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Supporting Bars Segmented Rotations - Weighted Throwdowns

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_155._Supporting_Bars_Segmented_Rotations_-_Weighted_Throwdowns.webp

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Use controlled movements; focus on rotation. Common Mistakes: Using momentum, not controlling the weight.

Supporting Bars Segmented Rotations - Weighted Throwdowns muscle groups

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Intermediate

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Plate loaded

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Deadlift

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Dumbbell

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Lat Pull Down

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+

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Shoulder Press (Standing)

Intermediate

+

Plate loaded

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Push Up (Decline)

Intermediate

+

Bodyweight

Chest

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Beginner

+

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Ab Crunch

Beginner

+

Pin loaded

Abs

Cable Crunch

Beginner

+

Cable

Abs

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Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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Neck Extension

Beginner

+

Plate loaded

Traps

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Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Skull Crushers

Beginner

+

Dumbbell

Triceps

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Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Shoulder Press

Beginner

+

Dumbbell

Shoulders

Floor Press

Beginner

+

Dumbbell

Chest

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Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Seated Cable Row

Beginner

+

Pin loaded

Lats

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Bicep Curl

Beginner

+

Pin loaded

Biceps

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Around the World

Beginner

+

KettleBell

Obliques, Abs

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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Tricep Extension

Beginner

+

Pin loaded

Triceps

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Bent Over Row

Intermediate

+

Smith

Traps, Lats

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

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Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Cable Chest Press

Beginner

+

Cable

Chest

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Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

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Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Upright Row

Beginner

+

Cable

Shoulders, Traps

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Lat Pullover

Intermediate

+

Pin loaded

Lats

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Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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Chest Press

Beginner

+

Pin loaded

Chest

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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3 point row

Intermediate

+

KettleBell

Lats, Traps

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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Shoulder Press

Beginner

+

Pin loaded

Shoulders

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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

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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

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

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Incline Chest Press

Beginner

+

Plate loaded

Chest

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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

Shoulder Press

Beginner

+

Plate loaded

Shoulders

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

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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

Hip Abductor

Beginner

+

Pin loaded

Outer Hip

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Leg Raise

Intermediate

+

Bodyweight

Abs

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

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

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 Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, 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

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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

Glute Kickback

Beginner

+

Pin loaded

Glutes

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Split 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

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

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

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

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

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

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Calf Extension

Beginner

+

Pin loaded

Calves

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

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Split Squat

Beginner

+

Smith

Quads, Glutes

Step Up

Beginner

+

Bodyweight

Quads

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, 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

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Ab Crunch

Intermediate

+

Plate loaded

Abs

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, anytime fitness - kensington, anytime fitness - northbridge, sam druce - fitness, 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

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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

Shoulder Shrug

Beginner

+

Plate loaded

Traps

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

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

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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

Tricep Extension

Beginner

+

Pin loaded

Triceps

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

Split Squat

Beginner

+

KettleBell

Quads

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

Bicep Curl

Beginner

+

Pin loaded

Biceps

Shrugs

Beginner

+

Dumbbell

Traps

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, 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

Ab Twist

Beginner

+

Pin loaded

Obliques

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

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, 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

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

Cable Glute Kickback

Beginner

+

Cable

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, 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

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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

Sissy Squat

Beginner

+

Bodyweight

Quads

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

Rear Delt Fly

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 - 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

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Push Up (Incline)

Beginner

+

Bodyweight

Chest

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, 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

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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

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

Chest Dips

Intermediate

+

Bodyweight

Chest

Decline Sit Up

Intermediate

+

Bodyweight

Abs

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

Squat

Beginner

+

Smith

Quads, Glutes

Preacher Curls

Beginner

+

Plate loaded

Biceps

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Goblet Curtsy Lunge

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, ethan fitness - sydney, lachie cubis - fitness

High Row (Isolated)

Beginner

+

Plate loaded

Lats

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, plus fitness - balgowlah, plus fitness - cremorne, sam druce - fitness, lachie cubis - fitness

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Nordic Curl (Assisted)

Beginner

+

Bodyweight

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

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

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

Lat Pull Down

Beginner

+

Plate loaded

Lats

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Decline Bench Press

Intermediate

+

Barbell

Chest

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Leg Extension

Beginner

+

Pin loaded

Quads

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Chest Press

Beginner

+

Pin loaded

Chest

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Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Lat Pullover

Intermediate

+

Pin loaded

Lats

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Decline Bench Press

Intermediate

+

Barbell

Chest

Chest Fly

Beginner

+

Pin loaded

Chest

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Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Incline Bench Press

Beginner

+

Plate loaded

Chest

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Leg Curl

Beginner

+

Pin loaded

Hamstrings

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Cable Chest Press

Beginner

+

Cable

Chest

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Standing Calf Raise

Beginner

+

Bodyweight

Calves

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Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Incline Bench Press

Intermediate

+

Plate loaded

Chest

Lateral Raise

Beginner

+

Pin loaded

Shoulders

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Calf Extension

Beginner

+

Pin loaded

Calves

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Floor Press

Beginner

+

Dumbbell

Chest

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Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Step Up

Beginner

+

Bodyweight

Quads

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Ab Crunch

Beginner

+

Pin loaded

Abs

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

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Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Sissy Squat

Beginner

+

Bodyweight

Quads

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Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

Front Raise

Beginner

+

Dumbbell

Shoulders

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Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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 - darlinghurst, uts - activatefit gym, plus fitness - castle hill, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

Lat Pullover

Intermediate

+

Pin loaded

Lats

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Cable Tricep Extension

Beginner

+

Cable

Triceps

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Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Bicep Curl

Beginner

+

Plate loaded

Biceps

Pallof Press

Beginner

+

Cable

Abs, Obliques

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Ab Crunch

Beginner

+

Pin loaded

Abs

Shrugs

Beginner

+

Cable

Traps

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Leg Extension

Beginner

+

Pin loaded

Quads

Seated Row

Beginner

+

Plate loaded

Lats, Traps

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Glute Kickback

Beginner

+

Pin loaded

Glutes

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

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Ab Crunch

Beginner

+

Pin loaded

Abs

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Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

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Supporting Bars Segmented Rotations - Weighted Throwdowns

Supporting Bars Segmented Rotations - Weighted Throwdowns

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_155._Supporting_Bars_Segmented_Rotations_-_Weighted_Throwdowns.webp

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Vertical Leg Press

Intermediate

+

Hip Abduction

Beginner

+

Dumbbell Bench Press

Intermediate

+

Seated Lateral Raise

Beginner

+

Decline Bench Press

Intermediate

+

Dumbbell Incline Bench Press

Intermediate

+

Shrugs

Beginner

+

High Low Plank

Beginner

+

Split Squat

Beginner

+

45 Degree Leg Press

Intermediate

+

Reverse Lunge

Intermediate

+

Pull Up

Intermediate

+

Cable Bicep Curl

Beginner

+

Bench Press

Intermediate

+

Seated Row (Isolated)

Beginner

+

Leg Curl

Beginner

+

Hip Abductor

Beginner

+

Seated Shoulder Press

Beginner

+

Pallof Press Hold

Beginner

+

Goblet Squat

Beginner

+

Ab Crunch (Lying)

Beginner

+

Bench Press

Beginner

+

Incline Cross-Over Push Up

Beginner

+

Reverse Hyper