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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 - Online Fitness Training

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

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 - Online Fitness Training
 

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

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 - Online Fitness Training

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

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 - Online Fitness Training

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

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 - Online Fitness Training

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

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 - Online Fitness Training

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

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

 

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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Personal Training Locations -

Coogee, Maroubra, Rushcutter's Bay, Queens Park, Centennial Park, Bronte 

Phone: 0401 396 722 

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