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Exercise Notes:

Maintain shoulder engagement; avoid lifting head. Engage core to protect lower back.

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Pull Up

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Biceps

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Reverse Hyper

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Dumbbell Incline Bench Press

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Dynoball SL RDL into Slam and Plant

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Shoulder Press

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Goodmorning

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Pistol Squat

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Glutes

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Swiss Ball

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Assisted Dip

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Chest

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Intermediate

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Glutes

Ab Crunch

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Abs

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Quads

Glutes

Shoulder Shrug

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Traps

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Bench Press

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Chest

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Front Raise

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Dumbbell

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Leg Press

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Bicep Curl (Isolated)

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Bent Over Row

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Traps

Lats

Overhead Press

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KettleBell

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Seated Calf Raise

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Calves

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Hip Abductor (Standing)

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Outer Hip

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Squat Machine

Intermediate

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Quads

Glutes

Bulgarian Split Squat

Intermediate

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Dumbbell

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Quads

Glutes

Romanian Deadlift (RDL)

Intermediate

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Dumbbell

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Lower Back

Glutes

Hamstrings

Back Extension

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Lower Back

Glutes

Hamstrings

Incline Bench Press

Beginner

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Plate loaded

Chest

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Hip Thrust

Intermediate

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Glutes

Hamstrings

High Row (Isolated)

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Lats

Traps

Front Pulldown (Isolated)

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Traps

Lats

Belt Squat

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Quads

Glutes

Tricep Extension

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Standing Calf Raise

Beginner

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Bodyweight

Calves

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Assisted Pull Up

Beginner

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lachie cubis - fitness

Lats

Biceps

Rack Pull

Intermediate

+

Barbell

sam druce - fitness

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Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

jono franze - sydney

father figure fitness - sydney

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ken druce - pymble

nelo - fitness

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lachie cubis - fitness

Cable Tricep Extension

Beginner

+

Cable

Triceps

jono franze - sydney

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Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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nelo - fitness

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Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

jono franze - sydney

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plus fitness - lindfield

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lachie cubis - fitness

Incline Lever Row

Intermediate

+

Plate loaded

jono franze - sydney

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uts - activatefit gym

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sam druce - fitness

lachie cubis - fitness

Traps

Lats

Cable Crunch

Beginner

+

Cable

Abs

jono franze - sydney

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plus fitness - lindfield

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lachie cubis - fitness

Shoulder Press

Beginner

+

Dumbbell

Shoulders

jono franze - sydney

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plus fitness - lindfield

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ken druce - fitness

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lachie cubis - fitness

3 point row

Intermediate

+

KettleBell

sam druce - fitness

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Lats

Traps

Hip Thrust

Intermediate

+

Plate loaded

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ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - chatswood

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lachie cubis - fitness

Glutes

Hamstrings

Chin Up

Intermediate

+

Bodyweight

sam druce - fitness

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lachie cubis - fitness

Biceps

Lats

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

sam druce - fitness

plus fitness - lindfield

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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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lachie cubis - fitness

Single Arm Half Kneel Row

Intermediate

+

Cable

sam druce - fitness

plus fitness - lindfield

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lachie cubis - fitness

Lats

Triceps

Biceps

Bent Over Row

Intermediate

+

Smith

jono franze - sydney

father figure fitness - sydney

plus fitness - lindfield

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lachie cubis - fitness

Traps

Lats

Seated Cable Row

Beginner

+

Pin loaded

Lats

jono franze - sydney

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ken druce - pymble

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lachie cubis - fitness

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

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lachie cubis - fitness

Quads

Glutes

Glute Kickback

Beginner

+

Pin loaded

Glutes

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

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anytime fitness - bexley

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lachie cubis - fitness

Hanging Knee Twist

Intermediate

+

Bodyweight

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

plus fitness - chatswood

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uts - activatefit gym

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father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Obliques

Abs

Cable Tricep Extension

Beginner

+

Cable

Triceps

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

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plus fitness - castle hill

plus fitness - darlinghurst

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plus fitness - cremorne

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uts - activatefit gym

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ken druce - fitness

ken druce - pymble

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ethan fitness - sydney

lachie cubis - fitness

Chest Press

Beginner

+

Pin loaded

Chest

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

plus fitness - gordon

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plus fitness - darlinghurst

plus fitness - castle hill

lachie cubis - fitness

Hip Thrust

Intermediate

+

Plate loaded

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - gordon

benefiit fitness - haymarket

uts - activatefit gym

sam druce - fitness

lachie cubis - fitness

Glutes

Hamstrings

Sumo Squat

Beginner

+

KettleBell

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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plus fitness - darlinghurst

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uts - activatefit gym

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father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

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

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plus fitness - castle hill

plus fitness - darlinghurst

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Pendulum Squat

Intermediate

+

Plate loaded

benefiit fitness - haymarket

father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

Ab Crunch

Intermediate

+

Plate loaded

Abs

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

benefiit fitness - haymarket

uts - activatefit gym

anytime fitness - haymarket

anytime fitness - kensington

anytime fitness - northbridge

sam druce - fitness

lachie cubis - fitness

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

jono franze - sydney

father figure fitness - sydney

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

plus fitness - chatswood

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Standing Calf Raise

Beginner

+

Smith

Calves

jono franze - sydney

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plus fitness - lindfield

benefiit fitness - haymarket

plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

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ken druce - fitness

ken druce - pymble

nelo - fitness

lachie cubis - fitness

Reverse Lunge

Intermediate

+

Barbell

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

anytime fitness - kensington

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father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

Inverted Bosu Single Leg Squat

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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uts - activatefit gym

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ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

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

plus fitness - lindfield

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plus fitness - gordon

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sam druce - fitness

lachie cubis - fitness

Quads

Glutes

Calf Extension

Beginner

+

Pin loaded

Calves

jono franze - sydney

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benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

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plus fitness - darlinghurst

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Seated Row

Beginner

+

Pin loaded

jono franze - sydney

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benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - chatswood

lachie cubis - fitness

Lats

Traps

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

plus fitness - chatswood

plus fitness - balgowlah

plus fitness - darlinghurst

uts - activatefit gym

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plus fitness - castle hill

lachie cubis - fitness

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

benefiit fitness - haymarket

uts - activatefit gym

sam druce - fitness

lachie cubis - fitness

Cable Glute Kickback

Beginner

+

Cable

Glutes

jono franze - sydney

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sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

plus fitness - chatswood

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ken druce - fitness

ken druce - pymble

nelo - fitness

lachie cubis - fitness

Ab Crunch

Beginner

+

Pin loaded

Abs

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - gordon

benefiit fitness - haymarket

plus fitness - balgowlah

plus fitness - darlinghurst

plus fitness - castle hill

lachie cubis - fitness

Kettlebell Swing

Intermediate

+

KettleBell

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

anytime fitness - kensington

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uts - activatefit gym

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ethan fitness - sydney

lachie cubis - fitness

Back Squat

Intermediate

+

Barbell

sam druce - fitness

plus fitness - lindfield

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lachie cubis - fitness

Quads

Glutes

Assisted Chin Up

Beginner

+

Pin loaded

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

Lats

Biceps

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - gordon

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lachie cubis - fitness

Bulgarian Split Squat

Beginner

+

Bodyweight

sam druce - fitness

plus fitness - lindfield

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uts - activatefit gym

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lachie cubis - fitness

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

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ethan fitness - sydney

lachie cubis - fitness

Leg Extension

Beginner

+

Pin loaded

Quads

jono franze - sydney

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ken druce - pymble

nelo - fitness

plus fitness - gordon

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plus fitness - darlinghurst

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lachie cubis - fitness

Deadlift

Intermediate

+

KettleBell

sam druce - fitness

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ethan fitness - sydney

lachie cubis - fitness

Farmers Carry Treadmill

Beginner

+

Plate loaded

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father figure fitness - sydney

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ken druce - fitness

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ethan fitness - sydney

plus fitness - gordon

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Quads

Glutes

Tricep Extension

Beginner

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Pin loaded

Triceps

jono franze - sydney

father figure fitness - sydney

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ken druce - pymble

nelo - fitness

ethan fitness - sydney

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plus fitness - chatswood

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plus fitness - gordon

lachie cubis - fitness

Cable Lateral Raise

Beginner

+

Cable

Shoulders

jono franze - sydney

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plus fitness - lindfield

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plus fitness - balgowlah

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lachie cubis - fitness

Preacher Curls

Beginner

+

Plate loaded

Biceps

jono franze - sydney

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ken druce - pymble

nelo - fitness

ethan fitness - sydney

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lachie cubis - fitness

Decline Bench Press

Intermediate

+

Barbell

Chest

sam druce - fitness

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Hack Squat (45 Degree)

Intermediate

+

Plate loaded

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father figure fitness - sydney

ken druce - fitness

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nelo - fitness

anytime fitness - haymarket

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lachie cubis - fitness

Quads

Glutes

Leg Extension

Beginner

+

Pin loaded

Quads

jono franze - sydney

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ken druce - pymble

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V Squat

Intermediate

+

Plate loaded

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - gordon

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anytime fitness - bexley

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lachie cubis - fitness

Glutes

Hamstrings

Quads

Reverse Fly

Intermediate

+

Dumbbell

sam druce - fitness

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lachie cubis - fitness

Shoulders

Traps

Reverse Lunge

Intermediate

+

Barbell

sam druce - fitness

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Quads

Glutes

45 Degree Leg Press

Intermediate

+

Plate loaded

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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lachie cubis - fitness

Quads

Glutes

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

jono franze - sydney

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ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Split Squat

Beginner

+

Smith

jono franze - sydney

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lachie cubis - fitness

Quads

Glutes

Bulgarian Split Squat

Intermediate

+

KettleBell

sam druce - fitness

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Quads

Glutes

Military Press

Intermediate

+

Barbell

Shoulders

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Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

sam druce - fitness

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Quads

Glutes

Seated Row

Beginner

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Pin loaded

jono franze - sydney

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benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - chatswood

lachie cubis - fitness

Lats

Traps

Standing Calf Raise

Beginner

+

Bodyweight

Calves

jono franze - sydney

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sam druce - fitness

plus fitness - lindfield

benefiit fitness - haymarket

plus fitness - balgowlah

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

benefiit fitness - haymarket

lachie cubis - fitness

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

plus fitness - gordon

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

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

jono franze - sydney

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benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - gordon

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sam druce - fitness

lachie cubis - fitness

Seated Row

Intermediate

+

Pin loaded

jono franze - sydney

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benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Lats

Traps

Lateral Lunge

Beginner

+

Bodyweight

sam druce - fitness

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plus fitness - balgowlah

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uts - activatefit gym

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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

Incline Bench Press

Beginner

+

Plate loaded

Chest

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Sumo Squat

Beginner

+

KettleBell

sam druce - fitness

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anytime fitness - kensington

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uts - activatefit gym

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lachie cubis - fitness

Quads

Glutes

Side Plank with Hip Abduction

Beginner

+

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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uts - activatefit gym

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lachie cubis - fitness

Abs

Outer Hip

Obliques

Shoulder Press

Beginner

+

Plate loaded

Shoulders

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

plus fitness - lindfield

benefiit fitness - haymarket

plus fitness - gordon

plus fitness - chatswood

plus fitness - balgowlah

plus fitness - darlinghurst

plus fitness - castle hill

sam druce - fitness

lachie cubis - fitness

Front Squat

Intermediate

+

Barbell

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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plus fitness - castle hill

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uts - activatefit gym

anytime fitness - bexley

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father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

Standing Leg Drive

Beginner

+

Plate loaded

benefiit fitness - haymarket

father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

Hamstrings

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

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lachie cubis - fitness

Neck Extension

Beginner

+

Plate loaded

Traps

benefiit fitness - haymarket

father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Hip Extension

Beginner

+

Pin loaded

Outer Hip

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

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uts - activatefit gym

lachie cubis - fitness

Shoulder Press

Beginner

+

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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plus fitness - darlinghurst

plus fitness - castle hill

lachie cubis - fitness

Push Up

Beginner

+

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

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plus fitness - castle hill

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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

Seated Shoulder Press

Beginner

+

Smith

Shoulders

jono franze - sydney

father figure fitness - sydney

plus fitness - lindfield

benefiit fitness - haymarket

plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

anytime fitness - kensington

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ken druce - fitness

ken druce - pymble

nelo - fitness

lachie cubis - fitness

Goblet Squat

Beginner

+

KettleBell

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

Abs

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

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

benefiit fitness - haymarket

father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney

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benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - gordon

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lachie cubis - fitness

Reverse Hyper

Intermediate

+

Plate loaded

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Glutes

Lower Back

Hamstrings

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

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plus fitness - gordon

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lachie cubis - fitness

Deadlift

Intermediate

+

KettleBell

sam druce - fitness

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anytime fitness - kensington

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uts - activatefit gym

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ethan fitness - sydney

lachie cubis - fitness

High Low Plank

Beginner

+

Bodyweight

Abs

sam druce - fitness

plus fitness - lindfield

benefiit fitness - haymarket

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uts - activatefit gym

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ethan fitness - sydney

lachie cubis - fitness

Kettlebell Swing

Intermediate

+

KettleBell

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

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anytime fitness - kensington

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ethan fitness - sydney

lachie cubis - fitness

Preacher Curls

Beginner

+

Plate loaded

Biceps

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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plus fitness - gordon

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uts - activatefit gym

sam druce - fitness

lachie cubis - fitness

Plank

Beginner

+

Bodyweight

Abs

jono franze - sydney

father figure fitness - sydney

sam druce - fitness

plus fitness - lindfield

benefiit fitness - haymarket

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plus fitness - chatswood

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Hip Thrust

Intermediate

+

Plate loaded

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - gordon

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sam druce - fitness

lachie cubis - fitness

Glutes

Hamstrings

Box Jump

Beginner

+

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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father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

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

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plus fitness - balgowlah

anytime fitness - haymarket

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anytime fitness - kensington

anytime fitness - surry hills

sam druce - fitness

lachie cubis - fitness

Shoulder Press

Beginner

+

Dumbbell

Shoulders

jono franze - sydney

father figure fitness - sydney

sam druce - fitness

plus fitness - lindfield

benefiit fitness - haymarket

plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Lat Pullover

Intermediate

+

Dumbbell

Lats

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

anytime fitness - kensington

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father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Reverse Lunge

Beginner

+

KettleBell

sam druce - fitness

plus fitness - lindfield

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anytime fitness - kensington

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ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

sam druce - fitness

plus fitness - lindfield

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lachie cubis - fitness

Bent Over Row

Intermediate

+

Barbell

sam druce - fitness

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Lats

Traps

Glute Kickback

Beginner

+

Pin loaded

Glutes

jono franze - sydney

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ken druce - pymble

nelo - fitness

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lachie cubis - fitness

Cable Bicep Curl

Beginner

+

Cable

Biceps

jono franze - sydney

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plus fitness - lindfield

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Chest Press (Wide)

Beginner

+

Plate loaded

Chest

jono franze - sydney

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nelo - fitness

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plus fitness - cremorne

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lachie cubis - fitness

Front Pulldown (Isolated)

Beginner

+

Pin loaded

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lachie cubis - fitness

Traps

Lats

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

jono franze - sydney

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nelo - fitness

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Squat

Beginner

+

Bodyweight

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Quads

Glutes

Ab Crunch

Beginner

+

Pin loaded

Abs

jono franze - sydney

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ken druce - fitness

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nelo - fitness

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Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

sam druce - fitness

plus fitness - lindfield

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Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

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nelo - fitness

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Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

jono franze - sydney

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plus fitness - lindfield

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Calf Extension

Beginner

+

Pin loaded

Calves

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nelo - fitness

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Leg Curl

Beginner

+

Pin loaded

Hamstrings

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nelo - fitness

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Single Arm Half Kneel Row

Intermediate

+

Cable

sam druce - fitness

plus fitness - lindfield

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uts - activatefit gym

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Lats

Triceps

Biceps

Leg Press

Beginner

+

Pin loaded

Quads

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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Shoulder Press

Beginner

+

Pin loaded

Shoulders

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sam druce - fitness

lachie cubis - fitness

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

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uts - activatefit gym

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lachie cubis - fitness

Reverse Curl

Beginner

+

Dumbbell

sam druce - fitness

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plus fitness - balgowlah

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anytime fitness - kensington

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uts - activatefit gym

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lachie cubis - fitness

Biceps

Forearms

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

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sam druce - fitness

lachie cubis - fitness

Curtsy Lunge

Beginner

+

Bodyweight

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

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uts - activatefit gym

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ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

Push Up (Decline)

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

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plus fitness - castle hill

plus fitness - darlinghurst

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plus fitness - cremorne

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uts - activatefit gym

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Seated Row

Beginner

+

Pin loaded

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - gordon

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plus fitness - balgowlah

plus fitness - castle hill

plus fitness - darlinghurst

lachie cubis - fitness

Lats

Traps

Back Extension

Beginner

+

Pin loaded

Lower Back

jono franze - sydney

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benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

plus fitness - gordon

benefiit fitness - haymarket

plus fitness - balgowlah

plus fitness - darlinghurst

lachie cubis - fitness

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

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

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plus fitness - castle hill

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plus fitness - cremorne

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uts - activatefit gym

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Lower Back

Glutes

Hamstrings

Bench Press

Beginner

+

Smith

Chest

jono franze - sydney

father figure fitness - sydney

plus fitness - lindfield

benefiit fitness - haymarket

plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

anytime fitness - kensington

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plus fitness - castle hill

plus fitness - darlinghurst

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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 - gordon

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plus fitness - balgowlah

plus fitness - darlinghurst

uts - activatefit gym

plus fitness - castle hill

lachie cubis - fitness

3 point row

Intermediate

+

KettleBell

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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uts - activatefit gym

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father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Lats

Traps

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

plus fitness - gordon

benefiit fitness - haymarket

lachie cubis - fitness

Split Squat

Beginner

+

Bodyweight

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

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plus fitness - castle hill

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

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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plus fitness - darlinghurst

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ethan fitness - sydney

lachie cubis - fitness

Pistol Squat

Advanced

+

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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plus fitness - castle hill

plus fitness - darlinghurst

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uts - activatefit gym

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father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Glutes

Quads

Cable Chest Fly

Beginner

+

Cable

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

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plus fitness - castle hill

plus fitness - darlinghurst

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plus fitness - cremorne

anytime fitness - kingsford

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uts - activatefit gym

anytime fitness - bexley

anytime fitness - willoughby

ken druce - fitness

ken druce - pymble

nelo - fitness

lachie cubis - fitness

Bench Press

Intermediate

+

Plate 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 - darlinghurst

uts - activatefit gym

plus fitness - castle hill

sam druce - fitness

lachie cubis - fitness

Hip Thrust

Intermediate

+

Barbell

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

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plus fitness - cremorne

anytime fitness - kingsford

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uts - activatefit gym

anytime fitness - bexley

anytime fitness - willoughby

father figure fitness - sydney

ethan fitness - sydney

sam druce - fitness

lachie cubis - fitness

Glutes

Hamstrings

Hip Thrust

Intermediate

+

Plate loaded

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

benefiit fitness - haymarket

anytime fitness - haymarket

anytime fitness - bexley

anytime fitness - wolli creek

anytime fitness - kingsford

anytime fitness - kensington

sam druce - fitness

lachie cubis - fitness

Glutes

Hamstrings

Cable Tricep Extension

Beginner

+

Cable

Triceps

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

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anytime fitness - northbridge

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anytime fitness - kingsford

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anytime fitness - willoughby

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

V-Squat

Intermediate

+

Pin loaded

benefiit fitness - haymarket

father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Glutes

Quads

Teapot

Beginner

+

KettleBell

Obliques

benefiit fitness - haymarket

father figure fitness - sydney

lachie cubis - fitness

Front Raise

Beginner

+

Dumbbell

Shoulders

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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plus fitness - castle hill

plus fitness - darlinghurst

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plus fitness - cremorne

anytime fitness - kingsford

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uts - activatefit gym

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anytime fitness - willoughby

father figure fitness - sydney

lachie cubis - fitness

Forward Lunge

Beginner

+

KettleBell

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

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uts - activatefit gym

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father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

Assisted Pull Up

Beginner

+

Pin loaded

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

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anytime fitness - haymarket

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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

Lats

Biceps

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

benefiit fitness - haymarket

father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Pike Push Up

Intermediate

+

Bodyweight

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

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uts - activatefit gym

anytime fitness - bexley

anytime fitness - willoughby

father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Triceps

Shoulders

Back Extension

Beginner

+

Bodyweight

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

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plus fitness - castle hill

anytime fitness - wolli creek

anytime fitness - kingsford

anytime fitness - kensington

anytime fitness - surry hills

anytime fitness - northbridge

anytime fitness - willoughby

benefiit fitness - haymarket

lachie cubis - fitness

Lower Back

Glutes

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

Waiters Bow

Beginner

+

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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plus fitness - darlinghurst

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uts - activatefit gym

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father figure fitness - sydney

lachie cubis - fitness

Hamstrings

Glutes

Lower Back

Seated Row

Beginner

+

Pin loaded

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - chatswood

lachie cubis - fitness

Lats

Traps

Front Raise

Beginner

+

Dumbbell

Shoulders

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

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uts - activatefit gym

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father figure fitness - sydney

lachie cubis - fitness

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

benefiit fitness - haymarket

uts - activatefit gym

sam druce - fitness

lachie cubis - fitness

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

jono franze - sydney

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ken druce - pymble

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Squat Machine

Intermediate

+

Plate loaded

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Quads

Glutes

Side Plank with Hip Abduction

Beginner

+

Bodyweight

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Abs

Outer Hip

Obliques

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

jono franze - sydney

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nelo - fitness

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Incline Chest Press

Beginner

+

Pin loaded

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Chest

Shoulders

Sissy Squat

Beginner

+

Bodyweight

Quads

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Pendulum Squat

Intermediate

+

Plate loaded

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Quads

Glutes

Curtsy Lunge

Beginner

+

Bodyweight

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Quads

Glutes

Front Squat (Heel Raised)

Intermediate

+

Barbell

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plus fitness - balgowlah

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anytime fitness - kensington

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Quads

Glutes

Deadlift

Advanced

+

Barbell

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Decline Bench Press

Intermediate

+

Barbell

Chest

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Bent Over Row

Intermediate

+

Smith

jono franze - sydney

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plus fitness - lindfield

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plus fitness - balgowlah

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Traps

Lats

Hip Flexion

Beginner

+

Pin loaded

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Inner Thigh

Outer Hip

Cable Glute Kickback

Beginner

+

Cable

Glutes

jono franze - sydney

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plus fitness - lindfield

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Sumo Squat

Beginner

+

KettleBell

sam druce - fitness

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Quads

Glutes

Incline Chest Press (Isolated)

Beginner

+

Pin loaded

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Chest

Shoulders

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

anytime fitness - haymarket

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Quads

Glutes

Chest Fly

Beginner

+

Pin loaded

Chest

jono franze - sydney

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Push Up (Decline)

Intermediate

+

Bodyweight

Chest

jono franze - sydney

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sam druce - fitness

plus fitness - lindfield

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ethan fitness - sydney

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Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Chest Press

Beginner

+

Plate loaded

Chest

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

jono franze - sydney

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ken druce - pymble

nelo - fitness

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lachie cubis - fitness

Lateral Raise

Beginner

+

Pin loaded

Shoulders

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benefiit fitness - haymarket

plus fitness - chatswood

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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lachie cubis - fitness

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

anytime fitness - kensington

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Quads

Glutes

Leg Curl

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney

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nelo - fitness

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lachie cubis - fitness

Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

jono franze - sydney

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plus fitness - lindfield

benefiit fitness - haymarket

plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

anytime fitness - kensington

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ken druce - fitness

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Seated Row (Chest Supported)

Beginner

+

Plate loaded

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - castle hill

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lachie cubis - fitness

Lats

Traps

Neck Extension

Beginner

+

Plate loaded

Traps

benefiit fitness - haymarket

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ethan fitness - sydney

lachie cubis - fitness

Lat Pullover

Intermediate

+

Dumbbell

Lats

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

anytime fitness - kensington

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ethan fitness - sydney

lachie cubis - fitness

Split Squat

Beginner

+

Bodyweight

jono franze - sydney

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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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plus fitness - castle hill

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ken druce - fitness

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nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Cable Bicep Curl

Beginner

+

Cable

Biceps

jono franze - sydney

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plus fitness - lindfield

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ken druce - fitness

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nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

jono franze - sydney

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ken druce - fitness

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nelo - fitness

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lachie cubis - fitness

Preacher Curls

Beginner

+

Plate loaded

Biceps

jono franze - sydney

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ken druce - pymble

nelo - fitness

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lachie cubis - fitness

Cable Tricep Extension

Beginner

+

Cable

Triceps

jono franze - sydney

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plus fitness - lindfield

benefiit fitness - haymarket

plus fitness - balgowlah

plus fitness - chatswood

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Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

jono franze - sydney

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ken druce - pymble

nelo - fitness

ethan fitness - sydney

plus fitness - lindfield

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plus fitness - gordon

plus fitness - chatswood

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Halo

Beginner

+

KettleBell

sam druce - fitness

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plus fitness - balgowlah

plus fitness - chatswood

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anytime fitness - kensington

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lachie cubis - fitness

Traps

Shoulders

Teapot

Beginner

+

KettleBell

Obliques

benefiit fitness - haymarket

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lachie cubis - fitness

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

jono franze - sydney

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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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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Reverse Lunge

Intermediate

+

Barbell

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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Quads

Glutes

Assisted Chin Up

Beginner

+

Pin 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

plus fitness - chatswood

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anytime fitness - bexley

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lachie cubis - fitness

Lats

Biceps

Pallof Press

Beginner

+

Cable

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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Abs

Obliques

Ab Crunch

Beginner

+

Pin loaded

Abs

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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plus fitness - gordon

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lachie cubis - fitness

Hip Thrust

Intermediate

+

Plate loaded

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benefiit fitness - haymarket

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ken druce - pymble

nelo - fitness

plus fitness - gordon

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lachie cubis - fitness

Glutes

Hamstrings

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

benefiit fitness - haymarket

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ethan fitness - sydney

lachie cubis - fitness

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

Tricep Extension

Intermediate

+

Dumbbell

Triceps

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

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plus fitness - castle hill

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ken druce - pymble

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ethan fitness - sydney

lachie cubis - fitness

Skull Crushers

Beginner

+

Dumbbell

Triceps

sam druce - fitness

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plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

anytime fitness - kensington

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ethan fitness - sydney

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Tricep Push Up

Beginner

+

Bodyweight

sam druce - fitness

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ethan fitness - sydney

lachie cubis - fitness

Chest

Triceps

Military Press

Intermediate

+

Barbell

Shoulders

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

anytime fitness - kensington

anytime fitness - surry hills

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Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney

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ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

sam druce - fitness

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plus fitness - chatswood

plus fitness - gordon

anytime fitness - kensington

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ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

Calf Extension

Beginner

+

Pin loaded

Calves

jono franze - sydney

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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

Seated Row (Isolated)

Beginner

+

Plate loaded

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

uts - activatefit gym

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

Lats

Traps

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention

We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.

Connected Equipment

We connect your equipment together so our guides can make smart suggestions to memebers.

24/7 Experience

Our interactive guides allow for 24/7 gyms to give members a 24/7 experience.

Video is 10x

Gym machine stickers are outdated and limited, our guides have full video demonstrations.

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Prone Swimmers Flyes

Prone Swimmers Flyes

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Wedge Squat

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Standing Leg Drive

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Curtsy Lunge

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Ab Crunch

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Hack Squat

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Goblet Wedge Squat

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Rear Delt Fly

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Pallof Press

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Neck Extension

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Leg Extension (Isolated)

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Seated Calf Raise

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Box Jump (90 Degree Single Leg)

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Forward Lunge

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Chest Press

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Lat Pull Down

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Hip Adductor

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Seated Row

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Seated Cable Row

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Pull Up

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Dynoball SL RDL into Slam and Plant