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":"Ab Crunch","exerciseNotes":"GO HEAVY!","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"8"}],"guideID":"63b79754add763692a24eafa","workoutExerciseItemID":"63b79754add763692a24eafa","workoutExerciseFullName":"Ab Crunch"}],[{"exerciseName":"Hanging Leg Raise","exerciseNotes":"As Many Reps As Possible!","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"AMRAP","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"12"},{"measure":"Kg","quantityUnit":"AMRAP","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"12"}],"guideID":"64fb04f02fd189505911c17b","workoutExerciseItemID":"64fb04f02fd189505911c17b","workoutExerciseFullName":"Hanging Leg Raise"}],[{"exerciseName":"Pallof Press","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"8"}],"guideID":"64957ea7a98d75d68b35be64","workoutExerciseItemID":"64957ea7a98d75d68b35be64","workoutExerciseFullName":"Pallof Press"}]]

CORE

CORE
15 mins

SHREDZ BRUZ

68d9f6a2c030647c50737f32

Play Button
Ab Crunch
 sets
 kg
 reps 
 rest
Notes
63b79754add763692a24eafa
Pin loaded
Ab Crunch
Notes:
Key Points:
  • Secure yourself into the seat and place your elbows against the padding.
  • Gripping the handles crunch forwards.
  • In a controlled manner return to the start position and repeat.
Common Mistakes:
  • Using the arms to pull the weight forwards.
  • Lower back coming off of the back padding.
  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Ab Crunch - Pin loaded muscle groups
Play Button
Hanging Leg Raise
 sets
 kg
 reps 
 rest
Notes
64fb04f02fd189505911c17b
Bodyweight
Hanging Leg Raise
Notes:
Key Points:

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

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

  • Slowly lower back to the start position and repeat.

Common Mistakes:

  • Swinging around.

  • Using momentum to kick legs up.

  • Dropping on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques, Forearms
Hanging Leg Raise - Bodyweight muscle groups
Play Button
Pallof Press
 sets
 kg
 reps 
 rest
Notes
64957ea7a98d75d68b35be64
Cable
Pallof Press
Notes:
Key Points:
  • Adjust cable to just lower than chest height, hold the grip and step across.
  • Press the handle away from your torso until your arms are extended.
  • Bend your arms back to the start position and repeat.
Common Mistakes:
  • Allowing the torso to sway.
  • Rushing repetitions.
  • Setting the cable too high or low.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Pallof Press - Cable - D-Handle muscle groups
63b79754add763692a24eafa
63b79754add763692a24eafa
Ab Crunch
Ab Crunch - Pin loaded
3
3
1
3
m 
0
s
 rest
64fb04f02fd189505911c17b
64fb04f02fd189505911c17b
Hanging Leg Raise
Hanging Leg Raise - Bodyweight
3
3
1
3
m 
0
s
 rest
64957ea7a98d75d68b35be64
64957ea7a98d75d68b35be64
Pallof Press
Pallof Press - Cable - D-Handle
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