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":"Cossack Squats","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e53b54bd9a84c1257c1","workoutExerciseItemID":"66531e53b54bd9a84c1257c1","workoutExerciseFullName":"Cossack Squats"},{"exerciseName":"DB Overhead Reverse Lunge","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e5593192f1aee8ee5f0","workoutExerciseItemID":"66531e5593192f1aee8ee5f0","workoutExerciseFullName":"DB Overhead Reverse Lunge"},{"exerciseName":"Frog Squat","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e577bbb263f8ecade4e","workoutExerciseItemID":"66531e577bbb263f8ecade4e","workoutExerciseFullName":"Frog Squat"}]}]

Leg Day

Leg Day
0 mins

Smesh Legs

672c8d7e9a65bc7b0f5f8b14

Play Button
Cossack Squats
 sets
 kg
 reps 
 rest
Notes
66531e53b54bd9a84c1257c1
Bodyweight
Cossack Squats
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Shift weight side to side, keep chest up. Mistakes: Leaning forward, not maintaining balance.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Adductors
Cossack Squats muscle groups
Play Button
DB Overhead Reverse Lunge
 sets
 kg
 reps 
 rest
Notes
66531e5593192f1aee8ee5f0
Dumbbell
DB Overhead Reverse Lunge
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Hold DB overhead, step back into lunge. Mistakes: Letting weight move forward, poor lunge form.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Shoulders, Abs
DB Overhead Reverse Lunge muscle groups
Play Button
Frog Squat
 sets
 kg
 reps 
 rest
Notes
66531e577bbb263f8ecade4e
Bodyweight
Frog Squat
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower into squat position, keep feet flat. Mistakes: Rounding back, not going deep enough.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
Frog Squat muscle groups
66531e53b54bd9a84c1257c1
66531e53b54bd9a84c1257c1
Cossack Squats
Cossack Squats
3
3
1
3
m 
0
s
 rest
66531e5593192f1aee8ee5f0
66531e5593192f1aee8ee5f0
DB Overhead Reverse Lunge
DB Overhead Reverse Lunge
3
3
1
3
m 
0
s
 rest
66531e577bbb263f8ecade4e
66531e577bbb263f8ecade4e
Frog Squat
Frog Squat
3
3
1
3
m 
0
s
 rest
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