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Single Leg Drop Lunge + Ball Opener

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_157._Single_Leg_Drop_Lunge___Ball_Opener.webp

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Maintain balance; open chest with ball. Common Mistakes: Losing balance, not opening fully.

Single Leg Drop Lunge + Ball Opener muscle groups

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Floor Press

Beginner

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+

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Traps, Lats

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Beginner

+

Bodyweight

Glutes, Hamstrings

Standing Calf Raise

Beginner

+

Bodyweight

Calves

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Ab Crunch

Beginner

+

Pin loaded

Abs

Bench Press

Intermediate

+

Plate loaded

Chest

Chest Press

Beginner

+

Pin loaded

Chest

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Chest Fly

Beginner

+

Pin loaded

Chest

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Overhead Press

Beginner

+

KettleBell

Shoulders

Chest Dips

Intermediate

+

Bodyweight

Chest

Forward Lunge

Beginner

+

Bodyweight

Quads

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Split Squat

Beginner

+

KettleBell

Quads

Hip Abductor

Beginner

+

Pin loaded

Outer Hip

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Ab Crunch

Beginner

+

Pin loaded

Abs

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Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Bicep Curl

Beginner

+

Plate loaded

Biceps

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Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

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Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Leg Press

Beginner

+

Pin loaded

Quads

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Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

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Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

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Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Bicep Curl

Beginner

+

Dumbbell

Biceps

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Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

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

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

Squat

Beginner

+

Smith

Quads, Glutes

Step Up

Beginner

+

Bodyweight

Quads

Shoulder Shrug

Beginner

+

Plate loaded

Traps

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Leg Curl

Beginner

+

Pin loaded

Hamstrings

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Standing Calf Raise

Beginner

+

Smith

Calves

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Floor Press

Beginner

+

Dumbbell

Chest

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Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

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Back Extension

Beginner

+

Pin loaded

Lower Back

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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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

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

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

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

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, plus fitness - chatswood, plus fitness - castle hill, plus fitness - darlinghurst, lachie cubis - fitness

Cable Tricep Extension

Beginner

+

Cable

Triceps

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Kneeling Push Up

Beginner

+

Bodyweight

Chest

jono franze - 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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Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

High Low Plank

Beginner

+

Bodyweight

Abs

Hip Extension

Beginner

+

Pin loaded

Outer Hip

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

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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

Lat Pullover

Intermediate

+

Pin loaded

Lats

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

Upright Row

Beginner

+

Cable

Shoulders, 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, 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

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

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

Cable Crunch

Beginner

+

Cable

Abs

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

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Incline Chest Press

Beginner

+

Plate loaded

Chest

Cable Lateral Raise

Beginner

+

Cable

Shoulders

Back Squat

Intermediate

+

Barbell

Quads, Glutes

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

Halo

Beginner

+

KettleBell

Traps, Shoulders

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, 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

Cable Tricep Extension

Beginner

+

Cable

Triceps

Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, 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

Chest Press

Beginner

+

Pin loaded

Chest

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

Lateral Raise

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, plus fitness - gordon, benefiit fitness - haymarket, lachie cubis - fitness

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

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

Split Squat

Beginner

+

KettleBell

Quads

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

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

Preacher Curls

Beginner

+

Plate loaded

Biceps

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, benefiit fitness - haymarket, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, sam druce - fitness, 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

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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

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

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

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Cable Bicep Curl

Beginner

+

Cable

Biceps

3 point row

Intermediate

+

KettleBell

Lats, Traps

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

Hip Abductor

Beginner

+

Pin loaded

Outer Hip

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Forward Lunge

Beginner

+

Bodyweight

Quads

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

Overhead Press

Beginner

+

KettleBell

Shoulders

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Tricep Extension

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, , plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, plus fitness - cremorne, anytime fitness - bexley, sam druce - fitness, plus fitness - gordon, lachie cubis - fitness

Chest Press

Beginner

+

Pin loaded

Chest

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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

Leg Press

Beginner

+

Pin loaded

Quads

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, uts - activatefit gym, plus fitness - castle hill, lachie cubis - fitness

Cable Chest Fly

Beginner

+

Cable

Chest

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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

Plank

Beginner

+

Bodyweight

Abs

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, 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

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

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

Bicep Curl

Beginner

+

Dumbbell

Biceps

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

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

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

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

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

Squat

Beginner

+

Bodyweight

Quads, Glutes

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

Front Squat

Intermediate

+

Barbell

Quads, Glutes

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

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Preacher Curls

Beginner

+

Plate loaded

Biceps

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

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Upright Row

Beginner

+

Cable

Shoulders, Traps

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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

Ab Crunch

Intermediate

+

Plate loaded

Abs

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Ab Crunch

Beginner

+

Pin loaded

Abs

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High Low Plank

Beginner

+

Bodyweight

Abs

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

Teapot

Beginner

+

KettleBell

Obliques

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Lat Pullover

Intermediate

+

Dumbbell

Lats

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Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

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Decline Sit Up

Intermediate

+

Bodyweight

Abs

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Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Incline Chest Press

Beginner

+

Plate loaded

Chest

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Squat

Beginner

+

Smith

Quads, Glutes

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Bicep Curl

Beginner

+

Plate loaded

Biceps

Shoulder Shrug

Beginner

+

Plate loaded

Traps

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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Standing Calf Raise

Beginner

+

Pin loaded

Calves

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Skull Crushers

Beginner

+

Dumbbell

Triceps

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Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Chest Press

Beginner

+

Pin loaded

Chest

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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Around the World

Beginner

+

KettleBell

Obliques, Abs

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Neck Extension

Beginner

+

Plate loaded

Traps

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Overhead Press

Beginner

+

KettleBell

Shoulders

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

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Single Leg Drop Lunge + Ball Opener

Single Leg Drop Lunge + Ball Opener

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_157._Single_Leg_Drop_Lunge___Ball_Opener.webp

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

45 Degree Leg Press (Isolated)

Intermediate

+

Halo

Beginner

+

Rear Delt Fly

Beginner

+

Shoulder Shrug

Beginner

+

Lat Pullover

Intermediate

+

Chest Fly

Beginner

+

Chest Press (Wide)

Beginner

+

Shrugs

Beginner

+

Seated Lateral Raise

Beginner

+

Cable Tricep Extension

Beginner

+

Deadlift

Advanced

+

Tricep Press

Beginner

+

Cable Lateral Raise

Beginner

+

Reverse Fly

Intermediate

+

Plank

Beginner

+

Chest Press

Beginner

+

Squat

Beginner

+

Hanging Knee Raise

Beginner

+

Tricep Push Up

Beginner

+

Overhead Press (Single Arm)

Beginner

+

3 point row

Intermediate

+

Reverse Hyper

Intermediate

+

Push Up (Incline)

Beginner

+

Dumbbell Bench Press