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sets

Duration required

reps

Focus Area required

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SA Banded Rolls

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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Single arm rolls with band resistance. Common Mistakes: Using too much resistance, poor control.

Similar Exercises

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

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Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

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Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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Upright Row

Beginner

+

Cable

Shoulders, Traps

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Standing Calf Raise

Beginner

+

Pin loaded

Calves

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Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Chest Fly

Beginner

+

Pin loaded

Chest

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3 point row

Intermediate

+

KettleBell

Lats, Traps

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Chest Dips

Intermediate

+

Bodyweight

Chest

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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

Bicep Curl

Beginner

+

Dumbbell

Biceps

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High Low Plank

Beginner

+

Bodyweight

Abs

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Hip Abductor

Beginner

+

Pin loaded

Outer Hip

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Chest Press

Beginner

+

Pin loaded

Chest

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

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Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Chest Press

Beginner

+

Plate loaded

Chest

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Squat

Beginner

+

Smith

Quads, Glutes

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Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

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Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Bench Press

Intermediate

+

Plate loaded

Chest

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Military Press

Intermediate

+

Barbell

Shoulders

Push Up (Incline)

Beginner

+

Bodyweight

Chest

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

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Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

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45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Lat Pullover

Intermediate

+

Pin loaded

Lats

Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Preacher Curls

Beginner

+

Plate loaded

Biceps

Cable Tricep Extension

Beginner

+

Cable

Triceps

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Incline Chest Press

Beginner

+

Plate loaded

Chest

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Split Squat

Beginner

+

Smith

Quads, Glutes

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Chest Press

Beginner

+

Pin loaded

Chest

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Bent Over Row

Intermediate

+

Smith

Traps, Lats

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Calf Extension

Beginner

+

Pin loaded

Calves

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Cable Chest Fly

Beginner

+

Cable

Chest

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Push Up

Beginner

+

Bodyweight

Chest

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

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

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Bench Press

Beginner

+

Plate loaded

Chest

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Hip Extension

Beginner

+

Pin loaded

Outer Hip

Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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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

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Sissy Squat

Beginner

+

Bodyweight

Quads

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

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Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

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

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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

Halo

Beginner

+

KettleBell

Traps, Shoulders

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

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

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

Cable Crunch

Beginner

+

Cable

Abs

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

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

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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

Standing Calf Raise

Beginner

+

Bodyweight

Calves

Step Up

Beginner

+

Bodyweight

Quads

Ab Crunch

Beginner

+

Pin loaded

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

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Push Up

Beginner

+

Bodyweight

Chest

Plank

Beginner

+

Bodyweight

Abs

Leg Press

Beginner

+

Pin loaded

Quads

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Incline Chest Fly

Intermediate

+

Plate loaded

Chest

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

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Halo

Beginner

+

KettleBell

Traps, Shoulders

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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

Push Up (Incline)

Beginner

+

Bodyweight

Chest

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Neck Extension

Beginner

+

Plate loaded

Traps

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Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Seated Cable Row

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - kingsford, sam druce - fitness, lachie cubis - fitness

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Bench Press

Beginner

+

Smith

Chest

Chest Press

Beginner

+

Pin loaded

Chest

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Teapot

Beginner

+

KettleBell

Obliques

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Hip Extension

Beginner

+

Pin loaded

Outer Hip

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

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

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

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

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

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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

Shrugs

Beginner

+

Cable

Traps

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, benefiit fitness - haymarket, plus fitness - gordon, plus fitness - chatswood, uts - activatefit gym, plus fitness - cremorne, plus fitness - castle hill, plus fitness - darlinghurst, 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

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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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, ethan fitness - sydney, plus fitness - chatswood, uts - activatefit gym, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, , anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, 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

Hip Abductor

Beginner

+

Pin loaded

Outer Hip

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - castle hill, plus fitness - gordon, 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

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Cable Lateral Raise

Beginner

+

Cable

Shoulders

Split Squat

Beginner

+

Smith

Quads, Glutes

Ab Crunch

Beginner

+

Pin loaded

Abs

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

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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Tricep Extension

Beginner

+

Pin loaded

Triceps

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

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

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

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

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

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Glute Kickback

Beginner

+

Pin loaded

Glutes

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

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

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

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

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - willoughby, plus fitness - balgowlah, lachie cubis - fitness

3 point row

Intermediate

+

KettleBell

Lats, Traps

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Lat Pullover

Intermediate

+

Pin loaded

Lats

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

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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

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

Bench Press

Intermediate

+

Plate loaded

Chest

Leg Raise

Intermediate

+

Bodyweight

Abs

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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

Incline Chest Press

Beginner

+

Plate loaded

Chest

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Cable Bicep Curl

Beginner

+

Cable

Biceps

Lat Pullover

Intermediate

+

Dumbbell

Lats

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

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

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

Leg Curl

Beginner

+

Pin loaded

Hamstrings

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

Cable Lateral Raise

Beginner

+

Cable

Shoulders

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Skull Crushers

Beginner

+

Dumbbell

Triceps

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

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

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

Ab Crunch

Beginner

+

Pin loaded

Abs

Chest Press

Beginner

+

Plate loaded

Chest

Glute Kickback

Beginner

+

Pin loaded

Glutes

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

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, 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

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

Leg Raise

Intermediate

+

Bodyweight

Abs

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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

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

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Cable Chest Press

Beginner

+

Cable

Chest

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Decline Sit Up

Intermediate

+

Bodyweight

Abs

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Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

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Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Cable Glute Kickback

Beginner

+

Cable

Glutes

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Split Squat

Beginner

+

KettleBell

Quads

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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Overhead Press

Beginner

+

KettleBell

Shoulders

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Ab Twist

Beginner

+

Pin loaded

Obliques

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Shoulder Shrug

Beginner

+

Plate loaded

Traps

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Standing Calf Raise

Beginner

+

Smith

Calves

Bicep Curl

Beginner

+

Dumbbell

Biceps

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Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Calf Extension

Beginner

+

Pin loaded

Calves

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Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Teapot

Beginner

+

KettleBell

Obliques

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Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Bench Press

Beginner

+

Smith

Chest

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Seated Shoulder Press

Beginner

+

Smith

Shoulders

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Goblet Squat

Beginner

+

Split Squat

Beginner

+

Deadlift

Intermediate

+

Glute Kickback (Lying)

Beginner

+

Side Plank

Beginner

+

Leg Extension (Isolated)

Beginner

+

Upright Row

Beginner

+

Hip Abductor (Standing)

Beginner

+

Standing Calf Raise

Beginner

+

Deadlift

Advanced

+

Chest Fly

Beginner

+

3 point row

Intermediate

+

Reverse V Squat

Intermediate

+

Chest Dips

Intermediate

+

Tricep Extension

Beginner

+

Clean and Press

Intermediate

+

45 Degree Leg Press (Isolated)

Intermediate

+

Bicep Curl

Beginner

+

High Low Plank

Beginner

+

Hip Thrust

Intermediate

+

Hip Abductor

Beginner

+

Chest Press

Beginner

+

Seated Cable Row

Beginner

+

Incline Cross-Over Push Up