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":"Deadlift","exerciseNotes":"PRACTICE TECHNIQUE.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"}],"guideID":"65364747ead8bf2a5f39fc32","workoutExerciseItemID":"65364747ead8bf2a5f39fc32","workoutExerciseFullName":"Deadlift"}],[{"exerciseName":"Goblet Lateral Lunge","exerciseNotes":"Watch the video for this one so you can grasp the technique before starting.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"10"}],"guideID":"64f71699663b69f262382f9b","workoutExerciseItemID":"64f71699663b69f262382f9b","workoutExerciseFullName":"Goblet Lateral Lunge"}],[{"exerciseName":"Pallof Press Hold","exerciseNotes":"hold the \"press\" portion of the movement for 3 seconds.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"10"}],"guideID":"64957ea8a98d75d68b35bf17","workoutExerciseItemID":"64957ea8a98d75d68b35bf17","workoutExerciseFullName":"Pallof Press Hold"}],[{"exerciseName":"Hanging Leg Raise","exerciseNotes":"AMRAP. = As Many Reps As Possible","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"AMRAP","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"AMRAP","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"64fb04f02fd189505911c17b","workoutExerciseItemID":"64fb04f02fd189505911c17b","workoutExerciseFullName":"Hanging Leg Raise"}],[{"exerciseName":"Plank","exerciseNotes":"If 60 seconds if too easy, BUMP THOSE NUMBERS UP!!!","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Secs","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"30-60"},{"measure":"Kg","quantityUnit":"Secs","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"30-60"}],"guideID":"63a2f622a8019df2bd3da5e5","workoutExerciseItemID":"63a2f622a8019df2bd3da5e5","workoutExerciseFullName":"Plank"}]]

CORE

CORE
45 mins

INDESTRUCTIBLE

6841648e42bca601de2f96fd

Play Button
Deadlift
 sets
 kg
 reps 
 rest
Notes
65364747ead8bf2a5f39fc32
Barbell
Deadlift
Notes:
Key Points:

  • Stand shoulder width, then hinge and bend to lower yourself down.

  • Extend the hips and knees to straighten your body.

  • Slowly lower back down to the start position and repeat.

Common Mistakes:

  • Rounding the back.

  • Hyperextending the hips.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes, Hamstrings, Lower Back
Quadriceps, Gluteus Maximus, Hamstrings, Erector Spinae
Secondary Muscles
Abs, Lats, Traps
Deadlift - Barbell muscle groups
Play Button
Goblet Lateral Lunge
 sets
 kg
 reps 
 rest
Notes
64f71699663b69f262382f9b
Dumbbell
Goblet Lateral Lunge
Notes:
Key Points:

  • Stand with feet hip-width apart, holding the dumbbell in a goblet grip.

  • Step sideways, bending knee to 90 degrees, keeping other leg straight.

  • Extend to return back to the start position and repeat.

Common Mistakes:

  • Knee angling out or in too far.

  • Foot angling out or in too far

  • Bending the back.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Abs, Hamstrings
Goblet Lateral Lunge - Dumbbell muscle groups
Play Button
Pallof Press Hold
 sets
 kg
 reps 
 rest
Notes
64957ea8a98d75d68b35bf17
Cable
Pallof Press Hold
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.
  • Hold for the desired amount of time.
Common Mistakes:
  • Allowing the torso to sway.
  • Setting the cable too high or low.
  • Not full extending the arms.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Pallof Press Hold - Cable - D-Handle 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
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
65364747ead8bf2a5f39fc32
65364747ead8bf2a5f39fc32
Deadlift
Deadlift - Barbell
3
3
1
3
m 
0
s
 rest
64f71699663b69f262382f9b
64f71699663b69f262382f9b
Goblet Lateral Lunge
Goblet Lateral Lunge - Dumbbell
3
3
1
3
m 
0
s
 rest
64957ea8a98d75d68b35bf17
64957ea8a98d75d68b35bf17
Pallof Press Hold
Pallof Press Hold - Cable - D-Handle
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
63a2f622a8019df2bd3da5e5
63a2f622a8019df2bd3da5e5
Plank
Plank - Bodyweight - Forward
3
3
1
3
m 
0
s
 rest
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