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Walking Rotations - Bar Assisted

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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Maintain upright posture, rotate with control. Common Mistakes: Using momentum, not engaging core.

Walking Rotations - Bar Assisted muscle groups

Similar Exercises

Lat Pull Down (Isolated)

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Tricep Extension (Isolated)

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Overhead Press (Single Arm)

Beginner

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KettleBell

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Single Arm Tricep Extension

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Shoulder Press (Standing)

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Rear Delt Fly

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Bodyweight

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Seated Row

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Squat

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45 Degree Leg Press

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Bulgarian Split Squat

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Leg Extension (Isolated)

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Glute Kickback (Lying)

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Halo

Beginner

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KettleBell

Traps, Shoulders

Cable Crunch

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Cable

Abs

Hanging Knee Twist

Intermediate

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Bodyweight

Obliques, Abs

Bicep Curl

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Plate loaded

Biceps

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Hip Thrust

Intermediate

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Plate loaded

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Ab Crunch (Lying)

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Wedge Squat

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Bodyweight

Quads, Glutes

Leg Curl (Lying)

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Side Plank with Hip Abduction

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Bodyweight

Abs, Outer Hip, Obliques

Hanging Knee Raise

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Abs

Clean and Press

Intermediate

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KettleBell

Shoulders, Triceps, Glutes, Traps

Bench Press

Beginner

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Smith

Chest

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Bulgarian Split Squat

Intermediate

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KettleBell

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Inverted Bosu Decline Push Up

Intermediate

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Bodyweight

Chest

Lever Squat

Intermediate

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Quads, Glutes

Ab Crunch

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Push Up

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Lat Pullover

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Deadlift

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Dumbbell

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Lateral Raise

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Reverse Lunge

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KettleBell

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Lat Pull Down (Isolated)

Beginner

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Leg Curl (Kneeling)

Beginner

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Reverse Hyper

Intermediate

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Plate loaded

Glutes, Lower Back, Hamstrings

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Squat Machine

Intermediate

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Plate loaded

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Split Squat

Beginner

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KettleBell

Quads

Dumbbell Hammer Curl

Beginner

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Dumbbell

Biceps

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Bicep Curl

Beginner

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Dumbbell

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Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

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Chest Press

Beginner

+

Plate loaded

Chest

Standing Calf Raise

Beginner

+

Smith

Calves

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

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Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Step Up

Beginner

+

Bodyweight

Quads

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

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Around the World

Beginner

+

KettleBell

Obliques, Abs

Squat

Beginner

+

Smith

Quads, Glutes

Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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Forward Lunge

Beginner

+

Bodyweight

Quads

Cable Chest Press

Beginner

+

Cable

Chest

Shoulder Shrug

Beginner

+

Plate loaded

Traps

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Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Overhead Press

Beginner

+

KettleBell

Shoulders

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

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Glute Kickback

Beginner

+

Pin loaded

Glutes

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Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Chest Fly

Beginner

+

Pin loaded

Chest

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Cable Glute Kickback

Beginner

+

Cable

Glutes

Chest Dips

Intermediate

+

Bodyweight

Chest

High Row (Isolated)

Beginner

+

Plate loaded

Lats

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Preacher Curls

Beginner

+

Plate loaded

Biceps

Bench Press

Beginner

+

Plate loaded

Chest

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Neck Extension

Beginner

+

Plate loaded

Traps

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Chest Fly

Beginner

+

Pin loaded

Chest

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Incline Bench Press

Beginner

+

Plate loaded

Chest

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Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

High Low Plank

Beginner

+

Bodyweight

Abs

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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Seated Shoulder Press

Beginner

+

Smith

Shoulders

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Chest Press

Intermediate

+

Plate loaded

Chest

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Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Pallof Press

Beginner

+

Cable

Abs, Obliques

Cable Lateral Raise

Beginner

+

Cable

Shoulders

Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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Standing Calf Raise

Beginner

+

Bodyweight

Calves

Leg Press

Beginner

+

Pin loaded

Quads

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Oblique Crunch

Intermediate

+

Plate loaded

Obliques

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Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Chest Press

Intermediate

+

Plate loaded

Chest

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Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Halo

Beginner

+

KettleBell

Traps, Shoulders

Leg Extension

Beginner

+

Pin loaded

Quads

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Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Calf Extension

Beginner

+

Pin loaded

Calves

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Bench Press

Intermediate

+

Plate loaded

Chest

Overhead Press

Beginner

+

KettleBell

Shoulders

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Standing Calf Raise

Beginner

+

Pin loaded

Calves

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

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

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Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

Around the World

Beginner

+

KettleBell

Obliques, Abs

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Cable Tricep Extension

Beginner

+

Cable

Triceps

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Floor Press

Beginner

+

Dumbbell

Chest

Chest Dips

Intermediate

+

Bodyweight

Chest

Standing Calf Raise

Beginner

+

Smith

Calves

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Lat Pullover

Intermediate

+

Dumbbell

Lats

Cable Bicep Curl

Beginner

+

Cable

Biceps

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Preacher Curls

Beginner

+

Plate loaded

Biceps

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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Glute Kickback

Beginner

+

Pin loaded

Glutes

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Ab Crunch

Beginner

+

Pin loaded

Abs

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Military Press

Intermediate

+

Barbell

Shoulders

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Shrugs

Beginner

+

Dumbbell

Traps

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

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Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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

Bicep Curl

Beginner

+

Plate loaded

Biceps

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Hanging Knee Raise

Beginner

+

Bodyweight

Abs

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

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Seated Shoulder Press

Beginner

+

Smith

Shoulders

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

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

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

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Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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Glute Kickback

Beginner

+

Pin loaded

Glutes

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

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

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

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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

Cable Glute Kickback

Beginner

+

Cable

Glutes

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

Tricep Extension

Beginner

+

Pin loaded

Triceps

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

Cable Crunch

Beginner

+

Cable

Abs

Shrugs

Beginner

+

Cable

Traps

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

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

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Forward Lunge

Beginner

+

Bodyweight

Quads

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

Front Raise

Beginner

+

Dumbbell

Shoulders

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Calf Extension

Beginner

+

Pin loaded

Calves

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Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Cable Bicep Curl

Beginner

+

Cable

Biceps

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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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

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Seated Row

Beginner

+

Plate loaded

Lats, Traps

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Ab Crunch

Beginner

+

Pin loaded

Abs

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Lateral Raise

Beginner

+

Pin loaded

Shoulders

Overhead Press

Beginner

+

KettleBell

Shoulders

Incline Lever Row

Intermediate

+

Plate loaded

Traps, 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 - balgowlah, uts - activatefit gym, plus fitness - lindfield, sam druce - fitness, lachie cubis - fitness

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

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Tricep Press

Beginner

+

Pin loaded

Triceps

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Floor Press

Beginner

+

Dumbbell

Chest

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Squat

Beginner

+

Smith

Quads, Glutes

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Bicep Curl

Beginner

+

Pin loaded

Biceps

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Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Glute Kickback

Beginner

+

Pin loaded

Glutes

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

High Low Plank

Beginner

+

Bodyweight

Abs

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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

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

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

Push Up (Incline)

Beginner

+

Bodyweight

Chest

Shoulder Press

Beginner

+

Dumbbell

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, 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

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

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

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Shoulder Press

Beginner

+

Pin loaded

Shoulders

Hip Extension

Beginner

+

Pin loaded

Outer Hip

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

Leg Extension

Beginner

+

Pin loaded

Quads

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - willoughby, plus fitness - balgowlah, lachie cubis - fitness

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Military Press

Intermediate

+

Barbell

Shoulders

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Walking Rotations - Bar Assisted

Walking Rotations - Bar Assisted

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/tL5kCEvC.webp

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

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