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reps

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Squat Banded Holds

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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Hold squat position with band resistance. Common Mistakes: Using too much resistance, poor posture.

Similar Exercises

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Teapot

Beginner

+

KettleBell

Obliques

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Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Seated Cable Row

Beginner

+

Pin loaded

Lats

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Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Chest Press

Beginner

+

Pin loaded

Chest

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Seated Row

Beginner

+

Plate loaded

Lats, Traps

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Kneeling Push Up

Beginner

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Bodyweight

Chest

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Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Military Press

Intermediate

+

Barbell

Shoulders

Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

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Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

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Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Chest Press

Beginner

+

Pin loaded

Chest

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Chest Press

Intermediate

+

Plate loaded

Chest

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Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

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Front Raise

Beginner

+

Dumbbell

Shoulders

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Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Decline Bench Press

Intermediate

+

Barbell

Chest

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Bench Press

Beginner

+

Smith

Chest

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Leg Extension

Beginner

+

Pin loaded

Quads

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Push Up

Beginner

+

Bodyweight

Chest

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Pallof Press

Beginner

+

Cable

Abs, Obliques

Calf Extension

Beginner

+

Pin loaded

Calves

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Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Around the World

Beginner

+

KettleBell

Obliques, Abs

Cable Glute Kickback

Beginner

+

Cable

Glutes

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Shoulder Press

Beginner

+

Dumbbell

Shoulders

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Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Hip Extension

Beginner

+

Pin loaded

Outer Hip

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

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Push Up (Incline)

Beginner

+

Bodyweight

Chest

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Incline Bench Press

Beginner

+

Plate loaded

Chest

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Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Cable Chest Fly

Beginner

+

Cable

Chest

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

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High Row (Isolated)

Beginner

+

Plate loaded

Lats

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45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

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Cable Tricep Extension

Beginner

+

Cable

Triceps

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Ab Crunch

Beginner

+

Pin loaded

Abs

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Lat Pull Down

Beginner

+

Pin loaded

Lats

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Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Skull Crushers

Beginner

+

Dumbbell

Triceps

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Incline Bench Press

Intermediate

+

Plate loaded

Chest

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Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Preacher Curls

Beginner

+

Plate loaded

Biceps

Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Back Extension

Beginner

+

Pin loaded

Lower Back

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

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Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

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Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Bicep Curl

Beginner

+

Plate loaded

Biceps

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3 point row

Intermediate

+

KettleBell

Lats, Traps

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

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Leg Raise

Intermediate

+

Bodyweight

Abs

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

Chest Dips

Intermediate

+

Bodyweight

Chest

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Bench Press

Beginner

+

Plate loaded

Chest

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Cable Lateral Raise

Beginner

+

Cable

Shoulders

High Low Plank

Beginner

+

Bodyweight

Abs

Preacher Curls

Beginner

+

Plate loaded

Biceps

Standing Calf Raise

Beginner

+

Pin loaded

Calves

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Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Standing Calf Raise

Beginner

+

Smith

Calves

Decline Sit Up

Intermediate

+

Bodyweight

Abs

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Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Ab Twist

Beginner

+

Pin loaded

Obliques

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Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Lat Pullover

Intermediate

+

Dumbbell

Lats

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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

Chest Fly

Beginner

+

Pin loaded

Chest

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

Shoulder Shrug

Beginner

+

Plate loaded

Traps

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Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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Ab Crunch

Beginner

+

Pin loaded

Abs

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

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Tricep Press

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, anytime fitness - haymarket, 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, uts - activatefit gym, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kensington, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Plank

Beginner

+

Bodyweight

Abs

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

Leg Raise

Intermediate

+

Bodyweight

Abs

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

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Teapot

Beginner

+

KettleBell

Obliques

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

Pendulum Squat

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

Preacher Curls

Beginner

+

Plate loaded

Biceps

Tricep Extension

Beginner

+

Pin loaded

Triceps

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, 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

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Cable Chest Press

Beginner

+

Cable

Chest

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Around the World

Beginner

+

KettleBell

Obliques, 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

Push Up

Beginner

+

Bodyweight

Chest

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

Tricep Extension

Intermediate

+

Dumbbell

Triceps

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

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, benefiit fitness - haymarket, plus fitness - gordon, plus fitness - chatswood, uts - activatefit gym, plus fitness - cremorne, plus fitness - castle hill, plus fitness - darlinghurst, 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

Leg Curl (Lying)

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, 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 - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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

Incline Bench Press

Intermediate

+

Plate loaded

Chest

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Halo

Beginner

+

KettleBell

Traps, Shoulders

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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

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

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

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Bicep Curl

Beginner

+

Dumbbell

Biceps

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

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, benefiit fitness - haymarket, lachie cubis - fitness

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

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

Cable Chest Fly

Beginner

+

Cable

Chest

Bicep Curl

Beginner

+

Plate loaded

Biceps

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

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

Cable Tricep Extension

Beginner

+

Cable

Triceps

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

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

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

Cable Crunch

Beginner

+

Cable

Abs

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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

Seated Cable Row

Beginner

+

Pin loaded

Lats

Military Press

Intermediate

+

Barbell

Shoulders

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, uts - activatefit gym, anytime fitness - haymarket, sam druce - fitness, 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

Ab Crunch

Intermediate

+

Plate loaded

Abs

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Seated Shoulder Press

Beginner

+

Smith

Shoulders

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Lat Pull Down

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, uts - activatefit gym, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Ab Crunch

Beginner

+

Pin loaded

Abs

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - darlinghurst, plus fitness - castle hill, lachie cubis - fitness

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

Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

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

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Glute Kickback

Beginner

+

Pin loaded

Glutes

Cable Tricep Extension

Beginner

+

Cable

Triceps

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Push Up (Incline)

Beginner

+

Bodyweight

Chest

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Bench Press

Beginner

+

Plate loaded

Chest

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Plank

Beginner

+

Bodyweight

Abs

High Low Plank

Beginner

+

Bodyweight

Abs

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Chest Press

Beginner

+

Pin loaded

Chest

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Overhead Press

Beginner

+

KettleBell

Shoulders

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Back Squat

Intermediate

+

Barbell

Quads, Glutes

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Tricep Extension

Intermediate

+

Dumbbell

Triceps

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Tricep Press

Beginner

+

Pin loaded

Triceps

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Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Lat Pullover

Intermediate

+

Pin loaded

Lats

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Squat

Beginner

+

Smith

Quads, Glutes

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Chest Press

Beginner

+

Pin loaded

Chest

Front Raise

Beginner

+

Dumbbell

Shoulders

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Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Shoulder Press

Beginner

+

Pin loaded

Shoulders

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

Chest Press

Beginner

+

Pin loaded

Chest

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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Squat Banded Holds

Squat Banded Holds

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Forward Lunge

Beginner

+

Teapot

Beginner

+

Single Leg Squat (Single Leg)

Intermediate

+

Overhead Press (Single Arm)

Beginner

+

Cable Lateral Lunge and Woodchop

Intermediate

+

Farmers Carry Treadmill

Beginner

+

Seated Cable Row

Beginner

+

Seated Cable Row

Beginner

+

Seated Row (Chest Supported)

Beginner

+

Chest Press

Beginner

+

Seated Row

Beginner

+

Kneeling Push Up

Beginner

+

Front Squat (Heel Raised)

Intermediate

+

Ab Crunch (Lying)

Beginner

+

Seated Row

Intermediate

+

Hanging Leg Raise

Intermediate

+

Wedge Squat

Beginner

+

Military Press

Intermediate

+

Leg Extension (Isolated)

Beginner

+

Push Up (Pseudo)

Intermediate

+

Squat Machine

Intermediate

+

Forward Dumbbell Lunge

Beginner

+

Chin Up

Intermediate

+

Goblet Squat