

Chest

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

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

Cable Crunch

Beginner

+

Cable

Abs

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

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

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

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

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

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

Cable Tricep Extension

Beginner

+

Cable

Triceps

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

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

Cable Glute Kickback

Beginner

+

Cable

Glutes

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

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

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Push Up

Beginner

+

Bodyweight

Chest

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

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

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

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Plank

Beginner

+

Bodyweight

Abs

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

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

Back Extension

Beginner

+

Pin loaded

Lower Back

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

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Push Up (Incline)

Beginner

+

Bodyweight

Chest

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

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

Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

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

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

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

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

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

Hip Extension

Beginner

+

Pin loaded

Outer Hip

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

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

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Leg Extension

Beginner

+

Pin loaded

Quads

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

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

Ab Crunch

Intermediate

+

Plate loaded

Abs

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Dumbbell Lateral Raise

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

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Incline Bench Press

Intermediate

+

Plate loaded

Chest

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

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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

High Row (Isolated)

Beginner

+

Plate loaded

Lats

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

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

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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

Tricep Extension

Beginner

+

Pin loaded

Triceps

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

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

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

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

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

Bicep Curl

Beginner

+

Dumbbell

Biceps

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Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

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Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Cable Tricep Extension

Beginner

+

Cable

Triceps

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Push Up

Beginner

+

Bodyweight

Chest

Cable Bicep Curl

Beginner

+

Cable

Biceps

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Leg Press

Beginner

+

Pin loaded

Quads

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Decline Bench Press

Intermediate

+

Barbell

Chest

Tricep Extension

Intermediate

+

Dumbbell

Triceps

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Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

Incline Bench Press

Beginner

+

Plate loaded

Chest

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Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Lateral Raise

Beginner

+

Pin loaded

Shoulders

Cable Glute Kickback

Beginner

+

Cable

Glutes

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

Ab Crunch

Beginner

+

Pin loaded

Abs

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Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Cable Lateral Raise

Beginner

+

Cable

Shoulders

Front Raise

Beginner

+

Dumbbell

Shoulders

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Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

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Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

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Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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Cable Chest Fly

Beginner

+

Cable

Chest

Neck Extension

Beginner

+

Plate loaded

Traps

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Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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Hip Abductor

Beginner

+

Pin loaded

Outer Hip

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Seated Cable Row

Beginner

+

Pin loaded

Lats

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Half Kneeling Pallof Press OH

Half Kneeling Pallof Press OH

66a21dd8a1f273f721a55872

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

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Push Up (Incline)

Beginner

+

Bicep Curl

Beginner

+

High Low Plank

Beginner

+

Dynoball Golf Posture Wall Balls

Beginner

+

Chest Press

Beginner

+

Wedge Squat

Beginner

+

Cable Bicep Curl

Beginner

+

Hip Flexion

Beginner

+

Romanian Deadlift (RDL)

Intermediate

+

Teapot

Beginner

+

High Row (Isolated)

Beginner

+

Cable Lateral Lunge and Woodchop

Intermediate

+

Floor Press

Beginner

+

Shoulder Press (Isolated)

Beginner

+

Front Raise

Beginner

+

Step Up

Beginner

+

Ab Crunch

Beginner

+

Squat

Beginner

+

Dumbbell Lateral Raise

Beginner

+

Tricep Push Up

Beginner

+

Bent Over Row

Intermediate

+

Squat Machine

Intermediate

+

Tricep Extension

Intermediate

+

Overhead Tricep Extension