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Strength & Conditioning

Exercises

WARM UP + MOBILITY

FOUNDATION MOVEMENTS

WEIGHT PLATE MOVEMENTS

POWERLIFTING MOVEMENTS

SQUAT & LUNGE MOVEMENTS

PLYOMETRIC MOVEMENTS

WEIGHTLIFTING – FOUNDATIONS

WEIGHTLIFTING – PRESSES

WEIGHTLIFTING – CLEAN & JERK

WEIGHTLIFTING – SNATCH

KETTLEBELL MOVEMENTS

STRONGMAN MOVEMENTS

GYMNASTICS – FOUNDATIONS

GYMNASTICS – LEBERT EQUALIZER

GYMNASTICS – PULL UPS

GYMNASTICS – MUSCLE UPS

GYMNASTICS – TOES TO BAR

GYMNASTICS – ROPE CLIMBS

GYMNASTICS – GHD

STRETCHING & MOBILITY – OTHER

PROGRAMMING TIPS

WARM UP + MOBILITY

Seated Good Morning

Seated Good Morning

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength...

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Warmup Mobility Movements

Warmup Mobility Movements

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength...

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Dowel Mobility Movements

Dowel Mobility Movements

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength...

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FOUNDATION MOVEMENTS

Slant Board Squat

Slant Board Squat

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength...

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Goblet Squats

Goblet Squats

Goblet Squats are a perfect way to develop squat technique. Learn how to perform this popular thigh and glute exercise with the team at Fitness Institute. Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new...

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Front Rack Barbell Lunge

Front Rack Barbell Lunge

Lunges are an excellent way to correct imbalances in leg strength and mix up an over reliance of squats in a training program. This popular training movement, not only works the hamstrings, glutes, thighs and calves, it requires balance, core strength and stability to...

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Knees over Toes in Squats?

Knees over Toes in Squats?

If you hold the view that knees shouldn't go past the toes doing squats - check out this youtube clip and see if you still feel the same after watching....

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Bent Over Row

Bent Over Row

Bent over rows are gaining popularity in gyms from normal strength workouts to group fitness classes. For this demo you will see I am using a pronated grip with hands over the bar. If you can use hook grip with thumb underneath fingers, then even better! I have my...

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Good Mornings

Good Mornings

Good Mornings are another exercise that can get a bad rap, but if this movement is done correctly, it's a great warm-up for deadlifts and other strength exercises. Start in a back squat position with a wide grip and be sure to begin with a good lumbar arch. Before you...

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Air Squats

Air Squats

Air Squats are the foundation exercise for a great many other movements, especially when it comes to performing compound movements such as cleans and snatches. Needless to say, Air squats are one of the most important exercises to master when it comes to sport...

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WEIGHT PLATE MOVEMENTS

Some Cool Weight Plate Exercises

Some Cool Weight Plate Exercises

Check out some cool weight plate exercises we found to add to your sessions - thanks to Men's Health for the video! See more Men's Health Videos here: https://www.youtube.com/user/MensHealthMag Remember to seek the advice of your fitness trainer, medical and/or allied...

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POWERLIFTING MOVEMENTS

Back Squat

Back Squat

We will be looking at the Back Squat with a high bar position and elbows forward. Like the front squat, when racking out of the bar, you will want to be well under the bar with heels underneath the bar. Secure the bar onto the back in a high position. Some people opt...

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Bench Press

Bench Press

Bench Press is a great compound exercise for the arms and chest, but the more we learn about Bench Press, the more we can bring other parts of our body in to get a bigger lift. Remember to seek the advice of your fitness trainer, medical and/or allied health...

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Deadlift

Deadlift

The Deadlift used to be called the health lift. It has a bad reputation, but all we are really trying to do here is to teach people to lift objects up off the ground in the safest way possible. Remember to seek the advice of your fitness trainer, medical and/or allied...

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SQUAT & LUNGE MOVEMENTS

Hammer Strength Belt Squat

Hammer Strength Belt Squat

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength...

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ATG Split Squat

ATG Split Squat

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength...

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Reverse Step Ups

Reverse Step Ups

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength...

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Bulgarian Split Squat

Bulgarian Split Squat

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength...

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Walking Lunge

Walking Lunge

The lunge is a great exercise for the lower body while having to stabilize the upper body for the correct posture. Start standing up nice and tall and then begin with one foot going forward. Examples of progression Walking overhead barbell lunges Walking front racked...

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PLYOMETRIC MOVEMENTS

Single Leg Step Up & Press

Single Leg Step Up & Press

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength...

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Pogos

Pogos

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength...

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Depth Jumps

Depth Jumps

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength...

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Lateral Slide to Box Jump

Lateral Slide to Box Jump

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength...

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Plyo Mix Tape

Plyo Mix Tape

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength...

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Power up with Plyo Training!

Power up with Plyo Training!

It’s likely you’ve heard of plyometric training techniques before and it’s very possible you’re already doing these activities in your training and group fitness programs. If you’re keen to understand and incorporate these powerful training techniques into your...

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Box Jumps

Box Jumps

Box jumps are a great plyometric exercise and the standards of the movement can be very easily changed in order to achieve any desired training goal. Jumping higher will be more calf intensive and jumping lower will be more hip flexor intensive. Box jumps are actually...

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Squat Jumps

Squat Jumps

A more advanced plyometric extension of the Air Squat is the Squat Jump. Make sure that you master the Air Squat first before doing jumping squats. If you do find yourself off balance, you could consider investing in rings or a suspension system such as a TRX to help....

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WEIGHTLIFTING MOVEMENTS – FOUNDATIONS

Overhead Squat (OHS)

Overhead Squat (OHS)

The overhead squat is a great test of strength and flexibility - not many adults can sink straight into the overhead squat without doing a few months worth of mobility and strength work first. Performing this movement requires flexibility around the ankle, knee, hip...

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Front Squat

Front Squat

Ideally, with the front squat, you will have a rack to use so that you don't have to clean the bar up. If you are lifting out of a rack, you will need to ensure you establish a good squat stance with feet directly underneath the bar. I like to have my heels right...

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WEIGHTLIFTING MOVEMENTS – PRESSES

Push Jerk

Push Jerk

The Push Jerk is the follow on from the Strict Press and Push Press, and these should be mastered before taking on this movement. The Push Press can be confusing in the beginning and learning it involves starting straight, a dip, a drive, a second dip and lockout of...

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Push Press

Push Press

With our Push Press, we should be able to lift an extra 30% or so compared to our strict press. Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to...

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Strict Press (Shoulder Press)

Strict Press (Shoulder Press)

The strict press is great for developing shoulder strength and tricep strength. Grip stance will be approximately a thumbs width from hips when holding the bar. Using a rack will be easier to start, otherwise, you will need to clean the bar into the position shown...

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WEIGHTLIFTING MOVEMENTS – CLEAN & JERK

Clean & Jerk

Clean & Jerk

Requiring speed, mobility and power, the Clean & Jerk combines a Squat Clean and a Split Jerk and uses just about every muscle in the body. Learn how to perform this powerful, complex movement with the team at Fitness Institute! Remember to seek the advice of your...

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Hang Muscle Clean

Hang Muscle Clean

The best place to learn a Muscle Clean is from the Hang position, which is a position describing anywhere that is off the ground. Learn the different hang start positions as well as some training tips to perfect your Hang Muscle Cleans with the Team at Fitness...

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Hang Squat Clean

Hang Squat Clean

The hang squat clean is the next advanced progression from the hang power clean. Start with the bar above your knees in either the low hang (shown below), mid hang or high hang position. I have a neutral head below however you may choose to be looking straight ahead....

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Hang Power Clean

Hang Power Clean

The hang power clean is a great strength and conditioning exercise for improving athletic prowess. It can be used to increase vertical leap as it focuses on hip extension, the most athletic movement we can make. If you think about most sports, they use some sort of...

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WEIGHTLIFTING MOVEMENTS – SNATCH

Hang Muscle Snatch

Hang Muscle Snatch

The Hang Muscle Snatch is an explosive, complex, full body, compound movement that uses a significant amount of muscles in the body. Learn about how to perform the perfect Muscle Snatch as well as some Snatch progressions and techniques to avoid with the team at...

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Squat Snatch

Squat Snatch

A Squat Snatch is a movement that develops speed and power. It is associated with technical lifts seen at the Olympics. Learn how to perform this complex, powerful movement as well as coach and correct common faults with the team at Fitness Institute. Remember to seek...

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Hang Squat Snatch

Hang Squat Snatch

The hang squat snatch is the next progression after the hand power snatch. This movement requires flexibility in the hips and shoulders in order to reach the required positions. Start with the bar above your knees in the hang position with either a neutral head or...

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Hang Power Snatch

Hang Power Snatch

The hang power snatch is a good test of explosive movement. We start in the hang position with the bar above our knees. It is best to use a hook grip here with thumb underneath index and middle finger. Feet are underneath hips to begin with, in the jumping stance with...

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Ben Turner Snatch Technique video

Ben Turner Snatch Technique video

Olympic Weightlifting Coach Ben Turner drops in to teach Fitness Institute students at Strand CrossFit in how to coach the Snatch. Be sure to check out our YouTube Channel and Video page to see more Fitness Institute videos! Remember to seek the advice of your fitness...

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KETTLEBELL MOVEMENTS

American Kettlebell Swings

American Kettlebell Swings

American Kettlebell Swings differ from the Russian Kettlebell Swings in some important ways. See the difference between them as well as how to perform them with the team at Fitness Institute! Remember to seek the advice of your fitness trainer, medical and/or allied...

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Russian Kettlebell Swings

Russian Kettlebell Swings

The Russian Kettlebell Swing is a glute and hammy intense movement that is gaining popularity as a training technique. It looks simple, but there are some important things to remember to ensure you avoid some of the common faults. Learn more about how to perform this...

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Kettlebell Snatch

Kettlebell Snatch

The Kettlebell Snatch is a dynamic, explosive movement that works the hamstrings, glutes, erector spinae, traps and rear deltoids (the posterior chain muscles) extremely effectively. Learn how to perform this complex movement well with the team at Fitness Institute....

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Hang Kettlebell Clean

Hang Kettlebell Clean

The Kettlebell Hang Clean is gaining popularity in training circles everywhere, proving itself as both an option to using a bar and an effective, dynamic movement in its own right! Learn how to perform this compound, stabilising movement with the team at Fitness...

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Australian Institute of Kettlebell Training video

Australian Institute of Kettlebell Training video

Check out our video for some Kettlebell tips and if you are keen on learning more skills, be sure to check in with the team at Australian Institute of Kettlebells. A big thanks to the instructors from the Australian Institute of Kettlebells for coming out to Fitness...

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Get the most out of Kettlebell Swings!

Get the most out of Kettlebell Swings!

Swing into action this year with Kettlebells. Kettlebells are the hottest piece of fitness equipment on the market and as a coach or athlete, it is imperative to have your technique down pat. The biggest tip is that it is all in the hips. There are plenty of...

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STRONGMAN MOVEMENTS

Sleds

Sleds

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength...

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Farmers Carry

Farmers Carry

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength...

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GYMNASTICS MOVEMENTS – FOUNDATIONS

Ring Push Ups

Ring Push Ups

Build strength, stabilisation and co-ordination using the rings as a variation to standard push-ups. Learn how to progress and regress this chest and tricep movement that also targets the core and prepares you for more advanced movements like ring muscle ups with the...

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Ring Rows (Body Rows)

Ring Rows (Body Rows)

Ring rows seem like such an innocently easy exercise, however, they can be made as hard as you like. The higher you are, the easier it gets and the lower you get the harder it is. The main focus of this exercise is to keep your torso and hips as straight as possible....

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Pushup

Pushup

A great exercise by itself or as a warm up to bench press, the pushup starts with hands shoulder-width and underneath you with fingers pointing forward. A quick tip here: if you can screw the heels oy your hands into the floor, this should bring your biceps to facing...

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Burpee

Burpee

The burpee would have to be one of the most challenging exercises out there. It looks like it shouldn't be hard to do, but it's actually a complex movement combining a push up, an air squat and a jump into sequential movements. It also involves a mix of many flexions...

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GYMNASTICS MOVEMENTS – LEBERT EQUALIZER

Lebert Equalizer Push ups & Rows

Lebert Equalizer Push ups & Rows

The Lebert Equalizer is a training tool gaining popularity amongst personal trainers and fitness enthusiasts everywhere for the ability to do strength, cardiovascular, endurance and stretching movements anywhere you can carry them. Learn how to do two of the many...

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Lebert Equalizer L Sits

Lebert Equalizer L Sits

The Lebert Equalizer is a training tool gaining popularity amongst personal trainers and fitness enthusiasts everywhere for the ability to do strength, cardiovascular, endurance and stretching movements anywhere you can carry them. Gaining a lot of respect in training...

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Lebert Equalizer Dips

Lebert Equalizer Dips

The Lebert Equalizer is a training tool gaining popularity amongst personal trainers and fitness enthusiasts everywhere for the ability to do strength, cardiovascular, endurance and stretching movements anywhere you can carry them. Learn how to do one of the many...

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GYMNASTICS MOVEMENTS – PULL UPS

Weighted Pull ups

Weighted Pull ups

Once you have mastered the Strict Pull-up - adding weight can assist in getting even stronger. Learn how to do this with the team at Fitness Institute. Learn more about the Strict Pull-up HERE.   Remember to seek the advice of...

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Jumping Pull ups

Jumping Pull ups

A Jumping Pullup not only stands alone as a movement that builds up strength - particularly by using the eccentric (or lowering) phase of the movement. it is also a perfect way to learn and become conditioned to doing an unassisted Pull-up... In the full lockout...

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Kipping Swing

Kipping Swing

Great Kipping Pull-ups start by mastering the Kipping Swing – learn some tips on how to achieve this with the team at Fitness Institute. The Kipping Swing needs to be mastered first to ensure hips and head can be moved back and feet forward in one action... ...then in...

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Kipping Pull Ups and Box Pull Ups

Kipping Pull Ups and Box Pull Ups

A Kipping Pull up is an efficient way of getting from point A (the bottom hang) to point B (Chin over bar), altho it does require some co-ordination. This movement is a much faster movement and is less pure than the strict pull-up. Great Kipping Pull-ups start by...

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GYMNASTICS MOVEMENTS – MUSCLE UPS

Snap Pull Ring Muscle Up

Snap Pull Ring Muscle Up

Combining a rings pull-up, an in-air sit-up and dip press, the snap pull ring muscle up is a challenging, complex movement requiring strength and coordination. Learn the fundamentals of how to master this powerful move with the team at Fitness Institute. Remember to...

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Rings Muscle Up

Rings Muscle Up

The muscle up has its origins in men's gymnastics and is a CrossFit staple movement. As it's a complex movement requiring strength and coordination, learning where to find a starting point can go along way towards progressing and mastering this movement. Learn how to...

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Bar Muscle Ups

Bar Muscle Ups

A muscle up is an advanced gymnastic movements requiring practice and persistence to master. Learn how to master this complex movement with the team at Fitness Institute and see more on Jumping Bar Muscle Ups HERE.  Remember to seek the advice of your fitness trainer,...

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Jumping Bar Muscle Ups

Jumping Bar Muscle Ups

One further progression of the Bar Muscle up - is a Jumping Bar Muscle up. Learn how to master this motivating movement with the team at Fitness Institute and see more on Bar Muscle Ups HERE.  Training Tip: add a negative rep to take this to the next level! Remember...

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GYMNASTICS MOVEMENTS – TOES TO BAR

Knees to Elbows and Knee Raises

Knees to Elbows and Knee Raises

If you are struggling with your kipping swings or kipping pull ups, the best progression towards knees to elbows is a hanging knee raise as seen below. Try to get your knees as high as possible. This movement is a strict movement so there is minimal swinging movement....

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Toes to Bar

Toes to Bar

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength Exercises...

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GYMNASTICS MOVEMENTS – ROPE CLIMBS

Rope Climbs J Hook Foot Clamp

Rope Climbs J Hook Foot Clamp

The Rope Climb has become a functional fitness as well as an obstacle and adventure course staple - but there's more to it than meets the eye. It's important to find the most efficient way to ascend in order to save spending all your upper body strength at once. Your...

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GYMNASTICS MOVEMENTS – GHD

GHD Hip Extension

GHD Hip Extension

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength...

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GHD Back Extension

GHD Back Extension

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength...

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GHD Sit Ups

GHD Sit Ups

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength...

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STRETCHES

Why is PNF stretching so effective?

Why is PNF stretching so effective?

With a wide range of functional training techniques now used in our group fitness and personal training sessions, you may have heard the term “PNF” being used… but have you ever wondered about the science behind this technique and why it is so effective? In the hands...

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Hamstring Stretch

Hamstring Stretch

When your hamstrings are tight, your mobility can be reduced and your lower back may start to feel the strain. Utilise what you have close by to lengthen hamstring muscles with a good stretch while reducing the potential for lower back pain and increasing mobility in...

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Forearm Massage

Forearm Massage

Perfect for the end of a workout when you have used a lot of grip strength, the forearm massage will assist in returning blood flow and recovery... The team at Fitness Institute show you have to perform this restorative technique. Remember to seek the advice of your...

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PROGRAMMING TIPS

EMOM Strength Sets

EMOM Strength Sets

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength Exercises...

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Super Sets

Super Sets

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength Exercises...

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Drop Sets

Drop Sets

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength Exercises...

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Tabata Intervals

Tabata Intervals

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength Exercises...

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Pre-Fatigue Sets

Pre-Fatigue Sets

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength Exercises...

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HIIT Training

HIIT Training

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength Exercises...

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EMOM Intervals

EMOM Intervals

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. Learn how to test your fitness HERE. See more Gym Exercises HERE See more Strength Exercises...

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