/
3
 sets
Duration required
12
 reps
Focus Area required
1
 m 
30
 s rest

Summary
Transcript

Key Points

Common Mistakes

Where you should 'feel it':

Primary Muscles:
Secondary Muscles

Similar Exercises

Goblet Curtsy Lunge

Beginner

 +

Dumbbell
Quads, Glutes

Side Plank

Beginner

 +

Bodyweight
Abs, Obliques

Skull Crushers

Beginner

 +

Dumbbell
Triceps

Lat Pullover

Intermediate

 +

Dumbbell
Lats

Deadlift

Intermediate

 +

Dumbbell
Quads, Glutes, Hamstrings, Lower Back

Bent Over Row

Intermediate

 +

Dumbbell
Traps, Lats

Floor Press

Beginner

 +

Dumbbell
Chest

Dynoball SL RDL into Slam and Plant

Beginner

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Medicine Ball
Hamstrings

Dynoball Golf Posture Wall Balls

Beginner

 +

Medicine Ball
Abs

Curtsy Lunge

Beginner

 +

Bodyweight
Quads, Glutes

Forward Lunge

Beginner

 +

KettleBell
Quads, Glutes

Reverse Lunge

Beginner

 +

KettleBell
Quads, Glutes

Goblet Reverse Lunge

Beginner

 +

Dumbbell
Glutes, Quads

Swissball Back Extension T and Y

Intermediate

 +

Swiss Ball
Lower Back

Lateral Lunge Med Ball Raise

Beginner

 +

Medicine Ball
Glutes, Quads

Cable Lateral Lunge and Woodchop

Intermediate

 +

Cable
Glutes, Abs

Staggered SA Push with Rotation

Intermediate

 +

Cable
Chest

Side Plank with Hip Abduction

Beginner

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Bodyweight
Abs, Outer Hip, Obliques

Push Up (Incline)

Beginner

 +

Bodyweight
Chest

Inverted Bosu Decline Push Up

Intermediate

 +

Bodyweight
Chest

Inverted Bosu Push Up

Intermediate

 +

Bodyweight
Chest

Inverted Bosu Single Leg Hold

Intermediate

 +

Bodyweight
Quads

Inverted Bosu Single Leg Squat

Intermediate

 +

Bodyweight
Quads, Glutes

Inverted Bosu Single Leg Sprinter

Intermediate

 +

Bodyweight
Quads, Glutes

Box Jump

Beginner

 +

Bodyweight
Quads, Glutes

3 point row

Intermediate

 +

KettleBell
Lats, Traps

Romanians Deadlift RDL

Intermediate

 +

KettleBell
Hamstrings, Glutes, Lower Back

Sumo Squat

Beginner

 +

KettleBell
Quads, Glutes

Front Squat (Heel Raised)

Intermediate

 +

Barbell
Quads, Glutes

Front Squat

Intermediate

 +

Barbell
Quads, Glutes

Deadlift

Advanced

 +

Barbell
Quads, Glutes, Hamstrings, Lower Back

Bent Over Row

Intermediate

 +

Barbell
Lats, Traps

Rack Pull

Intermediate

 +

Barbell
Glutes, Hamstrings, Traps, Lower Back

Military Press

Intermediate

 +

Barbell
Shoulders

Romanians Deadlift RDL

Intermediate

 +

Barbell
Glutes, Hamstrings, Lower Back

Reverse Lunge

Intermediate

 +

Barbell
Quads, Glutes

Back Squat

Intermediate

 +

Barbell
Quads, Glutes

High Row (Isolated)

Beginner

 +

Pin loaded
Lats, Traps

Leg Curl (Kneeling)

Beginner

 +

Pin loaded
Hamstrings

Standing Leg Drive

Beginner

 +

Plate loaded
Quads, Glutes, Hamstrings

Glute Kickback (Lying)

Beginner

 +

Pin loaded
Glutes

Lat Pull Down (Isolated)

Beginner

 +

Plate loaded
Lats

Decline Chest Press (Isolated )

Beginner

 +

Plate loaded
Chest

Lateral Raise (Seated)

Beginner

 +

Pin loaded
Shoulders

Incline Chest Press (Isolated)

Beginner

 +

Pin loaded
Chest, Shoulders

Reverse Hyper

Intermediate

 +

Plate loaded
Glutes, Lower Back, Hamstrings

Seated Row

Intermediate

 +

Pin loaded
Lats, Traps

Shoulder Press (Standing)

Intermediate

 +

Plate loaded
Shoulders

Leg Extension (Isolated)

Beginner

 +

Pin loaded
Quads

Tricep Extension (Isolated)

Beginner

 +

Pin loaded
Triceps

Vertical Leg Press

Intermediate

 +

Plate loaded
Quads, Glutes

Pendulum Squat

Intermediate

 +

Plate loaded
Quads, Glutes

Lat Pullover

Intermediate

 +

Pin loaded
Lats

Tricep Extension

Beginner

 +

Pin loaded
Triceps

Neck Extension

Beginner

 +

Plate loaded
Traps

Leg Curl (Standing)

Beginner

 +

Pin loaded
Hamstrings

Front Pulldown (Isolated)

Beginner

 +

Pin loaded
Traps, Lats

Shoulder Press (Isolated)

Beginner

 +

Pin loaded
Shoulders

Squat Machine

Intermediate

 +

Plate loaded
Quads, Glutes

Bicep Curl (Isolated)

Beginner

 +

Pin loaded
Biceps

V-Squat

Intermediate

 +

Pin loaded
Glutes, Quads

45 Degree Leg Press (Isolated)

Intermediate

 +

Plate loaded
Quads, Glutes

Incline Bench Press

Beginner

 +

Plate loaded
Chest

Donkey Calf Raise

Intermediate

 +

Plate loaded
Calves

Seated Calf Raise

Beginner

 +

Plate loaded
Calves

Tricep Extension (Isolated)

Beginner

 +

Pin loaded
Triceps

Overhead Tricep Extension

Beginner

 +

Pin loaded
Triceps

Shoulder Press (Isolated)

Beginner

 +

Plate loaded
Shoulders

Nordic Curl (Assisted)

Beginner

 +

Bodyweight
Hamstrings

Hanging Leg Raise

Intermediate

 +

Bodyweight
Abs

Pistol Squat

Advanced

 +

Bodyweight
Glutes, Quads

Tricep Push Up

Beginner

 +

Bodyweight
Chest, Triceps

Push Up (Decline)

Intermediate

 +

Bodyweight
Chest

Hanging Knee Twist

Intermediate

 +

Bodyweight
Obliques, Abs

Push Up (Pseudo)

Intermediate

 +

Bodyweight
Chest

Single Leg Squat (Single Leg)

Intermediate

 +

Bodyweight
Quads, Glutes

High Low Plank

Beginner

 +

Bodyweight
Abs

Single Leg Squat

Intermediate

 +

Dumbbell
Quads, Glutes

Box Jump (90 Degree)

Intermediate

 +

Bodyweight
Quads, Glutes

Pull Up

Intermediate

 +

Bodyweight
Biceps, Lats

Hip Thrust

Intermediate

 +

Barbell
Glutes, Hamstrings

Box Jump (90 Degree Single Leg)

Intermediate

 +

Bodyweight
Quads, Glutes

Hanging Knee Raise

Beginner

 +

Bodyweight
Abs

Box Jump (Single Leg )

Intermediate

 +

Bodyweight
Quads, Glutes

Pike Push Up

Intermediate

 +

Bodyweight
Triceps, Shoulders

Incline Cross-Over Push Up

Beginner

 +

Bodyweight
Chest

Chin Up

Intermediate

 +

Bodyweight
Biceps, Lats

Deadlift

Intermediate

 +

KettleBell
Quads, Glutes, Hamstrings, Lower Back

Handstand Wall Hold

Intermediate

 +

Bodyweight
Shoulders, Traps, Abs

Halo

Beginner

 +

KettleBell
Traps, Shoulders

Goblet Squat

Beginner

 +

KettleBell
Quads, Glutes, Abs

Clean and Press

Intermediate

 +

KettleBell
Shoulders, Triceps, Glutes, Traps

Around the World

Beginner

 +

KettleBell
Obliques, Abs

Kettlebell Swing

Intermediate

 +

KettleBell
Glutes, Hamstrings, Quads, Lower Back

Ab Crunch (Lying)

Beginner

 +

Pin loaded
Abs

Shrugs

Beginner

 +

Dumbbell
Traps

Front Raise

Beginner

 +

Dumbbell
Shoulders

Reverse Fly

Intermediate

 +

Dumbbell
Shoulders, Traps

Reverse Curl

Beginner

 +

Dumbbell
Biceps, Forearms

Bicep Curl

Beginner

 +

Dumbbell
Biceps
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