Swap Exercises

Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
Difficulty:
Swap selected exercise with existing exercise for the:
Current WorkoutRest of the programBack
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abtastic

abtastic

67fe41a5d7588e2a743ea7f0

Play Button
Around the World
 sets
 kg
 reps 
 rest
Notes
64f716ad53e9a1dbff789fdf
KettleBell
Around the World
Notes:
Key Points:

  • Stand with feet spaced shoulder width, with the kettlebell in front of you.

  • With one hand bring the kettlebell around you, then pass it behind to the other hand.

  • With the other hand bring it to the front and pass it over again, repeat.

Common Mistakes:

  • Torso moving around too much.

  • Going too fast.

  • Swinging kettlebell around without control.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Obliques, Abs
Obliques, Rectus abdominis
Secondary Muscles
Around the World - KettleBell muscle groups
Play Button
Goblet Squat
 sets
 kg
 reps 
 rest
Notes
64f716becbf208a842c3a7c1
KettleBell
Goblet Squat
Notes:
Key Points:

  • Set feet at approximately shoulder width point feet outwards.

  • Bend your knees to approximately 90 degrees.

  • Extend back up to the start position and repeat.

Common Mistakes:

  • Knees caving in past big toes.

  • Using momentum to drop down.

  • Bending the back.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes, Abs
Quadriceps, Gluteus Maximus, Rectus abdominis
Secondary Muscles
Hamstrings
Goblet Squat - KettleBell muscle groups
Play Button
Hanging Knee Twist
 sets
 kg
 reps 
 rest
Notes
64fb04ab759b74973769de94
Bodyweight
Hanging Knee Twist
Notes:
Key Points:

  • Hang from the bar with an overhand grip, spaced just wider than shoulder width.

  • Bring your knees up to be level with the hips.

  • Slowly lower back to the start position and repeat.

Common Mistakes:

  • Swinging around.

  • Using momentum to kick knees up.

  • Dropping on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Obliques, Abs
Obliques, Rectus abdominis
Secondary Muscles
Forearms
Hanging Knee Twist - Bodyweight muscle groups
Play Button
Swiss Ball Knee Tucks
 sets
 kg
 reps 
 rest
Notes
65f91456e3cd215c603cf4f1
Swiss Ball
Swiss Ball Knee Tucks
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself at the top of a decline push-up position. Ensure that your pelvis is neutral and you don't have an arch in your lower back
  2. Keeping your hips in the neutral position, slowly bring the ball towards your chest by flexing the knees
  3. Slowly control it back outward and repeat
  4. Ensure that your core and glutes are activated the entire time to maintain spinal alignment
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Shoulders
Swiss Ball Knee Tucks muscle groups
Play Button
Cable Lateral Lunge and Woodchop
 sets
 kg
 reps 
 rest
Notes
6538f911dabca97c26ec707a
Cable
Cable Lateral Lunge and Woodchop
Notes:
Key Points:
  • Start feet together, holding cable attachment.
  • Perform a lateral lunge, focusing on parallel feet and loading into your hip. Once you're set, perform a chop from high to low.
  • Return to start position and repeat sequencing.
Common Mistakes:
  • Unable to keep feet square (flare outward).
  • Width of lunge.
  • Not sequencing and setting lower body 1st.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Glutes, Abs
Gluteus Maximus, Rectus abdominis
Secondary Muscles
Quads, Hamstrings
Cable Lateral Lunge and Woodchop - Cable muscle groups
64f716ad53e9a1dbff789fdf
64f716ad53e9a1dbff789fdf
Around the World
Around the World - KettleBell
3
3
1
3
m 
0
s
 rest
64f716becbf208a842c3a7c1
64f716becbf208a842c3a7c1
Goblet Squat
Goblet Squat - KettleBell
3
3
1
3
m 
0
s
 rest
64fb04ab759b74973769de94
64fb04ab759b74973769de94
Hanging Knee Twist
Hanging Knee Twist - Bodyweight
3
3
1
3
m 
0
s
 rest
65f91456e3cd215c603cf4f1
65f91456e3cd215c603cf4f1
Swiss Ball Knee Tucks
Swiss Ball Knee Tucks
3
3
1
3
m 
0
s
 rest
6538f911dabca97c26ec707a
6538f911dabca97c26ec707a
Cable Lateral Lunge and Woodchop
Cable Lateral Lunge and Woodchop - Cable
3
3
1
3
m 
0
s
 rest
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