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Supine Lying Hip Rotations

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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Engage core, rotate hips smoothly. Common Mistakes: Lifting back off the ground, using momentum.

Supine Lying Hip Rotations muscle groups

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Smith

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Beginner

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Pin loaded

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Dumbbell

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Intermediate

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Plate loaded

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Beginner

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Pin loaded

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Dumbbell

Shoulders

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Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Bicep Curl

Beginner

+

Dumbbell

Biceps

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Ab Crunch

Beginner

+

Pin loaded

Abs

Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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

Seated Cable Row

Beginner

+

Pin loaded

Lats

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

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

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

Glute Kickback

Beginner

+

Pin loaded

Glutes

High Row (Isolated)

Beginner

+

Plate loaded

Lats

Chest Fly

Beginner

+

Pin loaded

Chest

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Front Squat

Intermediate

+

Barbell

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Chest Dips

Intermediate

+

Bodyweight

Chest

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, 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, 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

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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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, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, lachie cubis - fitness

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

Hip Abductor

Beginner

+

Pin loaded

Outer Hip

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 - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Bicep Curl

Beginner

+

Pin loaded

Biceps

Cable Glute Kickback

Beginner

+

Cable

Glutes

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Preacher Curl

Beginner

+

Pin loaded

Biceps

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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

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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

Bench Press

Intermediate

+

Plate loaded

Chest

Ab Crunch

Beginner

+

Pin loaded

Abs

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

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

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

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Lat Pullover

Intermediate

+

Pin loaded

Lats

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

Pallof Press

Beginner

+

Cable

Abs, Obliques

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Standing Calf Raise

Beginner

+

Pin loaded

Calves

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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

Ab Crunch

Beginner

+

Pin loaded

Abs

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

Preacher Curls

Beginner

+

Plate loaded

Biceps

Shrugs

Beginner

+

Cable

Traps

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

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Split Squat

Beginner

+

Smith

Quads, Glutes

Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

Front Raise

Beginner

+

Dumbbell

Shoulders

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

Push Up (Incline)

Beginner

+

Bodyweight

Chest

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

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 Extension

Beginner

+

Pin loaded

Quads

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

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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, 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, plus fitness - balgowlah, lachie cubis - fitness

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

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

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

Cable Chest Fly

Beginner

+

Cable

Chest

Cable Bicep Curl

Beginner

+

Cable

Biceps

Incline Chest Press

Beginner

+

Plate loaded

Chest

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

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Leg Raise

Intermediate

+

Bodyweight

Abs

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

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

Around the World

Beginner

+

KettleBell

Obliques, Abs

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

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

Plank

Beginner

+

Bodyweight

Abs

Cable Tricep Extension

Beginner

+

Cable

Triceps

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

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Chest Press

Beginner

+

Pin loaded

Chest

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

Bench Press

Beginner

+

Plate loaded

Chest

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

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, uts - activatefit gym, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - northbridge, sam druce - fitness, plus fitness - balgowlah, lachie cubis - fitness

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

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

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

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Cable Chest Press

Beginner

+

Cable

Chest

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

Leg Press

Beginner

+

Pin loaded

Quads

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

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

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

Cable Crunch

Beginner

+

Cable

Abs

Back Squat

Intermediate

+

Barbell

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

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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

Standing Calf Raise

Beginner

+

Smith

Calves

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

Push Up

Beginner

+

Bodyweight

Chest

Upright Row

Beginner

+

Cable

Shoulders, Traps

Cable Tricep Extension

Beginner

+

Cable

Triceps

Chest Press

Beginner

+

Pin loaded

Chest

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

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Bench Press

Beginner

+

Smith

Chest

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Cable Tricep Extension

Beginner

+

Cable

Triceps

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Standing Calf Raise

Beginner

+

Bodyweight

Calves

Cable Glute Kickback

Beginner

+

Cable

Glutes

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Decline Sit Up

Intermediate

+

Bodyweight

Abs

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Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Leg Extension

Beginner

+

Pin loaded

Quads

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Preacher Curls

Beginner

+

Plate loaded

Biceps

Teapot

Beginner

+

KettleBell

Obliques

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Shrugs

Beginner

+

Dumbbell

Traps

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Shoulder Press

Beginner

+

Pin loaded

Shoulders

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45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

Ab Crunch

Beginner

+

Pin loaded

Abs

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Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Step Up

Beginner

+

Bodyweight

Quads

Seated Shoulder Press

Beginner

+

Smith

Shoulders

Chest Fly

Beginner

+

Pin loaded

Chest

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Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Neck Extension

Beginner

+

Plate loaded

Traps

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Sissy Squat

Beginner

+

Bodyweight

Quads

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Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Ab Crunch

Intermediate

+

Plate loaded

Abs

Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Supine Lying Hip Rotations

Supine Lying Hip Rotations

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Bulgarian Split Squat

Beginner

+

Plank

Beginner

+

Incline Chest Press (Isolated)

Beginner

+

Hip Adduction

Beginner

+

Shrugs

Beginner

+

Bench Press

Beginner

+

Leg Raise

Intermediate

+

High Row (Isolated)

Beginner

+

Dumbbell Bench Press

Intermediate

+

Decline Bench Press

Intermediate

+

Cable Lateral Raise

Beginner

+

Lateral Raise (Seated)

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Hip Abduction

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Cable Lateral Lunge and Woodchop

Intermediate

+

Romanian Deadlift (RDL)

Intermediate

+

Vertical Leg Press

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+

Lat Pullover

Intermediate

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Oblique Crunch

Intermediate

+

Assisted Chin Up

Beginner

+

Shrugs

Beginner

+

Seated Row (Chest Supported)

Beginner

+

Leg Curl (Kneeling)

Beginner

+

Romanian Deadlift (RDL)

Intermediate

+

Box Jump