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Lateral Med Ball Jump + Rotation

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Exercise Notes:

Focus on stability; avoid uncontrolled rotation. Land softly.

Lateral Med Ball Jump + Rotation muscle groups

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Shoulders

Traps

Chest Fly (Seated)

Intermediate

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Pin loaded

Chest

jono franze - sydney

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Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

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Quads

Glutes

Overhead Tricep Extension

Intermediate

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Pin loaded

Triceps

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45 Degree Leg Press

Intermediate

+

Plate loaded

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Quads

Glutes

Back Extension

Beginner

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Bodyweight

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Lower Back

Glutes

Hamstrings

Shrugs

Beginner

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Cable

Traps

sam druce - fitness

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Kneeling Push Up

Beginner

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Glute Kickback (Lying)

Beginner

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Pin loaded

Glutes

jono franze - sydney

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nelo - fitness

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Cable Bicep Curl

Beginner

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Cable

Biceps

jono franze - sydney

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Ab Crunch (Lying)

Beginner

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Pin loaded

Abs

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ken druce - pymble

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Hip Thrust

Intermediate

+

Plate loaded

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Glutes

Hamstrings

Seated Shoulder Press

Beginner

+

Smith

Shoulders

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Squat

Beginner

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Bodyweight

jono franze - sydney

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Quads

Glutes

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

sam druce - fitness

plus fitness - lindfield

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Handstand Wall Hold

Intermediate

+

Bodyweight

sam druce - fitness

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Shoulders

Traps

Abs

Goblet Squat

Beginner

+

KettleBell

sam druce - fitness

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Quads

Glutes

Abs

Assisted Chin Up

Beginner

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Pin loaded

jono franze - sydney

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ken druce - pymble

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Lats

Biceps

Reverse Lunge

Beginner

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KettleBell

sam druce - fitness

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Quads

Glutes

Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

jono franze - sydney

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nelo - fitness

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Incline Chest Press (Isolated)

Beginner

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Pin loaded

jono franze - sydney

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ken druce - fitness

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Chest

Shoulders

Calf Extension

Beginner

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Pin loaded

Calves

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Box Jump (Single Leg )

Intermediate

+

Bodyweight

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

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anytime fitness - kensington

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Quads

Glutes

Lat Pull Down

Beginner

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Pin loaded

Lats

jono franze - sydney

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nelo - fitness

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Goblet Wedge Squat

Beginner

+

Dumbbell

sam druce - fitness

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Quads

Glutes

Belt Squat

Intermediate

+

Plate loaded

benefiit fitness - haymarket

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lachie cubis - fitness

Quads

Glutes

Squat

Beginner

+

Smith

jono franze - sydney

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plus fitness - lindfield

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nelo - fitness

lachie cubis - fitness

Quads

Glutes

Leg Raise

Intermediate

+

Bodyweight

Abs

jono franze - sydney

father figure fitness - sydney

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ken druce - pymble

nelo - fitness

ethan fitness - sydney

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lachie cubis - fitness

Cable Chest Fly

Beginner

+

Cable

Chest

jono franze - sydney

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plus fitness - lindfield

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ken druce - pymble

nelo - fitness

lachie cubis - fitness

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

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T-Bar Row

Intermediate

+

Plate loaded

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father figure fitness - sydney

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ken druce - pymble

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plus fitness - darlinghurst

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lachie cubis - fitness

Traps

Lats

Ab Crunch

Intermediate

+

Plate loaded

Abs

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

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lachie cubis - fitness

Tricep Press

Beginner

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Pin loaded

Triceps

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nelo - fitness

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Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

sam druce - fitness

plus fitness - lindfield

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Front Squat (Heel Raised)

Intermediate

+

Barbell

sam druce - fitness

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Quads

Glutes

Leg Curl (Standing)

Beginner

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Pin loaded

Hamstrings

jono franze - sydney

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ken druce - fitness

ken druce - pymble

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Bent Over Row

Intermediate

+

Barbell

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Lats

Traps

Shoulder Press

Beginner

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Dumbbell

Shoulders

jono franze - sydney

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ken druce - pymble

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ethan fitness - sydney

lachie cubis - fitness

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

jono franze - sydney

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ken druce - pymble

nelo - fitness

ethan fitness - sydney

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High Low Plank

Beginner

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Bodyweight

Abs

sam druce - fitness

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ethan fitness - sydney

lachie cubis - fitness

Goblet Reverse Lunge

Beginner

+

Dumbbell

sam druce - fitness

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Glutes

Quads

Bicep Curl (Isolated)

Beginner

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Pin loaded

Biceps

benefiit fitness - haymarket

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ethan fitness - sydney

lachie cubis - fitness

Tricep Extension

Beginner

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Pin loaded

Triceps

jono franze - sydney

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ken druce - pymble

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ethan fitness - sydney

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plus fitness - chatswood

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Standing Calf Raise

Beginner

+

Bodyweight

Calves

jono franze - sydney

father figure fitness - sydney

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plus fitness - lindfield

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ken druce - pymble

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ethan fitness - sydney

benefiit fitness - haymarket

lachie cubis - fitness

Teapot

Beginner

+

KettleBell

Obliques

benefiit fitness - haymarket

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lachie cubis - fitness

Tricep Extension

Beginner

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Pin loaded

Triceps

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Wedge Squat

Beginner

+

Bodyweight

sam druce - fitness

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father figure fitness - sydney

lachie cubis - fitness

Quads

Glutes

Front Squat

Intermediate

+

Barbell

sam druce - fitness

plus fitness - lindfield

benefiit fitness - haymarket

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Quads

Glutes

Lateral Raise

Beginner

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Pin loaded

Shoulders

jono franze - sydney

father figure fitness - sydney

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ken druce - pymble

nelo - fitness

ethan fitness - sydney

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benefiit fitness - haymarket

lachie cubis - fitness

Side Plank with Hip Abduction

Beginner

+

Bodyweight

sam druce - fitness

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father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Abs

Outer Hip

Obliques

Vertical Leg Press

Intermediate

+

Plate loaded

benefiit fitness - haymarket

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ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

Seated Row (Chest Supported)

Beginner

+

Plate loaded

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father figure fitness - sydney

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ken druce - pymble

nelo - fitness

plus fitness - castle hill

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Lats

Traps

Goblet Curtsy Lunge

Beginner

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Dumbbell

sam druce - fitness

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ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

Bulgarian Split Squat

Intermediate

+

KettleBell

sam druce - fitness

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Quads

Glutes

Back Squat

Intermediate

+

Barbell

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Quads

Glutes

Incline Chest Press (Isolated)

Beginner

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Pin loaded

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Chest

Shoulders

Hip Thrust

Intermediate

+

Plate loaded

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Glutes

Hamstrings

Seated Row

Beginner

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Pin loaded

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Lats

Traps

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

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ken druce - pymble

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Single Arm Tricep Extension

Beginner

+

Cable

Triceps

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Kettlebell Swing

Intermediate

+

KettleBell

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Split Squat

Beginner

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KettleBell

Quads

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Shoulder Press

Beginner

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Pin loaded

Shoulders

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Reverse Lunge

Intermediate

+

Barbell

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Quads

Glutes

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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ken druce - fitness

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Farmers Carry Treadmill

Beginner

+

Plate loaded

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ken druce - fitness

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Quads

Glutes

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

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Reverse V Squat

Intermediate

+

Plate loaded

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Glutes

Hamstrings

Quads

Reverse Hyper

Intermediate

+

Plate loaded

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ken druce - pymble

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lachie cubis - fitness

Glutes

Lower Back

Hamstrings

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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ken druce - fitness

ken druce - pymble

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Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

jono franze - sydney

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Standing Calf Raise

Beginner

+

Bodyweight

Calves

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lachie cubis - fitness

Bench Press

Intermediate

+

Plate loaded

Chest

jono franze - sydney

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ken druce - pymble

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ethan fitness - sydney

plus fitness - lindfield

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sam druce - fitness

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Seated Row

Beginner

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Pin loaded

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ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - gordon

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lachie cubis - fitness

Lats

Traps

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

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Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

jono franze - sydney

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plus fitness - lindfield

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ken druce - fitness

ken druce - pymble

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lachie cubis - fitness

Squat

Beginner

+

Bodyweight

jono franze - sydney

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sam druce - fitness

plus fitness - lindfield

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plus fitness - chatswood

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ken druce - fitness

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nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

Bent Over Row

Intermediate

+

Smith

jono franze - sydney

father figure fitness - sydney

plus fitness - lindfield

benefiit fitness - haymarket

plus fitness - balgowlah

plus fitness - chatswood

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anytime fitness - kensington

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ken druce - fitness

ken druce - pymble

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ethan fitness - sydney

lachie cubis - fitness

Traps

Lats

Forward Lunge

Beginner

+

KettleBell

sam druce - fitness

plus fitness - lindfield

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lachie cubis - fitness

Quads

Glutes

High Row (Isolated)

Beginner

+

Pin loaded

benefiit fitness - haymarket

father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Lats

Traps

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

sam druce - fitness

plus fitness - lindfield

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anytime fitness - kensington

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lachie cubis - fitness

Front Pulldown (Isolated)

Beginner

+

Pin loaded

benefiit fitness - haymarket

father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Traps

Lats

Shoulder Press

Beginner

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Dumbbell

Shoulders

jono franze - sydney

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sam druce - fitness

plus fitness - lindfield

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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lachie cubis - fitness

Ab Crunch

Beginner

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Pin loaded

Abs

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

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Ab Crunch

Beginner

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Pin loaded

Abs

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - chatswood

lachie cubis - fitness

Seated Row

Intermediate

+

Pin loaded

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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Lats

Traps

Lat Pull Down

Beginner

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Plate loaded

Lats

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ken druce - pymble

nelo - fitness

ethan fitness - sydney

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plus fitness - gordon

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sam druce - fitness

lachie cubis - fitness

Clean and Press

Intermediate

+

KettleBell

sam druce - fitness

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plus fitness - balgowlah

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anytime fitness - kensington

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ethan fitness - sydney

lachie cubis - fitness

45 Degree Leg Press

Intermediate

+

Plate loaded

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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plus fitness - darlinghurst

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plus fitness - castle hill

sam druce - fitness

lachie cubis - fitness

Quads

Glutes

Step Up

Beginner

+

Bodyweight

Quads

jono franze - sydney

father figure fitness - sydney

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

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ethan fitness - sydney

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Shoulder Press

Beginner

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Pin loaded

Shoulders

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - gordon

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Chest Fly

Beginner

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Pin loaded

Chest

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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plus fitness - chatswood

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lachie cubis - fitness

Wedge Squat

Beginner

+

Bodyweight

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

plus fitness - chatswood

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anytime fitness - kensington

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lachie cubis - fitness

Quads

Glutes

T-Bar Row

Intermediate

+

Plate loaded

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father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - darlinghurst

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plus fitness - cremorne

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lachie cubis - fitness

Traps

Lats

Hack Squat

Intermediate

+

Plate loaded

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

plus fitness - lindfield

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plus fitness - gordon

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plus fitness - balgowlah

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sam druce - fitness

lachie cubis - fitness

Quads

Glutes

Bicep Curl

Beginner

+

Plate loaded

Biceps

benefiit fitness - haymarket

father figure fitness - sydney

ethan fitness - sydney

sam druce - fitness

lachie cubis - fitness

Chest Dips

Intermediate

+

Bodyweight

Chest

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

plus fitness - lindfield

plus fitness - gordon

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Box Jump (90 Degree)

Intermediate

+

Bodyweight

sam druce - fitness

plus fitness - lindfield

benefiit fitness - haymarket

plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

anytime fitness - kensington

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lachie cubis - fitness

Quads

Glutes

Lateral Lunge Med Ball Raise

Beginner

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Medicine Ball

sam druce - fitness

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lachie cubis - fitness

Glutes

Quads

Lat Pull Down

Beginner

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Pin loaded

Lats

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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lachie cubis - fitness

Pallof Press

Beginner

+

Cable

sam druce - fitness

plus fitness - lindfield

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Abs

Obliques

Leg Extension

Beginner

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Pin loaded

Quads

jono franze - sydney

father figure fitness - sydney

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lachie cubis - fitness

Leg Curl (Lying)

Beginner

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Pin loaded

Hamstrings

jono franze - sydney

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ethan fitness - sydney

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lachie cubis - fitness

Seated Row

Beginner

+

Plate loaded

jono franze - sydney

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Lats

Traps

Incline Lever Row

Intermediate

+

Plate loaded

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Traps

Lats

Tricep Extension

Beginner

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Pin loaded

Triceps

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Shrugs

Beginner

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Dumbbell

Traps

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Rack Pull

Intermediate

+

Barbell

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Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

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Quads

Glutes

Lat Pullover

Intermediate

+

Dumbbell

Lats

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Back Extension

Beginner

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Bodyweight

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Lower Back

Glutes

Hamstrings

Overhead Tricep Extension

Intermediate

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Pin loaded

Triceps

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Chest Press

Beginner

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Pin loaded

Chest

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Halo

Beginner

+

KettleBell

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Traps

Shoulders

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

jono franze - sydney

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Leg Press

Beginner

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Pin loaded

Quads

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Overhead Tricep Extension

Beginner

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Pin loaded

Triceps

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Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

jono franze - sydney

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Pull Up

Intermediate

+

Bodyweight

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Biceps

Lats

Calf Extension

Beginner

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Pin loaded

Calves

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Hanging Knee Twist

Intermediate

+

Bodyweight

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Obliques

Abs

Cable Tricep Extension

Beginner

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Cable

Triceps

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Skull Crushers

Beginner

+

Dumbbell

Triceps

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Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

jono franze - sydney

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sam druce - fitness

plus fitness - lindfield

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Plank

Beginner

+

Bodyweight

Abs

jono franze - sydney

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sam druce - fitness

plus fitness - lindfield

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Hip Abduction

Beginner

+

Pin loaded

Outer Hip

jono franze - sydney

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Front Raise

Beginner

+

Dumbbell

Shoulders

sam druce - fitness

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Upright Row

Beginner

+

Cable

sam druce - fitness

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Shoulders

Traps

Box Jump

Beginner

+

Bodyweight

sam druce - fitness

plus fitness - lindfield

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Quads

Glutes

Leg Press

Beginner

+

Pin loaded

Quads

jono franze - sydney

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ken druce - pymble

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Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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lachie cubis - fitness

Chest Press

Beginner

+

Plate loaded

Chest

jono franze - sydney

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ken druce - fitness

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nelo - fitness

ethan fitness - sydney

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sam druce - fitness

lachie cubis - fitness

Incline Chest Press

Beginner

+

Plate loaded

Chest

jono franze - sydney

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benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

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Shrugs

Beginner

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Cable

Traps

sam druce - fitness

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Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

sam druce - fitness

plus fitness - lindfield

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

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sam druce - fitness

lachie cubis - fitness

Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Goblet Reverse Lunge

Beginner

+

Dumbbell

sam druce - fitness

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lachie cubis - fitness

Glutes

Quads

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

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sam druce - fitness

lachie cubis - fitness

Bent Over Row

Intermediate

+

Dumbbell

sam druce - fitness

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Traps

Lats

Seated Shoulder Press

Beginner

+

Smith

Shoulders

jono franze - sydney

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plus fitness - lindfield

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lachie cubis - fitness

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

sam druce - fitness

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lachie cubis - fitness

Glutes

Abs

Cable Chest Fly

Beginner

+

Cable

Chest

jono franze - sydney

father figure fitness - sydney

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plus fitness - lindfield

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ken druce - pymble

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lachie cubis - fitness

Leg Extension

Beginner

+

Pin loaded

Quads

jono franze - sydney

father figure fitness - sydney

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ken druce - pymble

nelo - fitness

plus fitness - gordon

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lachie cubis - fitness

Ab Twist

Beginner

+

Pin loaded

Obliques

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

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Chest Press

Beginner

+

Pin loaded

Chest

jono franze - sydney

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ken druce - pymble

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ethan fitness - sydney

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

jono franze - sydney

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ken druce - pymble

nelo - fitness

ethan fitness - sydney

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lachie cubis - fitness

Forward Lunge

Beginner

+

KettleBell

sam druce - fitness

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ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

Single Leg Squat

Intermediate

+

Dumbbell

sam druce - fitness

plus fitness - lindfield

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lachie cubis - fitness

Quads

Glutes

Front Squat (Heel Raised)

Intermediate

+

Barbell

sam druce - fitness

plus fitness - lindfield

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Quads

Glutes

Cable Glute Kickback

Beginner

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Cable

Glutes

jono franze - sydney

father figure fitness - sydney

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plus fitness - lindfield

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ken druce - fitness

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Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

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lachie cubis - fitness

Glutes

Abs

Tricep Press

Beginner

+

Pin loaded

Triceps

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

uts - activatefit gym

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Goblet Wedge Squat

Beginner

+

Dumbbell

sam druce - fitness

plus fitness - lindfield

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Plank

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Split Squat

Beginner

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Quads

Glutes

Box Jump (Single Leg )

Intermediate

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Glutes

Hamstrings

Leg Raise

Intermediate

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Preacher Curls

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Cable Chest Fly

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Chest

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Bicep Curl (Isolated)

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Pull Up

Intermediate

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Biceps

Lats

Squat

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Leg Curl (Kneeling)

Beginner

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45 Degree Leg Press

Intermediate

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Quads

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Leg Curl (Kneeling)

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Hanging Knee Twist

Intermediate

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Obliques

Abs

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Shoulder Press (Isolated)

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Bulgarian Split Squat

Intermediate

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Dumbbell

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Quads

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Calf Extension

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Standing Leg Drive

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Quads

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Vertical Leg Press

Intermediate

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Curtsy Lunge

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Quads

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Chest Press

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Leg Press

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V-Squat

Intermediate

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Glutes

Quads

Romanian Deadlift (RDL)

Intermediate

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Lower Back

Glutes

Hamstrings

Glute Kickback (Lying)

Beginner

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Pin loaded

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Inverted Bosu Decline Push Up

Intermediate

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Bodyweight

Chest

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Shoulder Press

Beginner

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Shoulders

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Skull Crushers

Beginner

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Triceps

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Hip Thrust

Intermediate

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Glutes

Hamstrings

Forward Lunge

Beginner

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Bodyweight

Quads

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Bicep Curl

Beginner

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Plate loaded

Biceps

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Tricep Extension (Isolated)

Beginner

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Pin loaded

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Split Squat

Beginner

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Smith

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Quads

Glutes

Hip Thrust

Intermediate

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Glutes

Hamstrings

Lat Pull Down

Beginner

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Ab Crunch

Beginner

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Bent Over Row

Intermediate

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Smith

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Traps

Lats

Donkey Calf Raise

Intermediate

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Plate loaded

Calves

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Push Up (Incline)

Beginner

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Bodyweight

Chest

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3 point row

Intermediate

+

KettleBell

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Lats

Traps

Military Press

Intermediate

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Barbell

Shoulders

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Lateral Med Ball Jump + Rotation

Lateral Med Ball Jump + Rotation

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Bulgarian Split Squat

Beginner

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Hip Adduction

Beginner

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Ab Crunch

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Kettlebell Swing

Intermediate

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Side Plank

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Hip Thrust

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+

Calf Extension

Beginner

+

Leg Curl (Seated)

Beginner

+

Ab Crunch

Beginner

+

Rear Delt Fly

Beginner

+

Goblet Lateral Lunge

Beginner

+

Incline Lever Row

Intermediate

+

Bulgarian Split Squat

Intermediate

+

Goblet Curtsy Lunge

Beginner

+

Ab Crunch

Beginner

+

Shoulder Press

Beginner

+

Split Squat

Beginner

+

Around the World

Beginner

+

Pallof Press Hold

Beginner

+

Tricep Extension

Intermediate

+

Shoulder Press (Isolated)

Beginner

+

Preacher Curl

Beginner

+

Clean and Press

Intermediate

+

Hip Thrust