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Seated Banded Hamstring and Calf Stretch

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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Stretch hamstrings and calves slowly, keep back straight. Common Mistakes: Overstretching, rounding back.

Seated Banded Hamstring and Calf Stretch muscle groups

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+

Cable

Shoulders, Traps

Chest Press

Intermediate

+

Plate loaded

Chest

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Front Raise

Beginner

+

Dumbbell

Shoulders

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Floor Press

Beginner

+

Dumbbell

Chest

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Shrugs

Beginner

+

Dumbbell

Traps

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Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

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Leg Press

Beginner

+

Pin loaded

Quads

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Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Tricep Press

Beginner

+

Pin loaded

Triceps

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Chest Fly

Beginner

+

Pin loaded

Chest

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Tricep Extension

Intermediate

+

Dumbbell

Triceps

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Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Front Squat

Intermediate

+

Barbell

Quads, Glutes

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Bicep Curl

Beginner

+

Pin loaded

Biceps

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Neck Extension

Beginner

+

Plate loaded

Traps

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Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Cable Glute Kickback

Beginner

+

Cable

Glutes

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Standing Calf Raise

Beginner

+

Smith

Calves

Leg Extension

Beginner

+

Pin loaded

Quads

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Leg Curl

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, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - darlinghurst, plus fitness - castle hill, lachie cubis - fitness

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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

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, plus fitness - cremorne, plus fitness - castle hill, lachie cubis - fitness

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Preacher Curls

Beginner

+

Plate loaded

Biceps

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

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

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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

Lat Pull Down

Beginner

+

Pin loaded

Lats

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

Nordic Curl (Assisted)

Beginner

+

Bodyweight

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

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

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

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

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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

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, 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

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

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

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

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

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Bench Press

Intermediate

+

Plate loaded

Chest

Ab Crunch

Beginner

+

Pin loaded

Abs

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Military Press

Intermediate

+

Barbell

Shoulders

Lat Pullover

Intermediate

+

Pin loaded

Lats

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Cable Chest Fly

Beginner

+

Cable

Chest

Calf Extension

Beginner

+

Pin loaded

Calves

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

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Cable Crunch

Beginner

+

Cable

Abs

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Preacher Curl

Beginner

+

Pin loaded

Biceps

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

Cable Tricep Extension

Beginner

+

Cable

Triceps

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

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

Overhead Press

Beginner

+

KettleBell

Shoulders

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

Seated Shoulder Press

Beginner

+

Smith

Shoulders

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, uts - activatefit gym, anytime fitness - kingsford, anytime fitness - surry hills, lachie cubis - fitness

Teapot

Beginner

+

KettleBell

Obliques

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Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Ab Crunch

Beginner

+

Pin loaded

Abs

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

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Leg Extension

Beginner

+

Pin loaded

Quads

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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

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

Bicep Curl

Beginner

+

Plate loaded

Biceps

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

Bent Over Row

Intermediate

+

Dumbbell

Traps, 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

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

Cable Chest Press

Beginner

+

Cable

Chest

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

Shrugs

Beginner

+

Cable

Traps

Cable Crunch

Beginner

+

Cable

Abs

Leg Press

Beginner

+

Pin loaded

Quads

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, uts - activatefit gym, 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, plus fitness - balgowlah, lachie cubis - fitness

3 point row

Intermediate

+

KettleBell

Lats, Traps

Incline Chest Press

Beginner

+

Plate loaded

Chest

Squat

Beginner

+

Bodyweight

Quads, Glutes

Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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

Bench Press

Beginner

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, plus fitness - gordon, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Leg Press

Beginner

+

Pin loaded

Quads

Shrugs

Beginner

+

Dumbbell

Traps

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Hip Extension

Beginner

+

Pin loaded

Outer Hip

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Seated Shoulder Press

Beginner

+

Smith

Shoulders

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

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Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Lat Pullover

Intermediate

+

Dumbbell

Lats

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Around the World

Beginner

+

KettleBell

Obliques, Abs

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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Cable Glute Kickback

Beginner

+

Cable

Glutes

Leg Curl

Beginner

+

Pin loaded

Hamstrings

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Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Chest Fly

Beginner

+

Pin loaded

Chest

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Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Seated Banded Hamstring and Calf Stretch

Seated Banded Hamstring and Calf Stretch

66a21dd680737967b7886835

https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/2bEkvGOe.webp

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Chin Up

Intermediate

+

Tricep Extension

Beginner

+

Swissball Back Extension T and Y

Intermediate

+

Kettlebell Swing

Intermediate

+

Leg Curl (Kneeling)

Beginner

+

Rear Delt Fly

Beginner

+

High Row (Isolated)

Beginner

+

Pallof Press

Beginner

+

Lateral Raise

Beginner

+

Lat Pull Down

Beginner

+

Pull Up

Intermediate

+

45 Degree Leg Press

Intermediate

+

Plank

Beginner

+

Incline Chest Press

Beginner

+

Leg Curl (Standing)

Beginner

+

Lat Pull Down (Isolated)

Beginner

+

Cable Bicep Curl

Beginner

+

Teapot

Beginner

+

Bicep Curl

Beginner

+

Lat Pullover

Intermediate

+

Shoulder Press

Beginner

+

Leg Extension (Isolated)

Beginner

+

Hip Thrust

Intermediate

+

Oblique Crunch