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":"Bench Internal Hip Rotation","exerciseNotes":"3-5 secs each hold","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65e15ade003a35c2ff58ee42","workoutExerciseItemID":"65e15ade003a35c2ff58ee42","workoutExerciseFullName":"Bench Internal Hip Rotation"},{"exerciseName":"Seated External Hip Rotation W/ T-Spine Opener","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65cc0f6058bdc433a99cffbb","workoutExerciseItemID":"65cc0f6058bdc433a99cffbb","workoutExerciseFullName":"Seated External Hip Rotation W/ T-Spine Opener"}],[{"exerciseName":"90/90 Support Internal To External Hip Rotation","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65dae60e03439c66bfb4e2b8","workoutExerciseItemID":"65dae60e03439c66bfb4e2b8","workoutExerciseFullName":"90/90 Support Internal To External Hip Rotation"},{"exerciseName":"Quadruped Hip Circles","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65cc0a04f9e97ca0d481c7df","workoutExerciseItemID":"65cc0a04f9e97ca0d481c7df","workoutExerciseFullName":"Quadruped Hip Circles"},{"exerciseName":"Pigeon w/ SA Cable Pull","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65a76db5715ca96cad26d0af","workoutExerciseItemID":"65a76db5715ca96cad26d0af","workoutExerciseFullName":"Pigeon w/ SA Cable Pull"}]]

Challenge - Hip Rotation 1

Challenge - Hip Rotation 1
30 mins

Hip mobilisation: mix of internal and external rotation

662c4a9cf2c20f7020f506f3

Play Button
Bench Internal Hip Rotation
 sets
 kg
 reps 
 rest
Notes
65e15ade003a35c2ff58ee42
Mobility
Bench Internal Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself on all 4's and in line with a bench
  2. Open up one hip as much as possible, then plant the knee on the bench
  3. Keeping everything else still, raise your foot as high as possible whilst keeping the knee in contact with the bench
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Bench Internal Hip Rotation muscle groups
Play Button
Seated External Hip Rotation W/ T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
65cc0f6058bdc433a99cffbb
Bodyweight
Seated External Hip Rotation W/ T-Spine Opener
Notes:
Key Points:
  • Set yourself with one leg at an externally rotated position, placed on your leg, parallel to the ground
  • Set arms straight out in front and set your pelvis
  • Open up your spine as much as possible. Ensure you're separating your upper/lower body
Common Mistakes:
  • Leg can't get in this externally rotated position with the leg parallel to the floor
  • No separation of upper/lower body as you rotate your spine

Exercise Notes:

Key Points:

  • Set yourself with one leg at an externally rotated position, placed on your leg, parallel to the ground
  • Set arms straight out in front and set your pelvis
  • Open up your spine as much as possible. Ensure you're separating your upper/lower body

Common Mistakes:

  • Leg can't get in this externally rotated position with the leg parallel to the floor
  • No separation of upper/lower body as you rotate your spine
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Lats
Seated External Hip Rotation W/ T-Spine Opener muscle groups
Play Button
90/90 Support Internal To External Hip Rotation
 sets
 kg
 reps 
 rest
Notes
65dae60e03439c66bfb4e2b8
Mobility
90/90 Support Internal To External Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a 90/90 position and lean backward to take your bodyweight
  2. Keep your lateral leg still and in contact with the floor
  3. Raise your medial knee as high as possible whilst keeping the heel in contact with the floor
  4. Ensure you're pushing your maximal range of motion at all times
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
90/90 Support Internal To External Hip Rotation muscle groups
Play Button
Quadruped Hip Circles
 sets
 kg
 reps 
 rest
Notes
65cc0a04f9e97ca0d481c7df
Bodyweight
Quadruped Hip Circles
Notes:
Key Points:
  • Set yourself on all 4's, knees below hips, hands below shoulders
  • Circumduct backwards at your maximal range of motion, push your comfort zone
  • Circumduct forwards at your maximal range of motion
Common Mistakes:
  • Collapsed posture
  • Minimal range of motion in the backward direction
  • Minimal range of motion in the forward direction

Exercise Notes:

Key Points:

  • Set yourself on all 4's, knees below hips, hands below shoulders
  • Circumduct backwards at your maximal range of motion, push your comfort zone
  • Circumduct forwards at your maximal range of motion

Common Mistakes:

  • Collapsed posture
  • Minimal range of motion in the backward direction
  • Minimal range of motion in the forward direction
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Glutes
Quadruped Hip Circles muscle groups
Play Button
Pigeon w/ SA Cable Pull
 sets
 kg
 reps 
 rest
Notes
65a76db5715ca96cad26d0af
Cable
Pigeon w/ SA Cable Pull
Notes:
Key Points:
  • Set front knee in a square position w/ back leg extended behind
  • Extend arm forward and sink into your from leg
  • In a controlled manner, return back to starting position
Common Mistakes:
  • Not keeping a square pelvis
  • Performing the movement with too much speed
  • Collapsing shoulders excessively

Exercise Notes:

Key Points:

  • Set front knee in a square position w/ back leg extended behind
  • Extend arm forward and sink into your from leg
  • In a controlled manner, return back to starting position

Common Mistakes:

  • Not keeping a square pelvis
  • Performing the movement with too much speed
  • Collapsing shoulders excessively
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Lats
Pigeon w/ SA Cable Pull muscle groups
65e15ade003a35c2ff58ee42
65e15ade003a35c2ff58ee42
Bench Internal Hip Rotation
Bench Internal Hip Rotation
3
3
1
3
m 
0
s
 rest
65cc0f6058bdc433a99cffbb
65cc0f6058bdc433a99cffbb
Seated External Hip Rotation W/ T-Spine Opener
Seated External Hip Rotation W/ T-Spine Opener
3
3
1
3
m 
0
s
 rest
65dae60e03439c66bfb4e2b8
65dae60e03439c66bfb4e2b8
90/90 Support Internal To External Hip Rotation
90/90 Support Internal To External Hip Rotation
3
3
1
3
m 
0
s
 rest
65cc0a04f9e97ca0d481c7df
65cc0a04f9e97ca0d481c7df
Quadruped Hip Circles
Quadruped Hip Circles
3
3
1
3
m 
0
s
 rest
65a76db5715ca96cad26d0af
65a76db5715ca96cad26d0af
Pigeon w/ SA Cable Pull
Pigeon w/ SA Cable Pull
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