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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Empty

Empty

673c5a284c74599dbfcf3c51

Play Button
Double Cable Push (Split Stance)
 sets
 kg
 reps 
 rest
Notes
66d783f5aee2695b53f3665d
Cable
Double Cable Push (Split Stance)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set both cable to shoulder height
  2. Keeping elbows tucked, take a step out so you have resistance from the cables
  3. Set yourself in a split stance (lunge-like position)
  4. Perform a press to full extension and control the movement back to starting position
  5. Complete for allocated rep count and then change the leg that is out the front
Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Double Cable Push (Split Stance) muscle groups
Play Button
Scorpion Stretch
 sets
 kg
 reps 
 rest
Notes
66531f045242a388a5947b88
Mobility
Scorpion Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Stretch lower back and hip flexors, hold position. Mistakes: Not holding stretch long enough, improper form.

Where you should 'feel it':
Primary Muscles:
Obliques,Chest,Shoulders
Pectoralis Major,Deltoids
Secondary Muscles
Lower Back,Obliques
Scorpion Stretch muscle groups
Play Button
Double Cable Push (Split Stance)
 sets
 kg
 reps 
 rest
Notes
66d783f5aee2695b53f3665d
Cable
Double Cable Push (Split Stance)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set both cable to shoulder height
  2. Keeping elbows tucked, take a step out so you have resistance from the cables
  3. Set yourself in a split stance (lunge-like position)
  4. Perform a press to full extension and control the movement back to starting position
  5. Complete for allocated rep count and then change the leg that is out the front
Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Double Cable Push (Split Stance) muscle groups
Play Button
Push Up - Hand Release
 sets
 kg
 reps 
 rest
Notes
66531e6b937c0e1e7817069e
Bodyweight
Push Up - Hand Release
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to ground, release hands at bottom. Mistakes: Not maintaining a straight body, not lowering chest fully.

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Pectoralis Major, Triceps Brachii
Secondary Muscles
Shoulders, Abs
Push Up - Hand Release muscle groups
Play Button
Push Up - Cobra
 sets
 kg
 reps 
 rest
Notes
66531e6a7cde35d35c1800fe
Bodyweight
Push Up - Cobra
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to ground, arch back on upward phase. Mistakes: Not engaging core, arching back too much.

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Pectoralis Major, Triceps Brachii
Secondary Muscles
Shoulders, Abs
Push Up - Cobra muscle groups
66d783f5aee2695b53f3665d
66d783f5aee2695b53f3665d
Double Cable Push (Split Stance)
Double Cable Push (Split Stance)
3
3
1
3
m 
0
s
 rest
66531f045242a388a5947b88
66531f045242a388a5947b88
Scorpion Stretch
Scorpion Stretch
3
3
1
3
m 
0
s
 rest
66d783f5aee2695b53f3665d
66d783f5aee2695b53f3665d
Double Cable Push (Split Stance)
Double Cable Push (Split Stance)
3
3
1
3
m 
0
s
 rest
66531e6b937c0e1e7817069e
66531e6b937c0e1e7817069e
Push Up - Hand Release
Push Up - Hand Release
3
3
1
3
m 
0
s
 rest
66531e6a7cde35d35c1800fe
66531e6a7cde35d35c1800fe
Push Up - Cobra
Push Up - Cobra
3
3
1
3
m 
0
s
 rest
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