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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ABS

ABS
30 mins

10 PACK SHREDZ

6841648e42bca601de2f96fd

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
Ab Crunch
 sets
 kg
 reps 
 rest
Notes
643ba567c5f314a262053ff1
Pin loaded
Ab Crunch
Notes:
Key Points:
  • Secure yourself into the seat and place you back 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 - No Foot Rest muscle groups
Play Button
Plank
 sets
 kg
 reps 
 rest
Notes
63a2f622a8019df2bd3da5e5
Bodyweight
Plank
Notes:
Key Points:
  • Place elbows under your shoulders.
  • Raise torso off the ground.
  • Keep a flat back and hold.
Common Mistakes:
  • Dropping hips down.
  • Raising glutes upwards.
  • Slouching shoulders.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Glutes, Lower Back
Plank - Bodyweight - Forward muscle groups
Play Button
Decline Sit Up
 sets
 kg
 reps 
 rest
Notes
634a62185cb8acd65be92684
Bodyweight
Decline Sit Up
Notes:
Key Points:
  • Hook your feet into the foot pads and sit at a 90 degree bend. 
  • Lower yourself until your back touches the bench. 
  • Sit up back up to the starting position.
Common Mistakes:
  • Using momentum on the way up or down. 
  • Bending up past the 90 degree seated start position. 
  • Loosely securing your feet in the hooks.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Decline Sit Up - Bodyweight - Sit Up Bench muscle groups
64fb04f02fd189505911c17b
64fb04f02fd189505911c17b
Hanging Leg Raise
Hanging Leg Raise - Bodyweight
3
3
1
3
m 
0
s
 rest
643ba567c5f314a262053ff1
643ba567c5f314a262053ff1
Ab Crunch
Ab Crunch - Pin loaded - No Foot Rest
3
3
1
3
m 
0
s
 rest
63a2f622a8019df2bd3da5e5
63a2f622a8019df2bd3da5e5
Plank
Plank - Bodyweight - Forward
3
3
1
3
m 
0
s
 rest
634a62185cb8acd65be92684
634a62185cb8acd65be92684
Decline Sit Up
Decline Sit Up - Bodyweight - Sit Up Bench
3
3
1
3
m 
0
s
 rest
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