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Nordics

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Key Points:

Common Mistakes:

Exercise Notes:

Control descent, engage hamstrings. Mistakes: Not controlling movement, not engaging hamstrings fully.

Similar Exercises

Pallof Press

Beginner

+

Cable

Abs, Obliques

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

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Chest Press

Beginner

+

Pin loaded

Chest

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Split Squat

Beginner

+

Smith

Quads, Glutes

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Upright Row

Beginner

+

Cable

Shoulders, Traps

Forward Lunge

Beginner

+

Bodyweight

Quads

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Bicep Curl

Beginner

+

Plate loaded

Biceps

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Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

3 point row

Intermediate

+

KettleBell

Lats, Traps

Preacher Curl

Beginner

+

Pin loaded

Biceps

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Front Squat

Intermediate

+

Barbell

Quads, Glutes

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

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Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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Chest Press

Beginner

+

Pin loaded

Chest

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Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Cable Lateral Raise

Beginner

+

Cable

Shoulders

Back Extension

Beginner

+

Pin loaded

Lower Back

Teapot

Beginner

+

KettleBell

Obliques

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Shoulder Shrug

Beginner

+

Plate loaded

Traps

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Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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Squat

Beginner

+

Bodyweight

Quads, Glutes

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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Overhead Press

Beginner

+

KettleBell

Shoulders

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Step Up

Beginner

+

Bodyweight

Quads

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

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Cable Chest Press

Beginner

+

Cable

Chest

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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Chest Fly

Beginner

+

Pin loaded

Chest

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Tricep Extension

Intermediate

+

Dumbbell

Triceps

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Decline Sit Up

Intermediate

+

Bodyweight

Abs

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Chest Press

Beginner

+

Pin loaded

Chest

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Push Up (Incline)

Beginner

+

Bodyweight

Chest

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Tricep Extension

Beginner

+

Pin loaded

Triceps

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Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Chest Press

Beginner

+

Plate loaded

Chest

Standing Calf Raise

Beginner

+

Smith

Calves

Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Shrugs

Beginner

+

Dumbbell

Traps

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Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Floor Press

Beginner

+

Dumbbell

Chest

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T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

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Bench Press

Beginner

+

Plate loaded

Chest

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Seated Cable Row

Beginner

+

Pin loaded

Lats

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Halo

Beginner

+

KettleBell

Traps, Shoulders

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Shoulder Press

Beginner

+

Dumbbell

Shoulders

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Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Plank

Beginner

+

Bodyweight

Abs

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Chest Fly

Beginner

+

Pin loaded

Chest

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Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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Incline Chest Press

Beginner

+

Plate loaded

Chest

Bicep Curl

Beginner

+

Pin loaded

Biceps

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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

Cable Glute Kickback

Beginner

+

Cable

Glutes

Lat Pull Down

Beginner

+

Plate loaded

Lats

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Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

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Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

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High Low Plank

Beginner

+

Bodyweight

Abs

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Leg Extension

Beginner

+

Pin loaded

Quads

Preacher Curls

Beginner

+

Plate loaded

Biceps

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

Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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

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

Squat

Beginner

+

Smith

Quads, Glutes

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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Sissy Squat

Beginner

+

Bodyweight

Quads

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Step Up

Beginner

+

Bodyweight

Quads

High Low Plank

Beginner

+

Bodyweight

Abs

Halo

Beginner

+

KettleBell

Traps, Shoulders

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Bench Press

Beginner

+

Smith

Chest

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Bicep Curl

Beginner

+

Pin loaded

Biceps

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

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Overhead Press

Beginner

+

KettleBell

Shoulders

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

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Tricep Press

Beginner

+

Pin loaded

Triceps

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Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Cable Crunch

Beginner

+

Cable

Abs

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Cable Bicep Curl

Beginner

+

Cable

Biceps

Cable Chest Fly

Beginner

+

Cable

Chest

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

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Chest Press

Beginner

+

Pin loaded

Chest

High Row (Isolated)

Beginner

+

Plate loaded

Lats

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

Pallof Press

Beginner

+

Cable

Abs, Obliques

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

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

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

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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

Front Squat

Intermediate

+

Barbell

Quads, Glutes

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

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

Lat Pullover

Intermediate

+

Pin loaded

Lats

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

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

Chest Press

Beginner

+

Pin loaded

Chest

Shoulder Press

Beginner

+

Plate loaded

Shoulders

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

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Chest Press

Beginner

+

Pin loaded

Chest

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

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

Split Squat

Beginner

+

Smith

Quads, Glutes

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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

Bench Press

Beginner

+

Plate loaded

Chest

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Leg Extension

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, plus fitness - castle hill, lachie cubis - fitness

Split Squat

Beginner

+

KettleBell

Quads

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

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

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

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

Cable Glute Kickback

Beginner

+

Cable

Glutes

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

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

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

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

Cable Tricep Extension

Beginner

+

Cable

Triceps

Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

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

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Military Press

Intermediate

+

Barbell

Shoulders

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Forward Lunge

Beginner

+

Bodyweight

Quads

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Back Extension

Beginner

+

Pin loaded

Lower Back

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Leg Raise

Intermediate

+

Bodyweight

Abs

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, lachie cubis - fitness

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Cable Chest Press

Beginner

+

Cable

Chest

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

Seated Row

Intermediate

+

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, lachie cubis - fitness

Standing Calf Raise

Beginner

+

Pin loaded

Calves

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - chatswood, plus fitness - balgowlah, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, sam druce - fitness, lachie cubis - fitness

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Squat

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, benefiit fitness - haymarket, , plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, plus fitness - cremorne, anytime fitness - bexley, sam druce - fitness, plus fitness - gordon, lachie cubis - fitness

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

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

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

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

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

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

Back Extension

Beginner

+

Pin loaded

Lower Back

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Halo

Beginner

+

KettleBell

Traps, Shoulders

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

Step Up

Beginner

+

Bodyweight

Quads

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

Shrugs

Beginner

+

Cable

Traps

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, 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

Upright Row

Beginner

+

Cable

Shoulders, Traps

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

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

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

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Pallof Press

Beginner

+

Cable

Abs, Obliques

Preacher Curl

Beginner

+

Pin loaded

Biceps

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Lat Pull Down

Beginner

+

Pin loaded

Lats

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

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Bench Press

Intermediate

+

Plate loaded

Chest

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

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Chest Press

Beginner

+

Pin loaded

Chest

Decline Sit Up

Intermediate

+

Bodyweight

Abs

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

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Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Leg Raise

Intermediate

+

Bodyweight

Abs

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

Chest Press

Beginner

+

Plate loaded

Chest

Standing Calf Raise

Beginner

+

Bodyweight

Calves

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Nordics

Nordics

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Pallof Press

Beginner

+

Hip Thrust

Intermediate

+

Staggered SA Push with Rotation

Intermediate

+

Glute Bridge

Beginner

+

Chest Press

Beginner

+

Leg Curl (Seated)

Beginner

+

Clean and Press

Intermediate

+

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bulgarian Split Squat

Intermediate

+

Split Squat

Beginner

+

Upright Row

Beginner

+

Forward Lunge

Beginner

+

Deadlift

Intermediate

+

Reverse Ab Crunch

Intermediate

+

Bicep Curl

Beginner

+

Front Squat (Heel Raised)

Intermediate

+

3 point row

Intermediate

+

Preacher Curl

Beginner

+

Front Squat

Intermediate

+

Pike Push Up

Intermediate

+

Pull Up

Intermediate

+

Hip Flexion

Beginner

+

Hip Abduction

Beginner

+

Hip Thrust