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
[{"Super Set":[{"exerciseName":"Core Braces Seated","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"12"}],"guideID":"671b723ecf5604b8edf23401","workoutExerciseItemID":"671b723ecf5604b8edf23401","workoutExerciseFullName":"Core Braces Seated"},{"exerciseName":"Travelling Hip Rotation Core Holds","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"12"}],"guideID":"66a633d605856cc51d722cdf","workoutExerciseItemID":"66a633d605856cc51d722cdf","workoutExerciseFullName":"Travelling Hip Rotation Core Holds"},{"exerciseName":"GP Resistance Rotational Loads","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"12"}],"guideID":"672eac181ac2dcf032850308","workoutExerciseItemID":"672eac181ac2dcf032850308","workoutExerciseFullName":"GP Resistance Rotational Loads"},{"exerciseName":"Half Kneeling Cable Pulls","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"12"}],"guideID":"671b7240755d74c8aba41125","workoutExerciseItemID":"671b7240755d74c8aba41125","workoutExerciseFullName":"Half Kneeling Cable Pulls"},{"exerciseName":"Dual Hand Woodchop Rotation","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"12"}],"guideID":"671b72417ce6f3024bb840e9","workoutExerciseItemID":"671b72417ce6f3024bb840e9","workoutExerciseFullName":"Dual Hand Woodchop Rotation"},{"exerciseName":"SL Balance Woodchops","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"12"}],"guideID":"671b72406ee4743bb673f077","workoutExerciseItemID":"671b72406ee4743bb673f077","workoutExerciseFullName":"SL Balance Woodchops"}]}]

Core Stabilisations - Short P1

Core Stabilisations - Short P1
20 mins

Core Workout Shortened

67b2ed1185888ebdc08ed063

Play Button
Core Braces Seated
 sets
 kg
 reps 
 rest
Notes
671b723ecf5604b8edf23401
Bodyweight
Core Braces Seated
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Focus on holding core tension; avoid arching lower back.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Lower Back
Core Braces Seated muscle groups
Play Button
Travelling Hip Rotation Core Holds
 sets
 kg
 reps 
 rest
Notes
66a633d605856cc51d722cdf
Bodyweight
Travelling Hip Rotation Core Holds
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Hold core while rotating hips. Common Mistakes: Poor coordination, not engaging core.

Where you should 'feel it':
Primary Muscles:
Hips,Obliques
Hips,Obliques
Secondary Muscles
Lower Back
Travelling Hip Rotation Core Holds muscle groups
Play Button
GP Resistance Rotational Loads
 sets
 kg
 reps 
 rest
Notes
672eac181ac2dcf032850308
Bodyweight
GP Resistance Rotational Loads
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Rotate from core, keep back straight; avoid over-rotating at spine.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Lower Back, Shoulders
GP Resistance Rotational Loads muscle groups
Play Button
Half Kneeling Cable Pulls
 sets
 kg
 reps 
 rest
Notes
671b7240755d74c8aba41125
Cable
Half Kneeling Cable Pulls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Keep spine neutral; avoid pulling with only arms. Engage core.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Shoulders, Lats
Half Kneeling Cable Pulls muscle groups
Play Button
Dual Hand Woodchop Rotation
 sets
 kg
 reps 
 rest
Notes
671b72417ce6f3024bb840e9
Bodyweight
Dual Hand Woodchop Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Maintain a strong core; avoid excessive lean forward. Control rotation.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Shoulders, Lats
Dual Hand Woodchop Rotation muscle groups
Play Button
SL Balance Woodchops
 sets
 kg
 reps 
 rest
Notes
671b72406ee4743bb673f077
Bodyweight
SL Balance Woodchops
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Emphasise controlled woodchop; avoid excessive twisting. Maintain core engagement.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Shoulders, Lats
SL Balance Woodchops muscle groups
671b723ecf5604b8edf23401
671b723ecf5604b8edf23401
Core Braces Seated
Core Braces Seated
3
3
1
3
m 
0
s
 rest
66a633d605856cc51d722cdf
66a633d605856cc51d722cdf
Travelling Hip Rotation Core Holds
Travelling Hip Rotation Core Holds
3
3
1
3
m 
0
s
 rest
672eac181ac2dcf032850308
672eac181ac2dcf032850308
GP Resistance Rotational Loads
GP Resistance Rotational Loads
3
3
1
3
m 
0
s
 rest
671b7240755d74c8aba41125
671b7240755d74c8aba41125
Half Kneeling Cable Pulls
Half Kneeling Cable Pulls
3
3
1
3
m 
0
s
 rest
671b72417ce6f3024bb840e9
671b72417ce6f3024bb840e9
Dual Hand Woodchop Rotation
Dual Hand Woodchop Rotation
3
3
1
3
m 
0
s
 rest
671b72406ee4743bb673f077
671b72406ee4743bb673f077
SL Balance Woodchops
SL Balance Woodchops
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