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Supine Bar Press Hip Activation - Alternate and Drop

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/hDueUQD0.webp

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Press bar with control, engage hips, alternate legs. Common Mistakes: Using momentum, not engaging hips.

Supine Bar Press Hip Activation - Alternate and Drop muscle groups

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Beginner

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Plate loaded

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Beginner

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Beginner

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Pin loaded

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KettleBell

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Beginner

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Plate loaded

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KettleBell

Lats, Traps

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Tricep Extension

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Dumbbell

Triceps

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Intermediate

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Plate loaded

Chest

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Dumbbell

Quads, Glutes

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Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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Hanging Knee Raise

Beginner

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Bodyweight

Abs

Wedge Squat

Beginner

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Bodyweight

Quads, Glutes

Decline Sit Up

Intermediate

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Bodyweight

Abs

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Beginner

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Plate loaded

Chest

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Beginner

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Pin loaded

Chest

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Beginner

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KettleBell

Traps, Shoulders

Reverse Fly

Intermediate

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Dumbbell

Shoulders, Traps

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Intermediate

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Pin loaded

Lats

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Intermediate

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Smith

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Hip Extension

Beginner

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Pin loaded

Outer Hip

Seated Row

Beginner

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Pin loaded

Lats, Traps

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Chest Dips

Intermediate

+

Bodyweight

Chest

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High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Forward Lunge

Beginner

+

Bodyweight

Quads

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Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Hip Abductor

Beginner

+

Pin loaded

Outer Hip

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Kneeling Push Up

Beginner

+

Bodyweight

Chest

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

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Pallof Press

Beginner

+

Cable

Abs, Obliques

Around the World

Beginner

+

KettleBell

Obliques, Abs

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Ab Crunch

Beginner

+

Pin loaded

Abs

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Shoulder Press

Beginner

+

Dumbbell

Shoulders

Ab Crunch

Intermediate

+

Plate loaded

Abs

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Overhead Press

Beginner

+

KettleBell

Shoulders

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, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, anytime fitness - haymarket, plus fitness - cremorne, 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

Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

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, ethan fitness - sydney, lachie cubis - fitness

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Split Squat

Beginner

+

KettleBell

Quads

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

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

Teapot

Beginner

+

KettleBell

Obliques

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Split Squat

Beginner

+

Smith

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

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Cable Chest Fly

Beginner

+

Cable

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, anytime fitness - northbridge, 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, lachie cubis - fitness

Squat

Beginner

+

Bodyweight

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, anytime fitness - northbridge, 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

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

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

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

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

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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

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

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Leg Press

Beginner

+

Pin loaded

Quads

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, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, plus fitness - balgowlah, lachie cubis - fitness

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

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 - gordon, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, lachie cubis - fitness

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Seated Cable Row

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - kingsford, sam druce - fitness, lachie cubis - fitness

Preacher Curls

Beginner

+

Plate loaded

Biceps

Bulgarian Split 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

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

Standing Calf Raise

Beginner

+

Smith

Calves

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Skull Crushers

Beginner

+

Dumbbell

Triceps

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

Incline Chest Press

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, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, lachie cubis - fitness

Squat

Beginner

+

Smith

Quads, Glutes

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

Neck Extension

Beginner

+

Plate loaded

Traps

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Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

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

Lat Pull Down

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, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

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

Shoulder Shrug

Beginner

+

Plate loaded

Traps

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

Cable Lateral Raise

Beginner

+

Cable

Shoulders

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

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

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

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

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

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

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

Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Chest Fly

Beginner

+

Pin loaded

Chest

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

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

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Cable Crunch

Beginner

+

Cable

Abs

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, anytime fitness - northbridge, 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 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

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

Bicep Curl

Beginner

+

Plate loaded

Biceps

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

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Military Press

Intermediate

+

Barbell

Shoulders

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

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, 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, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, lachie cubis - fitness

Leg Press

Beginner

+

Pin loaded

Quads

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

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

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Chest Press

Intermediate

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - castle hill, lachie cubis - fitness

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Incline Bench Press

Intermediate

+

Plate loaded

Chest

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Preacher Curl

Beginner

+

Pin loaded

Biceps

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Push Up (Incline)

Beginner

+

Bodyweight

Chest

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Overhead Press

Beginner

+

KettleBell

Shoulders

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

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High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

Bench Press

Intermediate

+

Plate loaded

Chest

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Split Squat

Beginner

+

Smith

Quads, Glutes

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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Leg Press

Beginner

+

Pin loaded

Quads

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Back Extension

Beginner

+

Pin loaded

Lower Back

Decline Sit Up

Intermediate

+

Bodyweight

Abs

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Chest Fly

Beginner

+

Pin loaded

Chest

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Incline Chest Press

Beginner

+

Plate loaded

Chest

Lat Pullover

Intermediate

+

Pin loaded

Lats

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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Shoulder Shrug

Beginner

+

Plate loaded

Traps

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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Standing Calf Raise

Beginner

+

Pin loaded

Calves

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Tricep Extension

Beginner

+

Pin loaded

Triceps

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

Chest Dips

Intermediate

+

Bodyweight

Chest

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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Side Plank

Beginner

+

Bodyweight

Abs, Obliques

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Hip Abductor

Beginner

+

Pin loaded

Outer Hip

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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Push Up

Beginner

+

Bodyweight

Chest

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Supine Bar Press Hip Activation - Alternate and Drop

Supine Bar Press Hip Activation - Alternate and Drop

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Seated Row

Beginner

+

Tricep Extension

Beginner

+

45 Degree Leg Press (Isolated)

Intermediate

+

Lat Pull Down

Beginner

+

Standing Calf Raise

Beginner

+

Hack Squat (45 Degree)

Intermediate

+

Leg Press

Beginner

+

Seated Cable Row

Beginner

+

Inverted Bosu Push Up

Intermediate

+

Bent Over Row

Intermediate

+

Reverse Hyper

Intermediate

+

Dynoball SL RDL into Slam and Plant

Beginner

+

Pallof Press

Beginner

+

Shoulder Press

Beginner

+

Bulgarian Split Squat

Beginner

+

Calf Extension

Beginner

+

Chest Press

Beginner

+

Pallof Press Hold

Beginner

+

Dumbbell Incline Bench Press

Intermediate

+

Cable Bicep Curl

Beginner

+

Sumo Squat

Beginner

+

Seated Shoulder Press

Beginner

+

Leg Curl (Standing)

Beginner

+

Shrugs