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":"Leg Raise","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"634a62185cb8ac3919e92682","workoutExerciseItemID":"634a62185cb8ac3919e92682","workoutExerciseFullName":"Leg Raise"}],[{"exerciseName":"Burpees","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66531e523f6bc1e87bc0a342","workoutExerciseItemID":"66531e523f6bc1e87bc0a342","workoutExerciseFullName":"Burpees"}],[{"exerciseName":"Ab Wheel","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66531e4ea7284600e1f2ea77","workoutExerciseItemID":"66531e4ea7284600e1f2ea77","workoutExerciseFullName":"Ab Wheel"}],[{"exerciseName":"Bear Crawl","exerciseNotes":"","sets":1,"exercises":[{"measure":"RIR","quantityUnit":"EMOM","loadAmount":"3","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66531e51e36a86b1454fe9ac","workoutExerciseItemID":"66531e51e36a86b1454fe9ac","workoutExerciseFullName":"Bear Crawl"}],[{"exerciseName":"1/2 Jackknife","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66531e49cc40e85e381439ea","workoutExerciseItemID":"66531e49cc40e85e381439ea","workoutExerciseFullName":"1/2 Jackknife"}]]

gaand phaad workout

neeraj pepsu choot mai base
gaand phaad workout
neeraj pepsu choot mai base

67deae3d3e2abafb6f131d5a

Play Button
Leg Raise
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac3919e92682
Bodyweight
Leg Raise
Notes:
Key Points:
  • Grip the handles firmly with forearms on the padding and back against the back pad. 
  • With your legs down and slightly bent raise them until the they are parallel to the ground. 
  • Lower slowly back down to the starting position, then repeat.
Common Mistakes:
  • Using momentum by swinging the legs. 
  • Back losing contact with the back padding. 
  • Upper body swaying with the movement.

 

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Leg Raise - Bodyweight muscle groups
Play Button
Burpees
 sets
 kg
 reps 
 rest
Notes
66531e523f6bc1e87bc0a342
Bodyweight
Burpees
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Full body movement, ensure proper form at each stage. Mistakes: Poor squat form, not fully extending in jump.

Where you should 'feel it':
Primary Muscles:
Quads, Abs
Quadriceps, Rectus Abdominis
Secondary Muscles
Shoulders, Calves
Burpees muscle groups
Play Button
Ab Wheel
 sets
 kg
 reps 
 rest
Notes
66531e4ea7284600e1f2ea77
Bodyweight
Ab Wheel
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Engage core, roll out slowly. Mistakes: Sagging hips, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus Abdominis
Secondary Muscles
Lower Back, Shoulders
Ab Wheel muscle groups
Play Button
Bear Crawl
 sets
 kg
 reps 
 rest
Notes
66531e51e36a86b1454fe9ac
Bodyweight
Bear Crawl
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Keep hips low, move opposite hand and foot together. Mistakes: Lifting hips too high, not engaging core.

Where you should 'feel it':
Primary Muscles:
Shoulders, Abs
Deltoids, Rectus Abdominis
Secondary Muscles
Quads, Glutes
Bear Crawl muscle groups
Play Button
1/2 Jackknife
 sets
 kg
 reps 
 rest
Notes
66531e49cc40e85e381439ea
Bodyweight
1/2 Jackknife
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Focus on controlled movements, engage core fully. Mistakes: Using momentum, not fully extending legs.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus Abdominis
Secondary Muscles
Obliques
1/2 Jackknife muscle groups
634a62185cb8ac3919e92682
634a62185cb8ac3919e92682
Leg Raise
Leg Raise - Bodyweight
3
3
1
3
m 
0
s
 rest
66531e523f6bc1e87bc0a342
66531e523f6bc1e87bc0a342
Burpees
Burpees
3
3
1
3
m 
0
s
 rest
66531e4ea7284600e1f2ea77
66531e4ea7284600e1f2ea77
Ab Wheel
Ab Wheel
3
3
1
3
m 
0
s
 rest
66531e51e36a86b1454fe9ac
66531e51e36a86b1454fe9ac
Bear Crawl
Bear Crawl
3
3
1
3
m 
0
s
 rest
66531e49cc40e85e381439ea
66531e49cc40e85e381439ea
1/2 Jackknife
1/2 Jackknife
3
3
1
3
m 
0
s
 rest
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