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Split Stance T-Spine Rotation w Band

66a21dd193efb8fdaec38ace

https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/xTg0JhaB.webp

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Keep band tension, rotate with control. Common Mistakes: Letting band pull you off balance.

Split Stance T-Spine Rotation w Band muscle groups

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Intermediate

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Intermediate

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Barbell

Chest

Standing Calf Raise

Beginner

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Smith

Calves

Standing Calf Raise

Beginner

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Intermediate

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Advanced

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Barbell

Quads, Glutes, Hamstrings, Lower Back

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Beginner

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Pin loaded

Lats, Traps

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Hip Abductor

Beginner

+

Pin loaded

Outer Hip

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Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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Preacher Curl

Beginner

+

Pin loaded

Biceps

Leg Press

Beginner

+

Pin loaded

Quads

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Ab Twist

Beginner

+

Pin loaded

Obliques

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Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Chest Fly

Beginner

+

Pin loaded

Chest

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Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Bench Press

Beginner

+

Smith

Chest

Floor Press

Beginner

+

Dumbbell

Chest

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

Pallof Press

Beginner

+

Cable

Abs, Obliques

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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

Forward Lunge

Beginner

+

Bodyweight

Quads

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Shrugs

Beginner

+

Dumbbell

Traps

Leg Extension

Beginner

+

Pin loaded

Quads

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

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Tricep Extension

Beginner

+

Pin loaded

Triceps

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Lateral Raise

Beginner

+

Pin loaded

Shoulders

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Lat Pullover

Intermediate

+

Pin loaded

Lats

Lat Pull Down

Beginner

+

Plate loaded

Lats

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Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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

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

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Cable Chest Press

Beginner

+

Cable

Chest

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Standing Calf Raise

Beginner

+

Pin loaded

Calves

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - chatswood, plus fitness - balgowlah, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, sam druce - fitness, lachie cubis - fitness

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

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

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

Split Squat

Beginner

+

KettleBell

Quads

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Ab Crunch

Beginner

+

Pin loaded

Abs

Cable Lateral Raise

Beginner

+

Cable

Shoulders

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

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

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Military Press

Intermediate

+

Barbell

Shoulders

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Decline Sit Up

Intermediate

+

Bodyweight

Abs

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

Sissy Squat

Beginner

+

Bodyweight

Quads

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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, , 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, lachie cubis - fitness

Cable Tricep Extension

Beginner

+

Cable

Triceps

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

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

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Squat

Beginner

+

Smith

Quads, Glutes

Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Chest Press

Beginner

+

Plate loaded

Chest

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

Back Extension

Beginner

+

Pin loaded

Lower Back

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Pallof Press

Beginner

+

Cable

Abs, Obliques

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Floor Press

Beginner

+

Dumbbell

Chest

Skull Crushers

Beginner

+

Dumbbell

Triceps

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, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - wolli creek, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Step Up

Beginner

+

Bodyweight

Quads

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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

Leg Extension

Beginner

+

Pin loaded

Quads

Preacher Curls

Beginner

+

Plate loaded

Biceps

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Upright Row

Beginner

+

Cable

Shoulders, Traps

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 (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Bicep Curl

Beginner

+

Dumbbell

Biceps

Push Up

Beginner

+

Bodyweight

Chest

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

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

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Lateral Raise

Beginner

+

Pin loaded

Shoulders

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

Cable Lateral Raise

Beginner

+

Cable

Shoulders

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

Seated Row

Beginner

+

Plate loaded

Lats, Traps

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, anytime fitness - haymarket, sam druce - fitness, plus fitness - gordon, lachie cubis - fitness

Bench Press

Intermediate

+

Plate loaded

Chest

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

Shoulder Shrug

Beginner

+

Plate loaded

Traps

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Split Stance T-Spine Rotation w Band

Split Stance T-Spine Rotation w Band

66a21dd193efb8fdaec38ace

https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/xTg0JhaB.webp

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Front Raise

Beginner

+

Hip Extension

Beginner

+

Goblet Reverse Lunge

Beginner

+

Cable Glute Kickback

Beginner

+

Leg Curl

Beginner

+

Hanging Knee Raise

Beginner

+

Box Jump (Single Leg )

Intermediate

+

Leg Press

Beginner

+

Squat

Beginner

+

Bulgarian Split Squat

Beginner

+

Leg Extension (Isolated)

Beginner

+

Lateral Lunge

Beginner

+

Plank

Beginner

+

Hanging Leg Raise

Intermediate

+

High Row (Isolated)

Beginner

+

Incline Chest Fly

Intermediate

+

Skull Crushers

Beginner

+

Dynoball Golf Posture Wall Balls

Beginner

+

Staggered SA Push with Rotation

Intermediate

+

Floor Press

Beginner

+

Shoulder Press

Beginner

+

Lateral Raise (Seated)

Beginner

+

Cable Chest Fly

Beginner

+

Hack Squat