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
[[{"exerciseName":"Push Up - Cobra","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e6a7cde35d35c1800fe","workoutExerciseItemID":"66531e6a7cde35d35c1800fe","workoutExerciseFullName":"Push Up - Cobra"}],[{"exerciseName":"2DB Bent Over Row","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e4b79f240fec4b93478","workoutExerciseItemID":"66531e4b79f240fec4b93478","workoutExerciseFullName":"2DB Bent Over Row"}],[{"exerciseName":"KB Bent Over Row - Lunge","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e5ca184a5c37e2dfdab","workoutExerciseItemID":"66531e5ca184a5c37e2dfdab","workoutExerciseFullName":"KB Bent Over Row - Lunge"}],[{"exerciseName":"2DB Reverse Fly (Standing)","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e4c16b44cfbd841cd91","workoutExerciseItemID":"66531e4c16b44cfbd841cd91","workoutExerciseFullName":"2DB Reverse Fly (Standing)"}],[{"exerciseName":"Goodmorning","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"64f71691cd15e323ccb51f5f","workoutExerciseItemID":"64f71691cd15e323ccb51f5f","workoutExerciseFullName":"Goodmorning"}]]

At Home Back

At Home Back
1 hour

This is your at-home back workout! All you need is a dumbbell. Grab heavier weights if you’re comfortable. Tips: Keep your back straight. Shoulders back the whole time.

673e923b8d2fc3a3570d00fd

Play Button
Push Up - Cobra
 sets
 kg
 reps 
 rest
Notes
66531e6a7cde35d35c1800fe
Bodyweight
Push Up - Cobra
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to ground, arch back on upward phase. Mistakes: Not engaging core, arching back too much.

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Pectoralis Major, Triceps Brachii
Secondary Muscles
Shoulders, Abs
Push Up - Cobra muscle groups
Play Button
2DB Bent Over Row
 sets
 kg
 reps 
 rest
Notes
66531e4b79f240fec4b93478
Dumbbell
2DB Bent Over Row
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Maintain a flat back, pull weights to waist. Mistakes: Rounding back, jerking weights.

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps, Lower Back
2DB Bent Over Row muscle groups
Play Button
KB Bent Over Row - Lunge
 sets
 kg
 reps 
 rest
Notes
66531e5ca184a5c37e2dfdab
Kettlebell
KB Bent Over Row - Lunge
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Pull KB towards waist, step back into lunge. Mistakes: Rounding back, not stepping back fully.

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps, Lower Back
KB Bent Over Row - Lunge muscle groups
Play Button
2DB Reverse Fly (Standing)
 sets
 kg
 reps 
 rest
Notes
66531e4c16b44cfbd841cd91
Dumbbell
2DB Reverse Fly (Standing)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Maintain a slight bend in elbows, control the descent. Mistakes: Swinging weights, using back momentum.

Where you should 'feel it':
Primary Muscles:
Shoulders, Traps
Deltoids, Trapezius
Secondary Muscles
Lats
2DB Reverse Fly (Standing) muscle groups
Play Button
Goodmorning
 sets
 kg
 reps 
 rest
Notes
64f71691cd15e323ccb51f5f
Barbell
Goodmorning
Notes:
Key Points:
  • Position a barbell evenly across your traps.
  • Hinge forward pushing the hips back until you feel a stretch in the hamstrings.
  • Hinge back up to the start position and repeat.
Common Mistakes:
  • Bending the back.
  • Extending knees forward.
  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Hamstrings, Glutes, Lower Back
Hamstrings, Gluteus Maximus, Erector Spinae
Secondary Muscles
Goodmorning - Barbell muscle groups
66531e6a7cde35d35c1800fe
66531e6a7cde35d35c1800fe
Push Up - Cobra
Push Up - Cobra
3
3
1
3
m 
0
s
 rest
66531e4b79f240fec4b93478
66531e4b79f240fec4b93478
2DB Bent Over Row
2DB Bent Over Row
3
3
1
3
m 
0
s
 rest
66531e5ca184a5c37e2dfdab
66531e5ca184a5c37e2dfdab
KB Bent Over Row - Lunge
KB Bent Over Row - Lunge
3
3
1
3
m 
0
s
 rest
66531e4c16b44cfbd841cd91
66531e4c16b44cfbd841cd91
2DB Reverse Fly (Standing)
2DB Reverse Fly (Standing)
3
3
1
3
m 
0
s
 rest
64f71691cd15e323ccb51f5f
64f71691cd15e323ccb51f5f
Goodmorning
Goodmorning - Barbell
3
3
1
3
m 
0
s
 rest
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
utm_campaign