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Single Arm RDL To Clean & Press (DB)
Single Arm RDL To Clean & Press (DB)
66164731c0b6156b020e9488
https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/MDqsvWRd.webp
Summary
Transcript
Why SF
Key Points:
Common Mistakes:
Exercise Notes:
Hold the dumbbell with the opposite arm to your stable leg
Lower the dumbbell as you hinge from the hips and extend your leg backward
Simultaneously knee drive to 90 degrees with that same leg and curl the dumbbell upward
Once set, keep the lower body stable and perform a single arm press
Where you should 'feel it':
Primary Muscles:
Hamstrings,Glutes
Hamstrings,Gluteus Maximus
Secondary Muscles
Biceps,Abs
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plus fitness - gordon
plus fitness - balgowlah
plus fitness - darlinghurst
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
Plank
Beginner
+
Bodyweight
Abs
jono franze - sydney
father figure fitness - sydney
sam druce - fitness
plus fitness - lindfield
benefiit fitness - haymarket
plus fitness - balgowlah
plus fitness - chatswood
plus fitness - gordon
anytime fitness - kensington
anytime fitness - surry hills
plus fitness - castle hill
plus fitness - darlinghurst
anytime fitness - wolli creek
anytime fitness - northbridge
plus fitness - cremorne
anytime fitness - kingsford
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uts - activatefit gym
anytime fitness - bexley
anytime fitness - willoughby
ken druce - fitness
ken druce - pymble
nelo - fitness
ethan fitness - sydney
lachie cubis - fitness
Glute Bridge
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
anytime fitness - surry hills
plus fitness - castle hill
plus fitness - darlinghurst
anytime fitness - wolli creek
anytime fitness - northbridge
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
ethan fitness - sydney
lachie cubis - fitness
Glutes
Hamstrings
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
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
V-Squat
Intermediate
+
Pin loaded
benefiit fitness - haymarket
father figure fitness - sydney
jono franze - sydney
ken druce - fitness
ken druce - pymble
nelo - fitness
ethan fitness - sydney
lachie cubis - fitness
Glutes
Quads
Lateral Raise (Seated)
Beginner
+
Pin loaded
Shoulders
jono franze - sydney
father figure fitness - sydney
benefiit fitness - haymarket
plus fitness - chatswood
ken druce - fitness
ken druce - pymble
nelo - fitness
ethan fitness - sydney
lachie cubis - fitness
Donkey Calf Raise
Intermediate
+
Plate loaded
Calves
benefiit fitness - haymarket
father figure fitness - sydney
jono franze - sydney
ken druce - fitness
ken druce - pymble
nelo - fitness
ethan fitness - sydney
lachie cubis - fitness
Calf Extension
Beginner
+
Pin loaded
Calves
jono franze - sydney
father figure fitness - sydney
benefiit fitness - haymarket
ken druce - fitness
ken druce - pymble
nelo - fitness
plus fitness - chatswood
lachie cubis - fitness
Single Leg Squat (Single Leg)
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
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
ethan fitness - sydney
lachie cubis - fitness
Quads
Glutes
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
Hip Extension
Beginner
+
Pin loaded
Outer Hip
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
lachie cubis - fitness
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
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anytime fitness - kingsford
anytime fitness - kensington
anytime fitness - surry hills
anytime fitness - northbridge
anytime fitness - willoughby
plus fitness - balgowlah
lachie cubis - fitness
Bent Over Row
Intermediate
+
Dumbbell
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
Traps
Lats
Split Squat
Beginner
+
Smith
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
anytime fitness - surry hills
plus fitness - castle hill
plus fitness - darlinghurst
anytime fitness - wolli creek
anytime fitness - northbridge
plus fitness - cremorne
anytime fitness - kingsford
anytime fitness - haymarket
uts - activatefit gym
anytime fitness - bexley
anytime fitness - willoughby
ken druce - fitness
ken druce - pymble
nelo - fitness
lachie cubis - fitness
Quads
Glutes
Decline Sit Up
Intermediate
+
Bodyweight
Abs
jono franze - sydney
father figure fitness - sydney
ken druce - fitness
ken druce - pymble
nelo - fitness
ethan fitness - sydney
plus fitness - lindfield
plus fitness - chatswood
plus fitness - balgowlah
plus fitness - darlinghurst
uts - activatefit gym
anytime fitness - haymarket
plus fitness - cremorne
plus fitness - castle hill
lachie cubis - fitness
Single Arm Tricep Extension
Beginner
+
Cable
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
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
lachie cubis - fitness
Chest Press
Beginner
+
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 - chatswood
sam druce - fitness
lachie cubis - fitness
Box Jump (Single Leg )
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
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
ethan fitness - sydney
lachie cubis - fitness
Quads
Glutes
Cable Lateral Lunge and Woodchop
Intermediate
+
Cable
sam druce - fitness
plus fitness - lindfield
benefiit fitness - haymarket
plus fitness - balgowlah
plus fitness - chatswood
plus fitness - gordon
anytime fitness - kensington
anytime fitness - surry hills
plus fitness - castle hill
plus fitness - darlinghurst
anytime fitness - wolli creek
anytime fitness - northbridge
plus fitness - cremorne
anytime fitness - kingsford
anytime fitness - haymarket
uts - activatefit gym
anytime fitness - bexley
anytime fitness - willoughby
father figure fitness - sydney
jono franze - sydney
ken druce - fitness
ken druce - pymble
nelo - fitness
ethan fitness - sydney
lachie cubis - fitness
Glutes
Abs
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
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
ethan fitness - sydney
lachie cubis - fitness
Quads
Glutes
Abs
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
Overhead Press (Single Arm)
Beginner
+
KettleBell
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
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
lachie cubis - fitness
Shoulder Press (Isolated)
Beginner
+
Pin loaded
Shoulders
jono franze - sydney
father figure fitness - sydney
ken druce - fitness
ken druce - pymble
nelo - fitness
ethan fitness - sydney
lachie cubis - fitness
Reverse Curl
Beginner
+
Dumbbell
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
Biceps
Forearms
Side Plank
Beginner
+
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
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
ethan fitness - sydney
lachie cubis - fitness
Abs
Obliques
Seated Row
Intermediate
+
Pin 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
Lats
Traps
Dynoball SL RDL into Slam and Plant
Beginner
+
Medicine Ball
Hamstrings
sam druce - fitness
plus fitness - lindfield
benefiit fitness - haymarket
plus fitness - balgowlah
plus fitness - chatswood
plus fitness - gordon
anytime fitness - kensington
anytime fitness - surry hills
plus fitness - castle hill
plus fitness - darlinghurst
anytime fitness - wolli creek
anytime fitness - northbridge
plus fitness - cremorne
anytime fitness - kingsford
anytime fitness - haymarket
uts - activatefit gym
anytime fitness - bexley
anytime fitness - willoughby
father figure fitness - sydney
jono franze - sydney
ken druce - fitness
ken druce - pymble
nelo - fitness
ethan fitness - sydney
lachie cubis - fitness
Chin 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
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
ethan fitness - sydney
lachie cubis - fitness
Biceps
Lats
Forward Lunge
Beginner
+
Bodyweight
Quads
jono franze - sydney
father figure fitness - sydney
sam druce - fitness
plus fitness - lindfield
benefiit fitness - haymarket
plus fitness - balgowlah
plus fitness - chatswood
plus fitness - gordon
anytime fitness - kensington
anytime fitness - surry hills
plus fitness - castle hill
plus fitness - darlinghurst
anytime fitness - wolli creek
anytime fitness - northbridge
plus fitness - cremorne
anytime fitness - kingsford
anytime fitness - haymarket
uts - activatefit gym
anytime fitness - bexley
anytime fitness - willoughby
ken druce - fitness
ken druce - pymble
nelo - fitness
ethan fitness - sydney
lachie cubis - fitness
Squat Machine
Intermediate
+
Plate loaded
benefiit fitness - haymarket
father figure fitness - sydney
jono franze - sydney
ken druce - fitness
ken druce - pymble
nelo - fitness
ethan fitness - sydney
lachie cubis - fitness
Quads
Glutes
Overhead Press
Beginner
+
KettleBell
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
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
ethan fitness - sydney
lachie cubis - fitness
Bulgarian Split Squat
Intermediate
+
Dumbbell
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
Quads
Glutes
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
anytime fitness - surry hills
plus fitness - castle hill
plus fitness - darlinghurst
anytime fitness - wolli creek
anytime fitness - northbridge
plus fitness - cremorne
anytime fitness - kingsford
anytime fitness - haymarket
uts - activatefit gym
anytime fitness - bexley
anytime fitness - willoughby
ken druce - fitness
ken druce - pymble
nelo - fitness
ethan fitness - sydney
lachie cubis - fitness
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
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
Goblet Lateral Lunge
Beginner
+
Dumbbell
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
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
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
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
Lats
Biceps
Push Up (Pseudo)
Intermediate
+
Bodyweight
Chest
jono franze - sydney
father figure fitness - sydney
sam druce - fitness
plus fitness - lindfield
benefiit fitness - haymarket
plus fitness - balgowlah
plus fitness - chatswood
plus fitness - gordon
anytime fitness - kensington
anytime fitness - surry hills
plus fitness - castle hill
plus fitness - darlinghurst
anytime fitness - wolli creek
anytime fitness - northbridge
plus fitness - cremorne
anytime fitness - kingsford
anytime fitness - haymarket
uts - activatefit gym
anytime fitness - bexley
anytime fitness - willoughby
ken druce - fitness
ken druce - pymble
nelo - fitness
ethan fitness - sydney
lachie cubis - fitness
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
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
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
ethan fitness - sydney
lachie cubis - fitness
Triceps
Shoulders
Reverse V Squat
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
sam druce - fitness
lachie cubis - fitness
Glutes
Hamstrings
Quads
Back Squat
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
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
ethan fitness - sydney
lachie cubis - fitness
Quads
Glutes
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
Dumbbell Incline 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
Reverse Fly
Intermediate
+
Dumbbell
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
Shoulders
Traps
Hip Thrust
Intermediate
+
Barbell
sam druce - fitness
plus fitness - lindfield
benefiit fitness - haymarket
plus fitness - balgowlah
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plus fitness - gordon
anytime fitness - kensington
anytime fitness - surry hills
plus fitness - castle hill
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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
ethan fitness - sydney
sam druce - fitness
lachie cubis - fitness
Glutes
Hamstrings
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
anytime fitness - surry hills
plus fitness - castle hill
plus fitness - darlinghurst
anytime fitness - wolli creek
anytime fitness - northbridge
plus fitness - cremorne
anytime fitness - kingsford
anytime fitness - haymarket
uts - activatefit gym
anytime fitness - bexley
anytime fitness - willoughby
ken druce - fitness
ken druce - pymble
nelo - fitness
lachie cubis - fitness
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 (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
Farmers Carry Treadmill
Beginner
+
Plate loaded
jono franze - sydney
father figure fitness - sydney
benefiit fitness - haymarket
ken druce - fitness
ken druce - pymble
nelo - fitness
ethan fitness - sydney
plus fitness - gordon
lachie cubis - fitness
Quads
Glutes
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
Assisted Dip
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
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
Chest
Triceps
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
anytime fitness - surry hills
plus fitness - castle hill
plus fitness - darlinghurst
anytime fitness - wolli creek
anytime fitness - northbridge
plus fitness - cremorne
anytime fitness - kingsford
anytime fitness - haymarket
uts - activatefit gym
anytime fitness - bexley
anytime fitness - willoughby
ken druce - fitness
ken druce - pymble
nelo - fitness
ethan fitness - sydney
lachie cubis - fitness
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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Hamstrings
Glutes
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