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Kneeling Minor Vibration

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_231._Kneeling_Minor_Vibration.webp

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Focus on minor vibrations from kneeling position. Common Mistakes: Poor coordination, not engaging core.

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Beginner

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Beginner

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Plate loaded

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Beginner

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Bodyweight

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Hip Adductor

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Beginner

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Cable Tricep Extension

Beginner

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Triceps

Chest Press

Beginner

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Intermediate

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Beginner

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Barbell

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Dumbbell

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Intermediate

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Bodyweight

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Side Plank with Hip Abduction

Beginner

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Abs, Outer Hip, Obliques

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Intermediate

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Chest

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Lateral Lunge Med Ball Raise

Beginner

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Medicine Ball

Glutes, Quads

Seated Row

Beginner

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Pin loaded

Lats, Traps

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Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

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Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Ab Crunch

Beginner

+

Pin loaded

Abs

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Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Decline Sit Up

Intermediate

+

Bodyweight

Abs

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Squat

Beginner

+

Smith

Quads, Glutes

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

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Beginner

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Pin loaded

Chest, Shoulders

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Hanging Knee Twist

Intermediate

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Bodyweight

Obliques, Abs

Ab Crunch

Beginner

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Abs

Lat Pull Down

Beginner

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Pin loaded

Lats

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Cable Bicep Curl

Beginner

+

Cable

Biceps

Chest Fly

Beginner

+

Pin loaded

Chest

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Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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Shoulder Press

Beginner

+

Pin loaded

Shoulders

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

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

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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

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

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

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

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

Lat Pull Down

Beginner

+

Plate loaded

Lats

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

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, 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

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

Ab Crunch

Beginner

+

Pin loaded

Abs

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Squat

Beginner

+

Bodyweight

Quads, Glutes

Push Up (Incline)

Beginner

+

Bodyweight

Chest

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

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Ab Crunch

Intermediate

+

Plate loaded

Abs

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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

Cable Bicep Curl

Beginner

+

Cable

Biceps

Sissy Squat

Beginner

+

Bodyweight

Quads

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Forward Lunge

Beginner

+

Bodyweight

Quads

Shoulder Press

Beginner

+

Pin loaded

Shoulders

3 point row

Intermediate

+

KettleBell

Lats, Traps

Preacher Curls

Beginner

+

Plate loaded

Biceps

Seated Row

Beginner

+

Plate loaded

Lats, Traps

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

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

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

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Ab Crunch

Beginner

+

Pin loaded

Abs

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Chest Press

Beginner

+

Plate loaded

Chest

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

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

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

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

Cable Tricep Extension

Beginner

+

Cable

Triceps

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

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Front Squat

Intermediate

+

Barbell

Quads, Glutes

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

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

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Cable Crunch

Beginner

+

Cable

Abs

Cable Glute Kickback

Beginner

+

Cable

Glutes

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

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

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

Bicep Curl

Beginner

+

Plate loaded

Biceps

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

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Bulgarian Split Squat

Intermediate

+

KettleBell

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

Decline Bench Press

Intermediate

+

Barbell

Chest

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

Hanging Knee Twist

Intermediate

+

Bodyweight

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

Cable Tricep Extension

Beginner

+

Cable

Triceps

Split Squat

Beginner

+

Smith

Quads, Glutes

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

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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

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

Leg Extension

Beginner

+

Pin loaded

Quads

Around the World

Beginner

+

KettleBell

Obliques, Abs

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

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Ab Crunch

Beginner

+

Pin loaded

Abs

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

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

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Leg Extension (Isolated)

Beginner

+

Plate loaded

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, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Back Extension

Beginner

+

Pin loaded

Lower Back

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

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

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

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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

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

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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

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

Standing Calf Raise

Beginner

+

Bodyweight

Calves

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

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

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

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

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

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

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

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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

Incline Bench Press

Intermediate

+

Plate loaded

Chest

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

Cable Chest Fly

Beginner

+

Cable

Chest

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

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Tricep Extension

Beginner

+

Pin loaded

Triceps

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

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

Incline Chest Press

Beginner

+

Plate loaded

Chest

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Military Press

Intermediate

+

Barbell

Shoulders

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Preacher Curl

Beginner

+

Pin loaded

Biceps

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Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

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Cable Tricep Extension

Beginner

+

Cable

Triceps

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Around the World

Beginner

+

KettleBell

Obliques, Abs

Decline Bench Press

Intermediate

+

Barbell

Chest

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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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

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Seated Row

Beginner

+

Plate loaded

Lats, Traps

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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

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

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Cable Bicep Curl

Beginner

+

Cable

Biceps

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

Sissy Squat

Beginner

+

Bodyweight

Quads

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

Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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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

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Lateral Raise

Beginner

+

Pin loaded

Shoulders

Plank

Beginner

+

Bodyweight

Abs

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Ab Crunch

Beginner

+

Pin loaded

Abs

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

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Leg Extension (Isolated)

Beginner

+

Plate loaded

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, 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

Neck Extension

Beginner

+

Plate loaded

Traps

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Bent Over Row

Intermediate

+

Smith

Traps, Lats

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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Push Up (Decline)

Intermediate

+

Bodyweight

Chest

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Kneeling Minor Vibration

Kneeling Minor Vibration

66a633d51c635a70513ee30b

https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_231._Kneeling_Minor_Vibration.webp

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Seated Cable Row

Beginner

+

Lat Pull Down

Beginner

+

Nordic Curl (Assisted)

Beginner

+

3 point row

Intermediate

+

Bicep Curl (Isolated)

Beginner

+

Step Up

Beginner

+

Inverted Bosu Push Up

Intermediate

+

Calf Extension

Beginner

+

Vertical Leg Press

Intermediate

+

Seated Row

Beginner

+

Inverted Bosu Single Leg Squat

Intermediate

+

Around the World

Beginner

+

Overhead Press (Single Arm)

Beginner

+

Hip Flexion

Beginner

+

Bicep Curl

Beginner

+

Incline Chest Press (Isolated)

Beginner

+

Upright Row

Beginner

+

Leg Curl (Kneeling)

Beginner

+

Lateral Raise (Seated)

Beginner

+

Dumbbell Lateral Raise

Beginner

+

Ab Crunch

Beginner

+

Inverted Bosu Single Leg Hold

Intermediate

+

Cable Tricep Extension

Beginner

+

Dynoball Golf Posture Wall Balls