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
[[{"exerciseName":"Hack Squat","exerciseNotes":"GO HEAVY!Place your feet as low down on the platform as possible for increased tension on the quads","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"}],"guideID":"634a62185cb8ac11fee92677","workoutExerciseItemID":"634a62185cb8ac11fee92677","workoutExerciseFullName":"Hack Squat"}],[{"exerciseName":"Leg Press","exerciseNotes":"Single leg press machine","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"}],"guideID":"643128740926a3830b490a91","workoutExerciseItemID":"643128740926a3830b490a91","workoutExerciseFullName":"Leg Press"}],[{"exerciseName":"Romanian Deadlift (RDL)","exerciseNotes":"This exercise demands perfect technique to be effective. Don't stress, we will work on this together","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"}],"guideID":"63a03faa45361c49143a1b35","workoutExerciseItemID":"63a03faa45361c49143a1b35","workoutExerciseFullName":"Romanian Deadlift (RDL)"}],[{"exerciseName":"Leg Extension","exerciseNotes":"GO HEAVY! Pro tip: keep your hips/ass on the ass to keep tension on the quads","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"}],"guideID":"634a62185cb8acdef8e92679","workoutExerciseItemID":"634a62185cb8acdef8e92679","workoutExerciseFullName":"Leg Extension"}],[{"exerciseName":"Leg Curl (Lying)","exerciseNotes":"GO HEAVY! Pro tip, lock yourself in completely. More stability = more strength = more gains.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"}],"guideID":"634a62185cb8ac06e9e92676","workoutExerciseItemID":"634a62185cb8ac06e9e92676","workoutExerciseFullName":"Leg Curl (Lying)"}],[{"exerciseName":"Standing Calf Raise","exerciseNotes":"GO HEAVY! Hold the stretched position for 1-2 seconds for maximal gains","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"3","reps":"5-8"}],"guideID":"64312875f1b18f27c3ad856d","workoutExerciseItemID":"64312875f1b18f27c3ad856d","workoutExerciseFullName":"Standing Calf Raise"}]]

LOWER

LOWER
45 mins

BRICK'D UP

68982a59c433d099c36b0618

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 Press
 sets
 kg
 reps 
 rest
Notes
643128740926a3830b490a91
Pin loaded
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
Quadriceps
Secondary Muscles
Glutes, Hamstrings
Leg Press - Pin loaded - Platform Moves muscle groups
Play Button
Romanian Deadlift (RDL)
 sets
 kg
 reps 
 rest
Notes
63a03faa45361c49143a1b35
Dumbbell
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
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
Standing Calf Raise
 sets
 kg
 reps 
 rest
Notes
64312875f1b18f27c3ad856d
Pin loaded
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
634a62185cb8ac11fee92677
634a62185cb8ac11fee92677
Hack Squat
Hack Squat - Plate loaded - Sled
3
3
1
3
m 
0
s
 rest
643128740926a3830b490a91
643128740926a3830b490a91
Leg Press
Leg Press - Pin loaded - Platform Moves
3
3
1
3
m 
0
s
 rest
63a03faa45361c49143a1b35
63a03faa45361c49143a1b35
Romanian Deadlift (RDL)
Romanian Deadlift (RDL) - Dumbbell - Straight Leg
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
64312875f1b18f27c3ad856d
64312875f1b18f27c3ad856d
Standing Calf Raise
Standing Calf Raise - Pin loaded - Safeties
3
3
1
3
m 
0
s
 rest
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