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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Leg Day Carol

Leg Day Carol

69b2bb92826b404da2e58a52

Play Button
45 Degree Leg Press
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac7c9ee92678
Plate loaded
45 Degree Leg Press
Notes:
Key Points:
  • Position your feet roughly shoulder width apart.
  • Push from the heels then unlock the safeties to begin the exercise.
  • Slowly retract your legs back towards the starting position.
Common Mistakes:
  • Knees caving inwards when pressing.
  • Using hands to help push your legs.
  • Fully extending and locking out your legs.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings
45 Degree Leg Press - Plate loaded - Sled muscle groups
Play Button
Hack Squat
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac11fee92677
Plate loaded
Hack Squat
Notes:
Key Points:
  • Position your feet at roughly shoulder width apart
  • Press upwards through the heels
  • Disengage the safeties then slowly bend your knees to 90 degrees.
Common Mistakes:
  • Back and hips lose contact with the back padding.
  • Knees caving inwards.
  • Cutting short of bending the knees 90 degrees.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Abs, Hamstrings, Inner Thigh
Hack Squat - Plate loaded - Sled muscle groups
Play Button
Leg Extension
 sets
 kg
 reps 
 rest
Notes
634a62185cb8acdef8e92679
Pin loaded
Leg Extension
Notes:
Key Points:
  • Ensure your knees bend over the bench and the lower pad is against your lower shins.
  • Extend your legs to a point just before they are fully straightened.
  • Lower back to the starting point in a controlled manner.
Common Mistakes:
  • Extending the legs fully.
  • Feet pointing too far outwards or inwards.
  • Using momentum to bring the weight up or down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Leg Extension - Pin loaded muscle groups
Play Button
Leg Curl (Lying)
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac06e9e92676
Pin loaded
Leg Curl (Lying)
Notes:
Key Points:
  • Ensure your knees are just off the bench.
  • Tense your hamstrings to curl the pad towards your glutes.
  • Slowly lower back to a point just before your legs are fully extended.
Common Mistakes:
  • Extending the legs fully.
  • Using momentum to curl the weight up and dropping downward.
  • Hips and chest coming off of the bench.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Calves
Leg Curl - Pin loaded - Lying muscle groups
Play Button
Seated Calf Raise
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac93b4e9266f
Plate loaded
Seated Calf Raise
Notes:
Key Points:
  • Have the balls of your feet placed on the platform and heels hanging off it.
  • Drive your heels upward to lift the weight.
  • Steadily lower the heels down until your calves are fully stretched and repeat.
Common Mistakes:
  • Using momentum to drive the weight up and down.
  • Feet being too wide or narrow, keep it should width.
  • Upper body swaying with the movement, keep it still.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Calves
Gastrocnemius
Secondary Muscles
Seated Calf Raise - Plate loaded muscle groups
Play Button
Glute Kickback
 sets
 kg
 reps 
 rest
Notes
643ba56930bbd22f6fee582c
Pin loaded
Glute Kickback
Notes:
Key Points:
  • Adjust so that you cam reach the grip when chest is against padding.
  • With foot in the middle of the plat push backwards until glute is fully contracted.
  • Retract back to start position and repeat.
Common Mistakes:
  • Swinging body for momentum.
  • Kicking straight back.
  • Twisting torso throughout.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Inner Thigh
Glute Kickback - Pin loaded muscle groups
Play Button
Hip Adductor
 sets
 kg
 reps 
 rest
Notes
6412ef1d3c5f0064fd13ed9d
Pin loaded
Hip Adductor
Notes:
Key Points:
  • With the padding facing inwards sit in the machine, putting your thighs against the pads.
  • Spread your legs away from each other as far as comfortable.
  • Slowly bring them back together to just before they touch and repeat.
Common Mistakes:
  • Overextending the hips outwards.
  • Using excessive momentum to swing outwards or back in.
  • Pushing out from your feet.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Inner Thigh
Adductors
Secondary Muscles
Glutes
Hip Adductor - Pin loaded muscle groups
Play Button
Hip Abductor
 sets
 kg
 reps 
 rest
Notes
6412ef1f146c801d49cbcb5d
Pin loaded
Hip Abductor
Notes:
Key Points:
  • With the padding facing outwards sit in the machine, putting your thighs against the pads.
  • With your legs spread comfortably, bring your legs towards each other until they almost touch.
  • Slowly bring them back outwards to just before the start position and repeat.
Common Mistakes:
  • Pushing out from your feet.
  • Overextending the hips outwards.
  • Using excessive momentum to swing outwards or back in.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Outer Hip
Abductors
Secondary Muscles
Glutes
Hip Abductor - Pin loaded muscle groups
634a62185cb8ac7c9ee92678
634a62185cb8ac7c9ee92678
45 Degree Leg Press
45 Degree Leg Press - Plate loaded - Sled
3
3
1
3
m 
0
s
 rest
634a62185cb8ac11fee92677
634a62185cb8ac11fee92677
Hack Squat
Hack Squat - Plate loaded - Sled
3
3
1
3
m 
0
s
 rest
634a62185cb8acdef8e92679
634a62185cb8acdef8e92679
Leg Extension
Leg Extension - Pin loaded
3
3
1
3
m 
0
s
 rest
634a62185cb8ac06e9e92676
634a62185cb8ac06e9e92676
Leg Curl (Lying)
Leg Curl - Pin loaded - Lying
3
3
1
3
m 
0
s
 rest
634a62185cb8ac93b4e9266f
634a62185cb8ac93b4e9266f
Seated Calf Raise
Seated Calf Raise - Plate loaded
3
3
1
3
m 
0
s
 rest
643ba56930bbd22f6fee582c
643ba56930bbd22f6fee582c
Glute Kickback
Glute Kickback - Pin loaded
3
3
1
3
m 
0
s
 rest
6412ef1d3c5f0064fd13ed9d
6412ef1d3c5f0064fd13ed9d
Hip Adductor
Hip Adductor - Pin loaded
3
3
1
3
m 
0
s
 rest
6412ef1f146c801d49cbcb5d
6412ef1f146c801d49cbcb5d
Hip Abductor
Hip Abductor - Pin loaded
3
3
1
3
m 
0
s
 rest
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