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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LOWER - HOME GYM

LOWER - HOME GYM

45 mins

BRICK'D UP

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6433aec990561307bb13637d

Split Squat

Notes:

Key Points:

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:

Hips caving inwards on the way down.
Striding too far forward.
Too small of a stance.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Abs, Hamstrings

Split Squat - Smith muscle groups

643ba567e9ea4d399f96401c

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 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 - Belt Supported muscle groups

45 Degree Leg Press (Isolated)

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45 Degree Leg Press (Isolated)

Notes:

Key Points:

Place one foot in the center of the plate, press up and disengage the safety.
Bend your knee to approximately 45 degrees.
Press back up to the start position and repeat, then engage safety.

Common Mistakes:

Locking out your leg.
Going halfway down.
Rushing repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Hamstrings

45 Degree Leg Press - Plate loaded - Isolated muscle groups

Romanian Deadlift (RDL)

63a03faa45361c49143a1b35

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:

Lower Back, Glutes, Hamstrings

Erector Spinae, Gluteus Maximus, Hamstrings

Secondary Muscles

Inner Thigh

Romanian Deadlift (RDL) - Dumbbell - Straight Leg muscle groups

634a62185cb8ac0617e92627

Back Extension

Notes:

Key Points:

Adjust the pad length to be at the top of your quads but below the hips.
With your arms crossed over your chest bend from the hips over the padding.
Bend to a point that tests you, then slowly return to a straight spinal position.

Common Mistakes:

Hyperextending your back past a straight spine.
Using momentum to drop yourself down or swing up.
Positioning the padding too high so you can't hinge over.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lower Back, Glutes, Hamstrings

Erector Spinae, Gluteus Maximus, Hamstrings

Secondary Muscles

Abs

Back Extension - Bodyweight - Roman Chair muscle groups

Standing Calf Raise

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Standing 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

Standing Calf Raise - Pin loaded - Safeties muscle groups

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