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Exercise Notes:

Similar Exercises

Cable Tricep Extension

Beginner

+

Cable

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

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plus fitness - cremorne

anytime fitness - kingsford

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anytime fitness - bexley

anytime fitness - willoughby

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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

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lachie cubis - fitness

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

benefiit fitness - haymarket

father figure fitness - sydney

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

Shoulder Shrug

Beginner

+

Plate loaded

Traps

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

anytime fitness - haymarket

uts - activatefit gym

anytime fitness - bexley

sam druce - fitness

lachie cubis - fitness

Forward Dumbbell Lunge

Beginner

+

Dumbbell

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

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

Shoulder Press

Beginner

+

Pin loaded

Shoulders

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - gordon

benefiit fitness - haymarket

plus fitness - darlinghurst

plus fitness - castle hill

lachie cubis - fitness

Box Jump

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

ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

Reverse Lunge

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

ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

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

lachie cubis - fitness

Lat Pull Down

Beginner

+

Plate loaded

Lats

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 - balgowlah

plus fitness - darlinghurst

plus fitness - castle hill

anytime fitness - kingsford

anytime fitness - willoughby

sam druce - fitness

lachie cubis - fitness

Hip Flexion

Beginner

+

Pin 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

benefiit fitness - haymarket

uts - activatefit gym

lachie cubis - fitness

Inner Thigh

Outer Hip

Pallof Press

Beginner

+

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

lachie cubis - fitness

Abs

Obliques

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

Lat Pullover

Intermediate

+

Dumbbell

Lats

sam druce - fitness

plus fitness - lindfield

benefiit fitness - haymarket

plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

anytime fitness - kensington

anytime fitness - surry hills

plus fitness - castle hill

plus fitness - darlinghurst

anytime fitness - wolli creek

plus fitness - cremorne

anytime fitness - kingsford

anytime fitness - haymarket

uts - activatefit gym

anytime fitness - bexley

anytime fitness - willoughby

father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

High Low Plank

Beginner

+

Bodyweight

Abs

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

ethan fitness - sydney

lachie cubis - fitness

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

plus fitness - cremorne

anytime fitness - bexley

anytime fitness - kingsford

anytime fitness - kensington

sam druce - fitness

lachie cubis - fitness

Deadlift

Advanced

+

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

ethan fitness - sydney

lachie cubis - fitness

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

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

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

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

Pallof Press Hold

Beginner

+

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

lachie cubis - fitness

Abs

Obliques

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

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

ethan fitness - sydney

lachie cubis - fitness

Triceps

Shoulders

Glute Kickback

Beginner

+

Pin loaded

Glutes

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

uts - activatefit gym

anytime fitness - bexley

anytime fitness - wolli creek

anytime fitness - kensington

anytime fitness - northbridge

anytime fitness - willoughby

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

lachie cubis - fitness

Vertical Leg Press

Intermediate

+

Plate loaded

benefiit fitness - haymarket

father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - gordon

uts - activatefit gym

anytime fitness - haymarket

anytime fitness - kingsford

anytime fitness - kensington

anytime fitness - willoughby

sam druce - fitness

lachie cubis - fitness

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

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

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uts - activatefit gym

anytime fitness - bexley

anytime fitness - willoughby

father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

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

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anytime fitness - northbridge

plus fitness - cremorne

anytime fitness - kingsford

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uts - activatefit gym

anytime fitness - bexley

anytime fitness - willoughby

father figure fitness - sydney

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

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uts - activatefit gym

anytime fitness - bexley

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father figure fitness - sydney

lachie cubis - fitness

Biceps

Forearms

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

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

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

Glutes

Hamstrings

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

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

Reverse Hyper

Intermediate

+

Plate 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

Glutes

Lower Back

Hamstrings

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

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

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

Lower Back

Glutes

Hamstrings

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

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

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ethan fitness - sydney

lachie cubis - fitness

Floor Press

Beginner

+

Dumbbell

Chest

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

ethan fitness - sydney

lachie cubis - fitness

3 point row

Intermediate

+

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

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uts - activatefit gym

anytime fitness - bexley

anytime fitness - willoughby

father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Lats

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

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plus fitness - cremorne

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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

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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

lachie cubis - fitness

Decline Bench Press

Intermediate

+

Barbell

Chest

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

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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

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

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plus fitness - castle hill

plus fitness - darlinghurst

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Goblet Curtsy Lunge

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

ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

Bicep Curl

Beginner

+

Pin loaded

Biceps

benefiit fitness - haymarket

father figure fitness - sydney

ethan fitness - sydney

plus fitness - cremorne

lachie cubis - fitness

Halo

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

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uts - activatefit gym

anytime fitness - bexley

anytime fitness - willoughby

father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Traps

Shoulders

Shrugs

Beginner

+

Dumbbell

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

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anytime fitness - bexley

anytime fitness - willoughby

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Push Up (Incline)

Beginner

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Bodyweight

Chest

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Squat Machine

Intermediate

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Quads

Glutes

Standing Calf Raise

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Smith

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Glute Kickback (Lying)

Beginner

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Shoulder Press

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Leg Curl

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Inverted Bosu Single Leg Sprinter

Intermediate

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Bodyweight

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Quads

Glutes

Overhead Tricep Extension

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Triceps

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Wedge Squat

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Bodyweight

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Quads

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Back Squat

Intermediate

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Barbell

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Quads

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Ab Crunch

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Side Plank

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Bodyweight

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Abs

Obliques

Squat

Beginner

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Smith

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Quads

Glutes

Standing Calf Raise

Beginner

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Bodyweight

Calves

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Shoulder Press

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Dumbbell

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Split Squat

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KettleBell

Quads

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Hip Thrust

Intermediate

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Glutes

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Bicep Curl

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Reverse Lunge

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KettleBell

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Quads

Glutes

Goblet Squat

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KettleBell

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Quads

Glutes

Abs

Leg Curl (Kneeling)

Beginner

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Hamstrings

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Tricep Extension

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Standing Leg Drive

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Quads

Glutes

Hamstrings

Step Up

Beginner

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Bodyweight

Quads

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Hip Thrust

Intermediate

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Glutes

Hamstrings

Standing Calf Raise

Beginner

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Decline Sit Up

Intermediate

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Bodyweight

Abs

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V-Squat

Intermediate

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Glutes

Quads

Assisted Dip

Beginner

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Chest

Triceps

Dumbbell Lateral Raise

Beginner

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Dumbbell

Shoulders

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Lateral Raise

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Push Up

Beginner

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Bodyweight

Chest

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45 Degree Leg Press

Intermediate

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Plate loaded

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Quads

Glutes

Hip Abductor

Beginner

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Pin loaded

Outer Hip

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Upright Row

Beginner

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Cable

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Shoulders

Traps

Pendulum Squat

Intermediate

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Quads

Glutes

Chest Press

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Pin loaded

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Single Leg Squat

Intermediate

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Dumbbell

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Quads

Glutes

Incline Bench Press

Intermediate

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Plate loaded

Chest

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Ab Crunch

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Pin loaded

Abs

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Seated Row (Chest Supported)

Beginner

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Plate loaded

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Lats

Traps

Chest Press

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Pin loaded

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Dumbbell Hammer Curl

Beginner

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Dumbbell

Biceps

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Kettlebell Swing

Intermediate

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KettleBell

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Handstand Wall Hold

Intermediate

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Bodyweight

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Shoulders

Traps

Abs

Cable Chest Press

Beginner

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Cable

Chest

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Back Extension

Beginner

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Bodyweight

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Lower Back

Glutes

Hamstrings

Bicep Curl (Isolated)

Beginner

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Pin loaded

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Seated Cable Row

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Pin loaded

Lats

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Box Jump

Beginner

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Bodyweight

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Quads

Glutes

Tricep Extension (Isolated)

Beginner

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Pin loaded

Triceps

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Squat Machine

Intermediate

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Plate loaded

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Quads

Glutes

Decline Sit Up

Intermediate

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Abs

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Leg Curl (Standing)

Beginner

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Pin loaded

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Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

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Floor Press

Beginner

+

Dumbbell

Chest

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Incline Chest Press (Isolated)

Beginner

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Pin loaded

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

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Chest

Shoulders

Dynoball Golf Posture Wall Balls

Beginner

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Medicine Ball

Abs

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Step Up

Beginner

+

Bodyweight

Quads

jono franze - sydney

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Leg Extension

Beginner

+

Pin loaded

Quads

jono franze - sydney

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nelo - fitness

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Hanging Knee Raise

Beginner

+

Bodyweight

Abs

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Calf Extension

Beginner

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Pin loaded

Calves

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Bent Over Row

Intermediate

+

Dumbbell

sam druce - fitness

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Traps

Lats

Shoulder Press

Beginner

+

Dumbbell

Shoulders

jono franze - sydney

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plus fitness - lindfield

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ethan fitness - sydney

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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Reverse V Squat

Intermediate

+

Plate loaded

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nelo - fitness

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Glutes

Hamstrings

Quads

Single Arm Half Kneel Row

Intermediate

+

Cable

sam druce - fitness

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Lats

Triceps

Biceps

Hanging Knee Twist

Intermediate

+

Bodyweight

sam druce - fitness

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Obliques

Abs

Back Extension

Beginner

+

Pin loaded

Lower Back

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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lachie cubis - fitness

Romanian Deadlift (RDL)

Intermediate

+

Barbell

sam druce - fitness

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plus fitness - balgowlah

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anytime fitness - kensington

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lachie cubis - fitness

Glutes

Hamstrings

Lower Back

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

jono franze - sydney

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sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

plus fitness - chatswood

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nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Hip Thrust

Intermediate

+

Plate loaded

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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anytime fitness - haymarket

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anytime fitness - wolli creek

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anytime fitness - kensington

sam druce - fitness

lachie cubis - fitness

Glutes

Hamstrings

High Row (Isolated)

Beginner

+

Plate loaded

Lats

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

uts - activatefit gym

plus fitness - balgowlah

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sam druce - fitness

lachie cubis - fitness

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

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

Standing Calf Raise

Beginner

+

Smith

Calves

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

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ken druce - fitness

ken druce - pymble

nelo - fitness

lachie cubis - fitness

Cable Tricep Extension

Beginner

+

Cable

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

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plus fitness - castle hill

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - gordon

benefiit fitness - haymarket

lachie cubis - fitness

Decline Bench Press

Intermediate

+

Barbell

Chest

sam druce - fitness

plus fitness - lindfield

benefiit fitness - haymarket

plus fitness - balgowlah

plus fitness - chatswood

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anytime fitness - kensington

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uts - activatefit gym

anytime fitness - bexley

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father figure fitness - sydney

lachie cubis - fitness

Bent Over Row

Intermediate

+

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

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ken druce - fitness

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nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Traps

Lats

Seated Cable Row

Beginner

+

Pin loaded

Lats

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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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

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Pallof Press Hold

Beginner

+

Cable

sam druce - fitness

plus fitness - lindfield

benefiit fitness - haymarket

plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

anytime fitness - kensington

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uts - activatefit gym

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father figure fitness - sydney

lachie cubis - fitness

Abs

Obliques

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

benefiit fitness - haymarket

plus fitness - chatswood

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anytime fitness - bexley

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sam druce - fitness

plus fitness - balgowlah

lachie cubis - fitness

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

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

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

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

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plus fitness - darlinghurst

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Lateral Lunge

Beginner

+

Bodyweight

sam druce - fitness

plus fitness - lindfield

benefiit fitness - haymarket

plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

anytime fitness - kensington

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plus fitness - castle hill

plus fitness - darlinghurst

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uts - activatefit gym

anytime fitness - bexley

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father figure fitness - sydney

lachie cubis - fitness

Quads

Glutes

Box Jump (90 Degree)

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

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uts - activatefit gym

anytime fitness - bexley

anytime fitness - willoughby

father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

Standing Calf Raise

Beginner

+

Bodyweight

Calves

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

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plus fitness - castle hill

plus fitness - darlinghurst

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

benefiit fitness - haymarket

lachie cubis - fitness

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

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sam druce - fitness

lachie cubis - fitness

Split Squat

Beginner

+

KettleBell

Quads

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

anytime fitness - kensington

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uts - activatefit gym

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lachie cubis - fitness

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

anytime fitness - kensington

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plus fitness - castle hill

plus fitness - darlinghurst

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uts - activatefit gym

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father figure fitness - sydney

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

Box Jump (90 Degree 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

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plus fitness - cremorne

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uts - activatefit gym

anytime fitness - bexley

anytime fitness - willoughby

father figure fitness - sydney

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

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uts - activatefit gym

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father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

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

Cable Tricep Extension

Beginner

+

Cable

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

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anytime fitness - willoughby

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Incline Chest Fly

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

benefiit fitness - haymarket

sam druce - fitness

lachie cubis - fitness

Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Front Pulldown (Isolated)

Beginner

+

Pin loaded

benefiit fitness - haymarket

father figure fitness - sydney

ethan fitness - sydney

lachie cubis - fitness

Traps

Lats

Incline Bench Press

Intermediate

+

Plate loaded

Chest

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

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Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

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Clean and Press

Intermediate

+

KettleBell

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Ab Crunch

Beginner

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Pin loaded

Abs

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Lat Pullover

Intermediate

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Pin loaded

Lats

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Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

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Glutes

Abs

Handstand Wall Hold

Intermediate

+

Bodyweight

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Shoulders

Traps

Abs

Hip Abduction

Beginner

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Pin loaded

Outer Hip

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Pull Up

Intermediate

+

Bodyweight

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Biceps

Lats

Incline Lever Row

Intermediate

+

Plate loaded

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Traps

Lats

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

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Hamstrings

Glutes

Lower Back

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

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Back Squat

Intermediate

+

Barbell

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Quads

Glutes

Hip Abductor

Beginner

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Pin loaded

Outer Hip

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Seated Row

Beginner

+

Plate loaded

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Lats

Traps

Preacher Curls

Beginner

+

Plate loaded

Biceps

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Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

jono franze - sydney

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Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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ken druce - fitness

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nelo - fitness

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Shrugs

Beginner

+

Cable

Traps

sam druce - fitness

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Wedge Squat

Beginner

+

Bodyweight

sam druce - fitness

plus fitness - lindfield

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Quads

Glutes

Lat Pull Down

Beginner

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Pin loaded

Lats

jono franze - sydney

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nelo - fitness

plus fitness - chatswood

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Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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nelo - fitness

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plus fitness - gordon

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uts - activatefit gym

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plus fitness - balgowlah

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Hip Thrust

Intermediate

+

Plate loaded

jono franze - sydney

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benefiit fitness - haymarket

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nelo - fitness

plus fitness - gordon

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uts - activatefit gym

sam druce - fitness

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Glutes

Hamstrings

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

jono franze - sydney

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benefiit fitness - haymarket

ken druce - fitness

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plus fitness - castle hill

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Ab Crunch

Beginner

+

Pin loaded

Abs

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - chatswood

lachie cubis - fitness

Push Up

Beginner

+

Bodyweight

Chest

jono franze - sydney

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sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

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ken druce - fitness

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nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Ab Crunch

Intermediate

+

Plate loaded

Abs

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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sam druce - fitness

lachie cubis - fitness

Tricep Press

Beginner

+

Pin loaded

Triceps

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

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anytime fitness - haymarket

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Shrugs

Beginner

+

Dumbbell

Traps

sam druce - fitness

plus fitness - lindfield

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Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

jono franze - sydney

father figure fitness - sydney

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

jono franze - sydney

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benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - gordon

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Tricep Extension

Beginner

+

Pin loaded

Triceps

jono franze - sydney

father figure fitness - sydney

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ken druce - pymble

nelo - fitness

ethan fitness - sydney

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Farmers Carry Treadmill

Beginner

+

Plate loaded

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ken druce - fitness

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nelo - fitness

ethan fitness - sydney

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Quads

Glutes

Hip Extension

Beginner

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Pin loaded

Outer Hip

jono franze - sydney

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ken druce - fitness

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nelo - fitness

plus fitness - gordon

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uts - activatefit gym

lachie cubis - fitness

Lat Pullover

Intermediate

+

Dumbbell

Lats

sam druce - fitness

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plus fitness - balgowlah

plus fitness - chatswood

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ethan fitness - sydney

lachie cubis - fitness

Goblet Curtsy Lunge

Beginner

+

Dumbbell

sam druce - fitness

plus fitness - lindfield

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Quads

Glutes

Leg Curl

Beginner

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Pin loaded

Hamstrings

jono franze - sydney

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ken druce - pymble

nelo - fitness

plus fitness - gordon

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plus fitness - balgowlah

plus fitness - darlinghurst

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lachie cubis - fitness

Lat Pullover

Intermediate

+

Pin loaded

Lats

jono franze - sydney

father figure fitness - sydney

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ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Plank

Beginner

+

Bodyweight

Abs

jono franze - sydney

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sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

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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

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Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

sam druce - fitness

plus fitness - lindfield

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plus fitness - chatswood

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ethan fitness - sydney

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Skull Crushers

Beginner

+

Dumbbell

Triceps

sam druce - fitness

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ethan fitness - sydney

lachie cubis - fitness

Chest Press

Beginner

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Pin loaded

Chest

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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benefiit fitness - haymarket

plus fitness - gordon

plus fitness - chatswood

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anytime fitness - surry hills

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lachie cubis - fitness

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

sam druce - fitness

plus fitness - lindfield

benefiit fitness - haymarket

plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

anytime fitness - kensington

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ethan fitness - sydney

lachie cubis - fitness

Quads

Glutes

Leg Press

Beginner

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Pin loaded

Quads

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - gordon

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plus fitness - darlinghurst

uts - activatefit gym

plus fitness - castle hill

lachie cubis - fitness

Bulgarian Split Squat

Intermediate

+

KettleBell

sam druce - fitness

plus fitness - lindfield

benefiit fitness - haymarket

plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

anytime fitness - kensington

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lachie cubis - fitness

Quads

Glutes

Goblet Wedge Squat

Beginner

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Dumbbell

sam druce - fitness

plus fitness - lindfield

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lachie cubis - fitness

Quads

Glutes

Back Extension

Beginner

+

Bodyweight

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

uts - activatefit gym

plus fitness - castle hill

plus fitness - gordon

lachie cubis - fitness

Lower Back

Glutes

Hamstrings

Seated Row

Beginner

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Pin loaded

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - gordon

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plus fitness - balgowlah

plus fitness - castle hill

plus fitness - darlinghurst

lachie cubis - fitness

Lats

Traps

Back Extension

Beginner

+

Bodyweight

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

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Lower Back

Glutes

Hamstrings

45 Degree Leg Press

Intermediate

+

Plate loaded

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Quads

Glutes

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

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Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

jono franze - sydney

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

jono franze - sydney

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nelo - fitness

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lachie cubis - fitness

Decline Sit Up

Intermediate

+

Bodyweight

Abs

jono franze - sydney

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nelo - fitness

ethan fitness - sydney

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Hanging Knee Twist

Intermediate

+

Bodyweight

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Obliques

Abs

Preacher Curls

Beginner

+

Plate loaded

Biceps

jono franze - sydney

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ken druce - pymble

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plus fitness - gordon

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T-Bar Row

Intermediate

+

Plate loaded

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ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - darlinghurst

anytime fitness - haymarket

plus fitness - castle hill

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anytime fitness - bexley

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anytime fitness - kensington

lachie cubis - fitness

Traps

Lats

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney

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benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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Romanian Deadlift (RDL)

Intermediate

+

Barbell

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

plus fitness - chatswood

plus fitness - gordon

anytime fitness - kensington

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Glutes

Hamstrings

Lower Back

Hip Thrust

Intermediate

+

Plate loaded

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Glutes

Hamstrings

Hip Thrust

Intermediate

+

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ken druce - pymble

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anytime fitness - haymarket

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sam druce - fitness

lachie cubis - fitness

Glutes

Hamstrings

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

jono franze - sydney

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nelo - fitness

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Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

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Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Seated Row

Beginner

+

Pin loaded

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Lats

Traps

Shrugs

Beginner

+

Dumbbell

Traps

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

anytime fitness - haymarket

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anytime fitness - kensington

lachie cubis - fitness

Leg Curl

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney

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benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - gordon

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Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

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Reverse Hyper

Intermediate

+

Plate loaded

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

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Glutes

Lower Back

Hamstrings

Incline Bench Press

Intermediate

+

Plate loaded

Chest

jono franze - sydney

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Leg Extension

Beginner

+

Pin loaded

Quads

jono franze - sydney

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ken druce - pymble

nelo - fitness

plus fitness - gordon

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Decline Bench Press

Intermediate

+

Barbell

Chest

sam druce - fitness

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Side Plank with Hip Abduction

Beginner

+

Bodyweight

sam druce - fitness

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Abs

Outer Hip

Obliques

Waiters Bow

Beginner

+

Bodyweight

sam druce - fitness

plus fitness - lindfield

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Hamstrings

Glutes

Lower Back

Skull Crushers

Beginner

+

Dumbbell

Triceps

sam druce - fitness

plus fitness - lindfield

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Shoulder Shrug

Beginner

+

Plate loaded

Traps

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

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lachie cubis - fitness

Split Squat

Beginner

+

KettleBell

Quads

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Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

sam druce - fitness

plus fitness - lindfield

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Single Arm Half Kneel Row

Intermediate

+

Cable

sam druce - fitness

plus fitness - lindfield

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Lats

Triceps

Biceps

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

jono franze - sydney

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benefiit fitness - haymarket

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - gordon

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

plus fitness - lindfield

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lachie cubis - fitness

Incline Lever Row

Intermediate

+

Plate loaded

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

benefiit fitness - haymarket

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sam druce - fitness

lachie cubis - fitness

Traps

Lats

Forward Lunge

Beginner

+

Bodyweight

Quads

jono franze - sydney

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sam druce - fitness

plus fitness - lindfield

benefiit fitness - haymarket

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ken druce - pymble

nelo - fitness

ethan fitness - sydney

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Rack Pull

Intermediate

+

Barbell

sam druce - fitness

plus fitness - lindfield

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ethan fitness - sydney

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Shoulder Press

Beginner

+

Pin loaded

Shoulders

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

plus fitness - gordon

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Box Jump (90 Degree)

Intermediate

+

Bodyweight

sam druce - fitness

plus fitness - lindfield

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plus fitness - balgowlah

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anytime fitness - kensington

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Quads

Glutes

Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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Tricep Extension

Beginner

+

Pin loaded

Triceps

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

lachie cubis - fitness

Clean and Press

Intermediate

+

KettleBell

sam druce - fitness

plus fitness - lindfield

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Standing Calf Raise

Beginner

+

Smith

Calves

jono franze - sydney

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ken druce - fitness

ken druce - pymble

nelo - fitness

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V Squat

Intermediate

+

Plate loaded

jono franze - sydney

father figure fitness - sydney

benefiit fitness - haymarket

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ken druce - pymble

nelo - fitness

plus fitness - gordon

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anytime fitness - bexley

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anytime fitness - kensington

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lachie cubis - fitness

Glutes

Hamstrings

Quads

Leg Raise

Intermediate

+

Bodyweight

Abs

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

plus fitness - lindfield

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Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

sam druce - fitness

plus fitness - lindfield

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Quads

Glutes

Chin Up

Intermediate

+

Bodyweight

sam druce - fitness

plus fitness - lindfield

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Biceps

Lats

Glute Kickback

Beginner

+

Pin loaded

Glutes

jono franze - sydney

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Chest Press

Beginner

+

Pin loaded

Chest

jono franze - sydney

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nelo - fitness

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Chest Press

Intermediate

+

Plate loaded

Chest

jono franze - sydney

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ken druce - pymble

nelo - fitness

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Deadlift

Advanced

+

Barbell

sam druce - fitness

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Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

sam druce - fitness

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Glutes

Abs

Leg Extension

Beginner

+

Pin loaded

Quads

jono franze - sydney

father figure fitness - sydney

ken druce - fitness

ken druce - pymble

nelo - fitness

ethan fitness - sydney

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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.

Contact SafeForm

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Ski Erg

Ski Erg

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Cable Tricep Extension

Beginner

+

Hip Extension

Beginner

+

Decline Chest Press (Isolated )

Beginner

+

Shoulder Press (Standing)

Intermediate

+

Shoulder Shrug

Beginner

+

Forward Dumbbell Lunge

Beginner

+

Shoulder Press

Beginner

+

Box Jump

Beginner

+

Reverse Lunge

Intermediate

+

Overhead Press (Single Arm)

Beginner

+

Lat Pull Down

Beginner

+

Hip Flexion

Beginner

+

Pallof Press

Beginner

+

Shoulder Press

Beginner

+

Lat Pullover

Intermediate

+

High Low Plank

Beginner

+

Chest Press (Wide)

Beginner

+

Deadlift

Advanced

+

Hip Adduction

Beginner

+

Skull Crushers

Beginner

+

Calf Extension

Beginner

+

Pallof Press Hold

Beginner

+

Dumbbell Bench Press

Intermediate

+

Pike Push Up