Personal Training Eastern Suburbs Sydney

Exercise Library - Online Personal Training

The exercise library provides technique tips for exercises involving free weights, exercise bands, swiss balls and body weight resistance. The exercises are divided into levels based on the complexity of the movement, the strength required to perform the movement and also the risk or safety of the exercise. Level 1 and 2 exercises are designed for a beginning level of strength and flexibility and provide minimal risk to injury. These movements can be used as rehabilitation exercises or as exercise training for older populations and beginners. Level 3 and 4 exercises contain more complex movements incorporating core and leg activities simultaneously. Overhead activities are introduced along with exercises which challenge core strength and function. Level 5 and 6 exercises are for the advanced individual who has a moderate to high level of strength, correct postural alignment and movement patterns. These exercises require either a large degree of strength or contain complex core and whole body integration.

Each Exercise page includes a list of similar movements, along with a diagram of the major muscle groups used as well as a description of why the exercise should be used and who the exercise is most suitable for..

The exercise are broken into Core exercises and Strength exercises. Core exercises require movement coordination and focus many on the abdominals, obliques and erector spinae muscles. The strength exercises require a combination of strength and movement coordination. Exercises in levels 4, 5 and 6 may be placed there due to either the high degree of strength required for the movement or due to the increased coordination and movement skill required.

Women may need to increase the level assigned to upper body strength exercises which incorporate body weight resistance. Exercises such as chin ups, push ups and dips are examples of exercise which may need to be scaled up. The dip for example is a level 4 exercise, it is recommended women increase this by 1 level and use the dip as a level 5 exercise. This is due to women having higher competencies with core and leg exercises in proportion to upper body exercises. This will enable you to complete harder workouts for core and legs without being limited by upper body strength

Remember when performing the exercises technique is of first importance. If you're performing a timed workout or you're after a harder workout remember to decrease the complexity of the exercises to ensure you remain injury free

Level 1 Exercises

Core Exercises


	Double Leg Hip Raise Purpose: Gluteal muscle activation, strengthen lower back Muscle Groups Used: Gluteus Maximus, Erector Spinae Equipment: Mat


	Kneeling Arm Raises Purpose: Core stabilization Muscle Groups: Obliques, Transverse Abdominals Equipment: Mat


	Kneeling Bridge Purpose: Beginner Core Stabilization Muscle Groups: Rectus Abdominus, Obliques, Transverse Abdominus Equipment: Mat


	Kneeling Leg Extensions Purpose: Beginner Core Stabilization, Gluteus and Transverse Abdominus activation Muscle Groups: Transverse Abdominus, Gluteus Maximus Equipment: Mat


	Lower Body Russian Twist Purpose: Spine Mobility, Obliques and Spinal rotator muscle strengthening Muscle Groups: Obliques, Rotatores Equipment: Mat


	Lying Leg Slides Purpose: Beginner core stabilization Muscle Groups: Transverse Abdominus, Psoas Major, Rectus Abdominus Equipment: Mat


	Lying Clam Purpose: Strengthen and activate external hip rotators, decrease pronation and related injuries such as patellofemoral pain and ITB pain Muscle Groups Used: Gluteus Maximus, Piriformis, Deep External Hip Rotators Equipment: Exercise Mat


	Pelvic Tilt Purpose: Teach movement pattern Muscle Groups: Erector Spinae, Iliacus, Psoas Major Equipment: Mat


	Thoracic Mobility Exercise Purpose: Increase thoracic flexibility, decrease kyphotic (hunched) posture Muscle Groups Used: Equipment: Swiss Ball


	Thoracic Prisoner Twist Purpose: Activate thoracic extensors and increase thoracic mobility. Decrease kyphotic (hunched) posture Muscle Groups Used: Lower Trapezius, Obliques, Deep Thorasic Extensors Equipment: Swiss Ball

Strength Exercises


	Assisted Squat Purpose: Leg Strengthening Muscle Groups: Quadriceps, Gluteus Maximus Equipment: Theraband, Overhead Structure


	Lying Leg Abductions Purpose: Gluteus Medius activation, lateral hip movement strengthening Muscle Groups: Gluteus Medius, Tensor Facia Latae Equipment: Mat


	Theraband Standing Rows Purpose: Beginners upper back and rear shoulder strengthen exercise Muscle Groups: Latissimus Dorsi, Rear Deltoids, Biceps Equipment: Theraband, support structure


	Theraband Curls Purpose: Strengthen Upper Arms Muscle Groups: Biceps, Forearms Equipment: Theraband


	Theraband Reverse Flys Purpose: Muscle Groups:


	Theraband Tricep Kickbacks Purpose: Strengthen upper arms with low joint stress Muscle Groups: Triceps Equipment: Theraband


	Prone Cobra Extensions Purpose: Activate and Strengthen Lower Trapezius and Rhomboids - Reduce rounded shoulders Muscle Groups: Lower Trapezius, Rear Deltoids, Rhomboids Equipment: Mat

Level 3 Exercises

Core Exercises


	Bridge Lateral Steps Purpose: Strengthen Abdominals. Exercise hip flexors in a lengthened position. Develops core stability Muscle Groups: Abdominals, Hip Flexors, Obliques

Kneeling Roll Aways

Purpose: Abdominal strengthening, Core stablization and support

Muscle Groups: Rectus Abdominus, Obliques, Transverse Abdominus

Equipment: Mat, Swiss Ball


	Oblique Crunch Purpose: Oblique and Abdominal muscle endurance Muscle Groups: Obliques, Rectus Abdominus Equipment: Mat


	Russian Twists Purpose: Core Stability, External Oblique strengthening Muscle Groups: External Obliques, Erector Spinae, Gluteals Equipment: Swiss Ball, Dumbbells


	Reverse Crunch/Toe Points Purpose: Abdominal endurance Muscle Groups: Rectus Abdominus Equipment: Mat


	Sit ups Purpose: Abdominal endurance and strength Muscle Groups: Rectus Abdominus, Obliques Equipment: Mat


	Side Bridge Purpose: Lateral core stabilization, shoulder stability Muscle Groups: Obliques, Erector Spinae, Gluteus Medius Equipment: Mat

Strength Exercises


	Bent Over Rows Purpose: Upper body strengthening, core stability, circuit training Muscle Groups: Erector Spinae, Trapezius, Rhomboids, Psoas Major/Illiacus, Rear Deltoids Equipment: Barbell or Dumbbells


	Flys Purpose: Pectorial Strengthening and stretching, shoulder stability Muscle Groups: Pectoralis Major, Subscapularis, Biceps Equipment: Mat or Swiss Ball, Dumbells


	Lunge Purpose: Beginners - leg strengthening, Advanced - Weight loss, aerobic conditioning, leg endurance Muscle Groups: Gluteus Maximus, Gluteus Medius, Quadriceps, Adductors Equipment: None


	Lying Pulldowns Purpose: Pectoralis Minor lengthening and strengthening, Lower Trapezius Activation, reduce upper trapezius tension Muscle Groups: Latissimus Dorsi, Pectoralis Minor, Lower Trapezius, Romboids Equipment: Dumbbells or barbell


	Lying Internal Shoulder Rotations Purpose: Stretch and strengthen Subscapularis, Shoudler function Muscle Groups: Subscapularis Equipment: Dumbbells


	Prone Y's Purpose: Shoulder range of motion, lower trapezius activation, posture correction Muscle Groups: Middle and Lower Trapezius Equipment: Mat


	Push ups Purpose: Upper body strengthening, circuit fitness Muscle Groups: Pectoralis muscles, Triceps, Anterior Deltoids Equipment: None


	Standing Shoulder Press Purpose: Shoulder strength and stability Muscle Groups: Deltoids, Triceps Equipment: Dumbbells


	Standing External Shoulder Rotations Purpose: External Rotator Cuff strengthening Muscle Groups: Infraspinatus, Teres Minor Equipment: Dumbbells


	Step Back Lunges Purpose: Hip flexors stretch, Beginners - Leg strengtheing, Advanced - Circuit and aerobic conditioning Muscle Groups: Gluteals, Quadriceps, Adductors Equipment: None


	Step ups Purpose: Leg endurance, Aerobic conditioning Muscle Groups: Quadriceps, Gastrocnemius (calves), Gluteals (butt) Equipment: Step or Bench


	Theraband Side Step Twists Purpose: Whole body circuit exercise, sports conditioning, strengthen obliques Muscle Groups: Obliques, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Adductors Equipment: Theraband


	Theraband Pull Throughs Purpose: Middle back strengthening, Relieve upper trapezius tension Muscle Groups: Latissimus Dorsi, Lower Trapezius, Rhomboids, Triceps Equipment: Theraband, Support structure


	Theraband Single Arm Push Purpose: Sports conditioning, Upper lower body coordination Muscle Groups: Rectus Abdominus, Obliques, Pectoreals, Triceps Equipment: Theraband, Support Structure


	Theraband Standing Twist Purpose: Hip muscle and core strengthening Muscle Groups: Rectus Abdominus, Obliques, External Hip Rotators Equipment: Theraband, Support Structure


	Weighted Squat Purpose: Lower body strengthening Muscle Groups: Quadriceps, Gluteals, Adductors Equipment: Barbell

Level 5 Exercises

Core Exercises


	Hanging Knee Raises Purpose: Intermediate Abdominal Strengthening and Shoulder Stability Muscle Groups: Rectus Abdominus, Subscapularis, Latissimus Dorsi, Teres Major / Minor Equipment: Horizontal Bar


	Lunge Burpees Purpose: Hip Flexibility, Abdominal and Glute Strength, Circuit Training Muscle Groups: Rectus Abdominus, Hip Adductors, Quadriceps, Gluteus Maximus / Minimus, Anterior Deltoid Equipment: Mat


	Oblique Jacknifes Purpose: Core strengthening, sports conditioning, hip abductor strengthening Muscle Groups: Rectus Abdominus, External and Internal Obliques, Tensor Fascia Latae, Gluteus Medius Equipment: Swiss Ball, Mat


	Side Bridge Leg Abductions Purpose: Spine and core stability, Strengthen Glute Medius, Prevent running injuries Muscle Groups: Internal Obliques, External Obliques, Erector Spinae, Tensor Faciae latae , Gluteus Medius Equipment: Mat


	Standing Swiss Ball Roll Aways Purpose: Abdominal Strengthening Muscle Groups: Rectus Abdominus, Obliques Equipment: Swiss Ball, Mat

Strength Exercises


	Burpee Purpose: Whole body conditioning, Upper body and Chest strength Muscle Groups: Rectus Abdominus, Quadriceps, Pectoralis Major, Pectoralis Minor, Psoas Major, Triceps, Anterior Delt, Serratus Anterior Equipment: Mat


	Chin ups Purpose: Upper Body Strengthening, (back and arms) Muscle Groups: Latissimus Dorsi, Teres Major, Lower Trapezius, Rhomboids, Biceps, Rotator Cuffs (Infraspinatus, Subscapularis), Brachioradialis Equipment: Horizontal Bar


	Jumping Lunges Purpose: Leg Power, Aerobic Circuit Exercises, Glute (Bum) strength, Speed Training Muscle Groups: Gluteus Maximus, Hamstrings, Quadriceps, Gastrocnemius Equipment: None


	Single Leg Hamstring Curl Purpose: Sprint Strength Training, Knee Stability Muscle Groups: Hamstrings, Erector Spinae, Gastrocnemius Equipment: Swiss Ball, Mat


	Single Leg Swiss Ball Hip Raise Purpose: Relax hip flexors, activate glute (bum) muscles, improve lower back posture and prevent running injuries Muscle Groups: Erector Spinae, Gluteal Muscles Equipment: Swiss Ball


	Split Lunges Purpose: Adductor (groin) flexibility, Glute strength Muscle Groups: Gluteus Maximus / Medius, Leg Adductors Equipment: None


	Spiderman Push Ups Purpose: Chest Strengthening, Hip flexibility, Core strength Muscle Groups: Pectoralis Major, Triceps, Serratus Anterior, Obliques, Leg Adductors Equipment: Mat

Level 2 Exercise

Core Exercises


	Beginners Crunch Purpose: Rectus Abdominus strengthening and activation Muscle Groups: Rectus Abdominus, Psoas Major Equipment: Mat


	Bridge Purpose: Core stabilization and strengthening Muscle Groups: Transverse Abdominus, Rectus Abdominus, Obliques Equipment: Mat


	Hamstring Curl Purpose: Hamstring and Erector Spinae strengthening Muscle Groups: Hamstrings, Erector Spinae Equipment: Mat, Swiss ball


	Kneeling Supermans Purpose: Core Stabilization, Erector Spinae strengthening Muscle Groups: Erector Spinae, Transverse Abdominus Equipment: Mat


	Single Leg Hip Raise Purpose: Gluteus Maximus activation and Erector Spinae strengthening Muscle Groups: Gluteus Maximus, Erector Spinae Equipment: Mat

Strength Exercises


	Bench Push ups Purpose: Upper Body Strengthening, circuit fitness Muscle Groups: Pectorials, Triceps Equipment: Bench


	Body Weight Squat Purpose: Beginners - Leg Strengthening, Advanced - Leg Endurance and Aerobic Circuit Training Muscle Groups: Quadriceps, Gluteals Equipment: None


	Bicep Curls Purpose: Upper Body strengthening Muscle Groups: Biceps Equipment: Dumbbells


	Delt Raise Purpose: Supraspinatus (rotator cuff) and Deltoid strengthening Muscle Groups: Supraspinatus, Deltoids Equipment: Dumbbells


	Dumbbell Press Purpose: Upper Body strengthening, Pectorial stretch Muscle Groups: Pectoralis Major, Triceps Equipment: Dumbbells


	Kneeling Push ups Purpose: Upper body strengthening, beginners circuit fitness Muscle Groups: Pectorials, Triceps Equipment: None

Lateral Pulldown

Purpose: Upper body strengthening, activate lower trapezius - Posture correction

Muscle Groups: Latissimus Dorsi, Lower Trapezius, Biceps, Teres Major

Equipment: Theraband, Swiss Ball ,Support structure or Cable pulldown machine


	Lying External Shoulder Rotations Purpose: Shoulder stabilization, external rotator cuff strengthening Muscle Groups: Teres Minor, Infraspinatus Equipment: Mat, Dumbbell


	Prone Shoulder Press Purpose: Strengthen Thorasic extensors, decrease kyphotic (hunched) posture, improve shoulder function Muscle Groups: Rear Deltoids, Lower Trapezius, Lumbar and Thorasic extensors Equipment: Exercise Mat

Reverse Flys

Purpose: Strengthen muscles retracting the shoulder blades

Muscle Groups: Rhomboids, Rear Deltoids, Trapezius

Equipment: Dumbbells


	Skull Crushers Purpose: Strengthen Upper Arms Muscle Groups: Triceps Equipment: Barbell, Exercise Mat


	Theraband Subscaps Purpose: Strengthen Internal Rotator Cuff, Shoulder rehabilitation and sports injury prevention Muscle Groups: Subscapularis Equipment: Theraband

Level 4 Exercises

Core Exercises


	Half Burpee Purpose: Increase energy expenditure, whole body metabolic exercise Muscle Groups: Quadriceps, Pectoralis Major / Minor, Rectus Abdominus Equipment: Mat


	Jacknifes Purpose: High energy expenditure core stability exercise, Hip flexor and oblique strengthening Muscle Groups: Rectus, Abdominus, Obliques, Psoas Major, Rectus Femoris Equipment: Swiss Ball, Mat


	Single Arm Kettlebell Swings Purpose: Whole body high energy expenditure exercise, lower back and core stabilization Muscle Groups: Erector Spinae, Quadriceps, Hamstrings, Upper and lower Trapezius, Deltoid Equipment: Kettlebell


	Single Leg Bridge Purpose: Lengthen hip flexors, core stability Muscle Groups: Rectus Abdominus, Obliques, Psoas Major, Rectus Femoris Equipment: Mat


	Swiss Ball Sit ups Purpose: Rectus Abdominus Activation, Reduce lumbar lordosis Muscle Groups: Rectus Abdominus Equipment: Swiss Ball

Strength Exercises


	Deadlifts Purpose: Strengthen the muscles supporting the spine during lifting movements, Sports and Sprint conditioning Muscle Groups: Erector Spinae, Hamstrings, Trapezius, Psoas Major Equipment: Barbell


	Dips Purpose: Upper body strengthening Muscle Groups: Triceps, Pectoralis Major, Deltoids Equipment: Parallel Dip Bars


	Jumps Purpose: Power Development, Anaerobic conditioning circuit exercise Muscle Groups: Quadriceps, Rectus Abdominis, Gastrocnemius Equipment: None


	Lunge Curls Purpose: Develop running technique, build ankle and hip stability Muscle Groups: Quadriceps, Gluteals, Ankle Stabilizers, Biceps Equipment: Dumbbell


	Push up Rotations Purpose: Develop upper body power, improve shoulder and scapula stability Muscle Groups: Pectoralis Major, Triceps, Serratus Anterior, Obliques Equipment: Mat


	Seated Overhead Hold Purpose: Develop the flexibility required for overhead squats, improve hunched upper back posture Muscle Groups: Deltoids, Hip Flexors (Psoas Major, Iliacus), Lower Trapezius, Erector Spinae Equipment: Barbell


	Single Arm Front Squat Purpose: Leg strengthening, decrease core muscle imbalances, circuit fitness exercise Muscle Groups: Internal and External Obliques, Tranverse Abdominus, Quadriceps, Gluteal Muscles Equipment: Dumbbell


	Single Arm Bent Over Rows Purpose: Core Stability, Upper body strengthening, Circuit fitness exercise Muscle Groups: Erector Spinae, Psoas Major, Trapezius, Rhomboids Equipment: Dumbbell


	Theraband Single Leg Twist Purpose: Ankle stability, Hip external rotator strengthening Muscle Groups: Obliques, External Hip Rotators, Gluteus Medius Equipment: Theraband, Supporting structure

Level 6 Exercises

Core Exercises


	Hanging Straight Leg Raise Purpose: Advance Abdominal and Rotator Cuff strenghtening Muscle Groups: Rectus Abdominus, Obliques, Subscapularis, Latissimus Dorsi, Teres Major / Minor Equipment: Horizontal Bar


	Single Arm and Leg Bridge Purpose: Lengthen Hip Flexors, Core and Spine stability Muscle Groups: Rectus Abdominus, Obliques, Psoas Major, Rectus Femoris Equipment: Mat


	Single Leg Jacknife Purpose: Hip Flexor Strengthening, Sprint conditioning Muscle Groups: Rectus Abdominus, Obliques, Psoas Major, Rectus Femoris Equipment: Swiss Ball, Mat


	Single Leg Roll Aways Purpose: Lengthen hip flexors, strengthen abdominals and obliques Muscle Groups: Hip Flexors (Rectus Femoris, Illiacus, Psoas Major), Rectus Abdominals, Obliques Equipment: Swiss Ball


	Turkish Get up Purpose: Heavy Loads - Abdominal and Deltoid Strengthening, Ligher Loads - Whole Body conditioning and Circuit Exercise Muscle Groups: Rectus Abdominus, Obliques, Gluteals, Quadriceps, Deltoids Equipment: Kettlebell, Mat

Strength Exercises


	Overhead Squat Purpose: Shoulder Flexibility, Advance Posture (kyphosis) correction, Hip flexibility, Sports conditioning Muscle Groups: Quadriceps, Gluteus Maximus, Adductors, Transverse Abdominus, Erector Spinae, Deltoids, Trapezius Equipment: Barbell


	Powerclean Purpose: Hamstring Power, Sprint and Sports conditioning, Advanced lower back conditioning. Lighter Weights - Advanced Circuit conditioning Muscle Groups: Quadriceps, Hamstrings, Upper Trapezius, Erector Spinae, Deltoids, Forearms Equipment: Barbell


	Powerclean and Press Purpose: Power development, Advanced whole body strenght training. Lighter Weights - Anaerobic and Circuit conditioning Muscle Groups: Quadriceps, Hamstrings, Gluteals, Upper Trapezius, Erector Spinae, Deltoids, Forearms Equipment: Barbell


	Single Leg Deadlift Purpose: Sprinters strength training, Sports conditioning, Advanced core stability Muscle Groups: Erector Spinae, Hamstrings, Upper and lower Trapezius, Rhomboids, Psoas Major Equipment: Barbell or Dumbbells

Upper Body

Lower Body


	Broomstick Subscapularis Stretch Purpose: Improve overhead Shoudler funtion, decrease rounded and inwardly rotated shoulders Muscle Groups: Subscapularis


	Doorway Pectoral Stretch Purpose: Decrease Kyphotic (hunched upper back) posture, decrease rounded internally rotated shoulder position Muscle Groups: Pectoralis Major and Minor, Subscapularis


	Overhead External Rotator Cuff Stretch Purpose: Stretch Posterior and inferior joint capsule and external rotator cuffs, beneficial for overhead throwing athletes such as pitchers and tennis players Muscle Groups: Teres Minor, Infraspinatus


	Winged External Rotator Cuff Stretch Purpose: Improve internal shoulder rotation, beneficial for overhead throwing athletes Muscle Groups: Infraspinatus, Teres Minor


	Hamstring Stretch Purpose: Lengthen Hamstrings, increase anterior pelvic tilt during lifting and squating movements decreasing lumbar compression injuries Muscle Groups: Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus)


	Seated Adductor Stretch Purpose: Increased range of motion during squating movements. Reduce the incidence of Iliotibial band pain and petellofemoral pain syndrome Muscle Groups: Hip Adductors (Adductor Magnus, Longus and Brevis, Gracilis, Pectineus)


	Standing Adductor Stretch Purpose: Increased range of motion during squating movements. Reduce the incidence of Iliotibial band pain and petellofemoral pain syndrome Muscle Groups: Hip Adductors (Adductor Magnus, Longus and Brevis, Gracilis, Pectineus)


	Lunge Adductor Stretch Purpose: Increased range of motion during squating movements. Reduce the incidence of Iliotibial band pain and petellofemoral pain syndrome Muscle Groups: Hip Adductors (Adductor Magnus, Longus and Brevis, Gracilis, Pectineus)


	Beginner Quadriceps Stretch Purpose: Increase stride range of motion, prevent secondary hip flexor tightening Muscle Groups: Quadriceps (Vastus Lateralis, Rectus Femoris)


	Standing Intermediate Quadriceps Stretch Purpose: Increase stride range of motion, prevent secondary hip flexor tightening Muscle Groups: Quadriceps (Vastus Lateralis, Rectus Femoris)


	Advanced Lunge Quadriceps Stretch Purpose: Increase stride range of motion, prevent secondary hip flexor tightening Muscle Groups: Quadriceps (Vastus Lateralis, Rectus Femoris)


	Kneeling Hip Flexor Stretch Purpose: Reduce anterior pelvic tilt, reduce internal hip rotation Muscle groups: Iliacus, Psoas Major


	Iliotibial Band Stretch (ITB) Purpose: Lengthen Iliotibial band, aid external hip rotation Muscle Groups: Tensor Facia (Iliotibial Band)


	Glute Splits Stretch Purpose: Lengthen hip flexors and internal hip rotators, reduce patellofemoral and iliotibial band syndrome Muscle Groups: Psoas Major, Iliacus, Gluteus Medius and Minimus, Tensor Facia Latae


	Seated Clam Stretch Purpose: Lengthen internal hip rotators Muscle Groups: Gluteus Medius and Minimus


	Calf Stretches Purpose: increase ankle range of motion, decrease calf tears Muscle Groups: Gastrocnemius, Soleus

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Exercise Library - Online Personal Training

Level 1 Exercises

Core Exercises

Strength Exercises

Level 3 Exercises

Core Exercises

Strength Exercises

Level 5 Exercises

Core Exercises

Strength Exercises

Level 2 Exercise

Core Exercises

Strength Exercises

Level 4 Exercises

Core Exercises

Strength Exercises

Level 6 Exercises

Core Exercises

Strength Exercises

Upper Body

Lower Body

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