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 Workout Rest of the program Back

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LEGS #2 - HYBRID

LEGS #2 - HYBRID

45 mins

BRICK'D UP

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Reverse Sled Drag

683fc5bc1f8cb1a121ef6f06

Reverse Sled Drag

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads,Glutes,Hamstrings,Hips

Quadriceps,Gluteus Maximus,Hamstrings,Hips

Secondary Muscles

Reverse Sled Drag muscle groups

Hip Thrust (Glute Drive Machine)

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Hip Thrust (Glute Drive Machine)

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 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 - Band and Round Pad muscle groups

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Nordic Curl

Notes:

Key Points:

Adjust so your knees are at the bottom of the padding and balls of feet against platform.
Keep torso straight as you extend knees until body is parallel.
Tense hamstrings to pull yourself back to the start position and repeat.

Common Mistakes:

Using momentum and dropping down.
Bending your back.
Sliding back instead of using hamstrings to pull.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Hamstrings

Hamstrings

Secondary Muscles

Abs

Nordic Curl - Bodyweight - GHD muscle groups

Bulgarian Split Squat

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Bulgarian Split Squat

Notes:

Key Points:

With your back foot on a bench, take a large step forward and space your feet at hip width.
Bend your front leg until it's at roughly 90 degrees and your back knee is close to the floor.
Extend back up to the start position and repeat.

Common Mistakes:

Knee caving inwards.
Placing too much weight on back leg.
Hips caving inwards on the way down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Hamstrings, Abs

Bulgarian Split Squat - Dumbbell muscle groups

Romanian Deadlift (RDL)

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Romanian Deadlift (RDL)

Notes:

Key Points:

Stand straight with a slight bend in the knees.
Hinge forwards, where the weights go down to your mid shins.
Hinge back upwards to the start position.

Common Mistakes:

Arching the back.
Bending the knees too far forward.
Rushing repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Hamstrings, Glutes, Lower Back

Hamstrings, Gluteus Maximus, Erector Spinae

Secondary Muscles

Abs

Romanian Deadlift (RDL) - KettleBell muscle groups

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