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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LEGS #2 - GLUTE/HAM FOCUS

LEGS #2 - GLUTE/HAM FOCUS
45 mins

BRICK'D UP

68982846a4a2fe1a0f90c394

Play Button
Standing Leg Drive
 sets
 kg
 reps 
 rest
Notes
65291d773a1ce1c5637c792d
Plate loaded
Standing Leg Drive
Notes:
Key Points:

  • Position your feet evenly on the platforms and position yourself against the padding.

  • Drive one leg straight back, then bring it forward.

  • Drive the opposite leg back as the other leg is coming forward and repeat.

Common Mistakes:

  • Rushing repetitions.

  • Lacking control.

  • Moving the upper body too much.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes, Hamstrings
Quadriceps, Gluteus Maximus, Hamstrings
Secondary Muscles
Calves
Standing Leg Drive - Plate loaded muscle groups
Play Button
Hip Thrust
 sets
 kg
 reps 
 rest
Notes
64312554d9314721bdb2e90b
Plate loaded
Hip Thrust
Notes:
Key Points:
  • Attach seat belt across your hips and place feet evenly on platform.
  • Raise glutes until torso and quads become straight.
  • Slowly lower until torso and quads make a 90 degree angle, then repeat.
Common Mistakes:
  • Placing feet too high, restricting the top of the movement.
  • Rushing repetitions, using excessive momentum.
  • Placing feet too low, restricting the bottom of the movement.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Glutes, Hamstrings
Gluteus Maximus, Hamstrings
Secondary Muscles
Quads, Abs, Lower Back
Hip Thrust - Plate loaded - Lever 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 (Seated)
 sets
 kg
 reps 
 rest
Notes
6412ef1de4095335f3b307de
Pin loaded
Leg Curl (Seated)
Notes:
Key Points:
  • Make sure your knees are aligned with the pivot point of the machine.
  • Contract your hamstrings to the curl pad down and towards the back of your thighs as far as it feels comfortable.
  • Briefly hold at that point then slowly extend back to the starting position in a controlled manner.
Common Mistakes:
  • Fully extending the legs.
  • Feet angling too far in or outwards.
  • Upper body moving too much and not staying stationary.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Calves
Leg Curl - 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
Seated Calf Raise
 sets
 kg
 reps 
 rest
Notes
65291cc400711703842fc7cd
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 - Platform Moves muscle groups
65291d773a1ce1c5637c792d
65291d773a1ce1c5637c792d
Standing Leg Drive
Standing Leg Drive - Plate loaded
3
3
1
3
m 
0
s
 rest
64312554d9314721bdb2e90b
64312554d9314721bdb2e90b
Hip Thrust
Hip Thrust - Plate loaded - Lever
3
3
1
3
m 
0
s
 rest
634a62185cb8acdef8e92679
634a62185cb8acdef8e92679
Leg Extension
Leg Extension - Pin loaded
3
3
1
3
m 
0
s
 rest
6412ef1de4095335f3b307de
6412ef1de4095335f3b307de
Leg Curl (Seated)
Leg Curl - 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
65291cc400711703842fc7cd
65291cc400711703842fc7cd
Seated Calf Raise
Seated Calf Raise - Plate loaded - Platform Moves
3
3
1
3
m 
0
s
 rest
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