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Single Leg Drop Lunge + Ball Opener (Banded)

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_158._Single_Leg_Drop_Lunge___Ball_Opener__Banded_.webp

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Same as above, with band resistance. Common Mistakes: Poor control of the band, losing balance.

Single Leg Drop Lunge + Ball Opener (Banded) muscle groups

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Pin loaded

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Incline Chest Press (Isolated)

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Plate loaded

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Plate loaded

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Decline Sit Up

Intermediate

+

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Abs

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Dumbbell Lateral Raise

Beginner

+

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Shoulders

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Lat Pull Down

Beginner

+

Pin loaded

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Glute Kickback (Lying)

Beginner

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Pin loaded

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Intermediate

+

Barbell

Quads, Glutes

Chest Fly

Beginner

+

Pin loaded

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Nordic Curl

Intermediate

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Bodyweight

Hamstrings

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Front Squat

Intermediate

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Barbell

Quads, Glutes

Seated Shoulder Press

Beginner

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Smith

Shoulders

Reverse Hyper

Intermediate

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Plate loaded

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High Row (Isolated)

Beginner

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Pin loaded

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Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Shrugs

Beginner

+

Cable

Traps

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Overhead Press

Beginner

+

KettleBell

Shoulders

Back Extension

Beginner

+

Pin loaded

Lower Back

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Incline Bench Press

Intermediate

+

Plate loaded

Chest

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Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Cable Lateral Raise

Beginner

+

Cable

Shoulders

Leg Extension

Beginner

+

Pin loaded

Quads

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Lateral Raise

Beginner

+

Pin loaded

Shoulders

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Back Squat

Intermediate

+

Barbell

Quads, Glutes

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Chest Dips

Intermediate

+

Bodyweight

Chest

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Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Tricep Extension

Intermediate

+

Dumbbell

Triceps

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Seated Cable Row

Beginner

+

Pin loaded

Lats

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Squat

Beginner

+

Bodyweight

Quads, Glutes

Cable Tricep Extension

Beginner

+

Cable

Triceps

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Military Press

Intermediate

+

Barbell

Shoulders

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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Glute Kickback

Beginner

+

Pin loaded

Glutes

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Hip Extension

Beginner

+

Pin loaded

Outer Hip

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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Standing Calf Raise

Beginner

+

Smith

Calves

Push Up

Beginner

+

Bodyweight

Chest

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Around the World

Beginner

+

KettleBell

Obliques, Abs

Halo

Beginner

+

KettleBell

Traps, Shoulders

Leg Press

Beginner

+

Pin loaded

Quads

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Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Leg Press

Beginner

+

Pin loaded

Quads

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Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

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Chest Press

Beginner

+

Pin loaded

Chest

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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Seated Shoulder Press

Beginner

+

Smith

Shoulders

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

Bicep Curl

Beginner

+

Pin loaded

Biceps

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High Row (Isolated)

Beginner

+

Plate loaded

Lats

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Decline Bench Press

Intermediate

+

Barbell

Chest

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Bench Press

Beginner

+

Smith

Chest

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Ab Crunch

Beginner

+

Pin loaded

Abs

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Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Leg Raise

Intermediate

+

Bodyweight

Abs

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Sissy Squat

Beginner

+

Bodyweight

Quads

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T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

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Incline Chest Press

Beginner

+

Plate loaded

Chest

Bicep Curl

Beginner

+

Plate loaded

Biceps

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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

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

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

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

Leg Extension

Beginner

+

Pin loaded

Quads

Forward Lunge

Beginner

+

Bodyweight

Quads

Overhead Press

Beginner

+

KettleBell

Shoulders

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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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

Shoulder Press

Beginner

+

Pin loaded

Shoulders

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Upright Row

Beginner

+

Cable

Shoulders, Traps

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Tricep Press

Beginner

+

Pin loaded

Triceps

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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

Teapot

Beginner

+

KettleBell

Obliques

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Decline Sit Up

Intermediate

+

Bodyweight

Abs

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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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

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

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

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Preacher Curls

Beginner

+

Plate loaded

Biceps

Cable Crunch

Beginner

+

Cable

Abs

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Incline Bench Press

Beginner

+

Plate loaded

Chest

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Squat

Beginner

+

Bodyweight

Quads, Glutes

Chest Press

Intermediate

+

Plate loaded

Chest

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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

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

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

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

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

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

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

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

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

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

Goblet Wedge Squat

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, lachie cubis - fitness

Wedge Squat

Beginner

+

Bodyweight

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

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

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Chest Press

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

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

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

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

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

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

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Split Squat

Beginner

+

Smith

Quads, Glutes

Back Extension

Beginner

+

Pin loaded

Lower Back

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

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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Standing Calf Raise

Beginner

+

Bodyweight

Calves

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Shrugs

Beginner

+

Cable

Traps

Overhead Press

Beginner

+

KettleBell

Shoulders

Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Incline Bench Press

Beginner

+

Plate loaded

Chest

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Neck Extension

Beginner

+

Plate loaded

Traps

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Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

Ab Twist

Beginner

+

Pin loaded

Obliques

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Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Chest Fly

Beginner

+

Pin loaded

Chest

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Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

High Low Plank

Beginner

+

Bodyweight

Abs

Front Raise

Beginner

+

Dumbbell

Shoulders

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Bicep Curl

Beginner

+

Plate loaded

Biceps

Incline Bench Press

Intermediate

+

Plate loaded

Chest

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Cable Chest Fly

Beginner

+

Cable

Chest

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Pallof Press

Beginner

+

Cable

Abs, Obliques

Ab Crunch

Beginner

+

Pin loaded

Abs

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Chest Press

Intermediate

+

Plate loaded

Chest

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Calf Extension

Beginner

+

Pin loaded

Calves

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Split Squat

Beginner

+

KettleBell

Quads

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Chest Press

Beginner

+

Pin loaded

Chest

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Single Leg Drop Lunge + Ball Opener (Banded)

Single Leg Drop Lunge + Ball Opener (Banded)

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_158._Single_Leg_Drop_Lunge___Ball_Opener__Banded_.webp

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Upright Row

Beginner

+

Lat Pull Down

Beginner

+

Box Jump (90 Degree Single Leg)

Intermediate

+

Squat

Beginner

+

Bulgarian Split Squat

Beginner

+

Split Squat

Beginner

+

Hip Extension

Beginner

+

Incline Bench Press

Beginner

+

Lever Squat

Intermediate

+

Halo

Beginner

+

Preacher Curls

Beginner

+

Vertical Leg Press

Intermediate

+

Leg Curl (Kneeling)

Beginner

+

Chest Fly

Beginner

+

Bicep Curl

Beginner

+

Cable Glute Kickback

Beginner

+

Bench Press

Intermediate

+

Romanian Deadlift (RDL)

Intermediate

+

Decline Bench Press

Intermediate

+

Inverted Bosu Decline Push Up

Intermediate

+

Lat Pull Down

Beginner

+

Forward Lunge

Beginner

+

Shoulder Press (Isolated)

Beginner

+

Inverted Bosu Push Up