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Pigeon Rotation

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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Keep hips square, rotate smoothly. Common Mistakes: Overstretching, not keeping hips square.

Similar Exercises

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Bench Press

Beginner

+

Smith

Chest

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Bicep Curl

Beginner

+

Plate loaded

Biceps

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Calf Extension

Beginner

+

Pin loaded

Calves

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Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Lat Pull Down

Beginner

+

Plate loaded

Lats

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Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Preacher Curl

Beginner

+

Pin loaded

Biceps

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Ab Crunch

Beginner

+

Pin loaded

Abs

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Shoulder Press

Beginner

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Dumbbell

Shoulders

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Incline Chest Press

Beginner

+

Plate loaded

Chest

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

Upright Row

Beginner

+

Cable

Shoulders, Traps

Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

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Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

Leg Press

Beginner

+

Pin loaded

Quads

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Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Seated Shoulder Press

Beginner

+

Smith

Shoulders

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Overhead Press

Beginner

+

KettleBell

Shoulders

Squat

Beginner

+

Bodyweight

Quads, Glutes

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Chest Dips

Intermediate

+

Bodyweight

Chest

Standing Calf Raise

Beginner

+

Smith

Calves

Squat

Beginner

+

Smith

Quads, Glutes

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Lat Pullover

Intermediate

+

Pin loaded

Lats

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

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Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Pallof Press

Beginner

+

Cable

Abs, Obliques

Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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Ab Crunch

Beginner

+

Pin loaded

Abs

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Bench Press

Intermediate

+

Plate loaded

Chest

Cable Lateral Raise

Beginner

+

Cable

Shoulders

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Plank

Beginner

+

Bodyweight

Abs

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Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Shoulder Press

Beginner

+

Plate loaded

Shoulders

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Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Ab Crunch

Beginner

+

Pin loaded

Abs

Cable Chest Press

Beginner

+

Cable

Chest

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

Halo

Beginner

+

KettleBell

Traps, Shoulders

Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

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Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

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Lat Pullover

Intermediate

+

Dumbbell

Lats

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Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Oblique Crunch

Intermediate

+

Plate loaded

Obliques

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Preacher Curls

Beginner

+

Plate loaded

Biceps

Front Raise

Beginner

+

Dumbbell

Shoulders

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Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Cable Bicep Curl

Beginner

+

Cable

Biceps

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Leg Extension

Beginner

+

Pin loaded

Quads

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

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Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

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Calf Extension

Beginner

+

Pin loaded

Calves

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Seated Row

Beginner

+

Plate loaded

Lats, Traps

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Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Cable Glute Kickback

Beginner

+

Cable

Glutes

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Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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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

Bench Press

Beginner

+

Plate loaded

Chest

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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

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

3 point row

Intermediate

+

KettleBell

Lats, Traps

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

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Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Lat Pull Down

Beginner

+

Plate loaded

Lats

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

Squat

Beginner

+

Bodyweight

Quads, Glutes

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Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Bench Press

Intermediate

+

Plate loaded

Chest

Shoulder Shrug

Beginner

+

Plate loaded

Traps

Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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

Split Squat

Beginner

+

Smith

Quads, Glutes

Leg Raise

Intermediate

+

Bodyweight

Abs

Chest Fly

Beginner

+

Pin loaded

Chest

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

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

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Standing Calf Raise

Beginner

+

Bodyweight

Calves

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, anytime fitness - northbridge, 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, benefiit fitness - haymarket, lachie cubis - fitness

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Plank

Beginner

+

Bodyweight

Abs

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, anytime fitness - northbridge, 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 Adductor

Beginner

+

Pin loaded

Inner Thigh

Glute Bridge

Beginner

+

Bodyweight

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, anytime fitness - northbridge, 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

High Low Plank

Beginner

+

Bodyweight

Abs

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Back Extension

Beginner

+

Pin loaded

Lower Back

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

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Bench Press

Beginner

+

Plate loaded

Chest

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Shoulder Press

Beginner

+

Dumbbell

Shoulders

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

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

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

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

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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

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

Lever Squat

Intermediate

+

Plate loaded

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

Leg Extension

Beginner

+

Pin loaded

Quads

Bicep Curl

Beginner

+

Dumbbell

Biceps

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

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Push Up (Pseudo)

Intermediate

+

Bodyweight

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, anytime fitness - northbridge, 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

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

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

Leg Extension

Beginner

+

Pin loaded

Quads

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

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Leg Press

Beginner

+

Pin loaded

Quads

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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

Back Squat

Intermediate

+

Barbell

Quads, Glutes

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

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

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

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Sissy Squat

Beginner

+

Bodyweight

Quads

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

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

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, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Ab Crunch

Intermediate

+

Plate loaded

Abs

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Standing Calf Raise

Beginner

+

Smith

Calves

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

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

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

benefiit fitness - haymarket, 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

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Cable Crunch

Beginner

+

Cable

Abs

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, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

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

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

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

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

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

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

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, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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 Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Ab Crunch

Beginner

+

Pin loaded

Abs

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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

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

Upright Row

Beginner

+

Cable

Shoulders, Traps

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Cable Glute Kickback

Beginner

+

Cable

Glutes

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, anytime fitness - northbridge, 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, lachie cubis - fitness

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Ab Twist

Beginner

+

Pin loaded

Obliques

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

Ab Crunch

Beginner

+

Pin loaded

Abs

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

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Split Squat

Beginner

+

Smith

Quads, Glutes

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

Plank

Beginner

+

Bodyweight

Abs

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, anytime fitness - northbridge, 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 Adduction

Beginner

+

Pin loaded

Inner Thigh

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

Preacher Curls

Beginner

+

Plate loaded

Biceps

Teapot

Beginner

+

KettleBell

Obliques

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Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

Floor Press

Beginner

+

Dumbbell

Chest

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Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Hip Abductor

Beginner

+

Pin loaded

Outer Hip

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Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Halo

Beginner

+

KettleBell

Traps, Shoulders

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Cable Tricep Extension

Beginner

+

Cable

Triceps

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Decline Sit Up

Intermediate

+

Bodyweight

Abs

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Around the World

Beginner

+

KettleBell

Obliques, Abs

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Chest Press

Intermediate

+

Plate loaded

Chest

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Standing Calf Raise

Beginner

+

Bodyweight

Calves

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Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Back Extension

Beginner

+

Pin loaded

Lower Back

Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

Push Up

Beginner

+

Bodyweight

Chest

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Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

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Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Chest Press

Beginner

+

Pin loaded

Chest

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Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

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Incline Chest Press

Beginner

+

Plate loaded

Chest

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Shrugs

Beginner

+

Dumbbell

Traps

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Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Standing Calf Raise

Beginner

+

Smith

Calves

Push Up (Incline)

Beginner

+

Bodyweight

Chest

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Pigeon Rotation

Pigeon Rotation

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Goblet Squat

Beginner

+

Dynoball SL RDL into Slam and Plant

Beginner

+

Tricep Push Up

Beginner

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Reverse Hyper

Intermediate

+

V-Squat

Intermediate

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Bench Press

Beginner

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Bicep Curl

Beginner

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Calf Extension

Beginner

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Lever Squat

Intermediate

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Lat Pull Down

Beginner

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Shoulder Press (Standing)

Intermediate

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Preacher Curl

Beginner

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Beginner

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Beginner

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Squat Machine

Intermediate

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Sumo Squat

Beginner

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Beginner

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Single Arm Tricep Extension

Beginner

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Beginner

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Upright Row

Beginner

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