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Hip Slides Reverse Rotations

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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Engage core, slide hips with control. Common Mistakes: Using momentum, not engaging core.

Hip Slides Reverse Rotations muscle groups

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Bench Press

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Chest Fly

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V Squat

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Shoulder Press (Isolated)

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Intermediate

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Incline Bench Press

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Plate loaded

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Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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Tricep Extension

Beginner

+

Pin loaded

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Leg Extension

Beginner

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Overhead Press

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Chest Press

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Pin loaded

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Lat Pullover

Intermediate

+

Dumbbell

Lats

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Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Forward Lunge

Beginner

+

Bodyweight

Quads

Bicep Curl

Beginner

+

Plate loaded

Biceps

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Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Cable Chest Fly

Beginner

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Chest

Shoulder Press (Isolated)

Beginner

+

Plate loaded

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Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Chest Press

Beginner

+

Plate loaded

Chest

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Cable Chest Press

Beginner

+

Cable

Chest

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Seated Row

Beginner

+

Plate loaded

Lats, Traps

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Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Teapot

Beginner

+

KettleBell

Obliques

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Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Leg Curl

Beginner

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Pin loaded

Hamstrings

Standing Leg Drive

Beginner

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Plate loaded

Quads, Glutes, Hamstrings

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Back Extension

Beginner

+

Pin loaded

Lower Back

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Bench Press

Beginner

+

Smith

Chest

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Seated Shoulder Press

Beginner

+

Smith

Shoulders

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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Decline Sit Up

Intermediate

+

Bodyweight

Abs

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Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Preacher Curl

Beginner

+

Pin loaded

Biceps

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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

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

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Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Leg Extension

Beginner

+

Pin loaded

Quads

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Around the World

Beginner

+

KettleBell

Obliques, Abs

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Kneeling Push Up

Beginner

+

Bodyweight

Chest

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

Standing Calf Raise

Beginner

+

Bodyweight

Calves

Cable Chest Press

Beginner

+

Cable

Chest

Reverse Lunge

Beginner

+

KettleBell

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

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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Decline Sit Up

Intermediate

+

Bodyweight

Abs

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Forward Lunge

Beginner

+

Bodyweight

Quads

Shoulder Press

Beginner

+

Pin loaded

Shoulders

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

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 Curl

Beginner

+

Pin loaded

Hamstrings

Incline Chest Press

Beginner

+

Plate loaded

Chest

Halo

Beginner

+

KettleBell

Traps, Shoulders

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Sissy Squat

Beginner

+

Bodyweight

Quads

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Cable Chest Fly

Beginner

+

Cable

Chest

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

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Preacher Curls

Beginner

+

Plate loaded

Biceps

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

Shrugs

Beginner

+

Cable

Traps

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Cable Tricep Extension

Beginner

+

Cable

Triceps

Squat

Beginner

+

Bodyweight

Quads, Glutes

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

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Bicep Curl

Beginner

+

Pin loaded

Biceps

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Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

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

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

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

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Split Squat

Beginner

+

Smith

Quads, Glutes

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

Military Press

Intermediate

+

Barbell

Shoulders

Chest Press

Beginner

+

Pin loaded

Chest

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

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

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

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

Lateral Raise (Seated)

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, 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

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

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

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

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

Standing Calf Raise

Beginner

+

Smith

Calves

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Floor Press

Beginner

+

Dumbbell

Chest

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

Plank

Beginner

+

Bodyweight

Abs

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

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

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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

Bench Press

Intermediate

+

Plate loaded

Chest

Seated Shoulder Press

Beginner

+

Smith

Shoulders

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

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

Pallof Press

Beginner

+

Cable

Abs, Obliques

Lat Pullover

Intermediate

+

Pin loaded

Lats

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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

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

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

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

Lever Squat

Intermediate

+

Plate loaded

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

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

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

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

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

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

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

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

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

Tricep Extension

Beginner

+

Pin loaded

Triceps

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

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

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

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

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

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

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

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

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

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

Decline Bench Press

Intermediate

+

Barbell

Chest

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

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

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

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

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

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

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Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

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Cable Chest Fly

Beginner

+

Cable

Chest

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

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Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

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

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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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

Ab Crunch

Beginner

+

Pin loaded

Abs

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Upright Row

Beginner

+

Cable

Shoulders, Traps

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

Squat

Beginner

+

Smith

Quads, Glutes

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Chest Press

Beginner

+

Pin loaded

Chest

Step Up

Beginner

+

Bodyweight

Quads

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

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

Front Squat

Intermediate

+

Barbell

Quads, Glutes

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Shoulder Press

Beginner

+

Pin loaded

Shoulders

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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Cable Glute Kickback

Beginner

+

Cable

Glutes

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

Plank

Beginner

+

Bodyweight

Abs

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Leg Curl (Lying)

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

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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

Standing Calf Raise

Beginner

+

Smith

Calves

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Hip Slides Reverse Rotations

Hip Slides Reverse Rotations

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Standing Calf Raise

Beginner

+

Kettlebell Swing

Intermediate

+

Front Squat

Intermediate

+

Chest Press (Wide)

Beginner

+

Pull Up

Intermediate

+

Chest Press

Beginner

+

Shoulder Press

Beginner

+

Leg Extension (Isolated)

Beginner

+

Floor Press

Beginner

+

Box Jump (90 Degree)

Intermediate

+

Clean and Press

Intermediate

+

Shrugs

Beginner

+

Curtsy Lunge

Beginner

+

Seated Row (Chest Supported)

Beginner

+

Preacher Curls

Beginner

+

Farmers Carry Treadmill

Beginner

+

Back Squat

Intermediate

+

Shoulder Press

Beginner

+

Seated Row

Beginner

+

Hip Abduction

Beginner

+

Push Up

Beginner

+

Cable Tricep Extension

Beginner

+

Chin Up

Intermediate

+

Standing Calf Raise