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":"Wedge Squat","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"64957e9c82fd0f44989776bf","workoutExerciseItemID":"64957e9c82fd0f44989776bf","workoutExerciseFullName":"Wedge Squat"}],[{"exerciseName":"Clean and Press","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"64f716b9dd74534927b35bcd","workoutExerciseItemID":"64f716b9dd74534927b35bcd","workoutExerciseFullName":"Clean and Press"}],[{"exerciseName":"Deadlift","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"6548b66581441964442ad4ff","workoutExerciseItemID":"6548b66581441964442ad4ff","workoutExerciseFullName":"Deadlift"}],[{"exerciseName":"Miniband Clams","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"6652e998e9e7b8bda0d8dc91","workoutExerciseItemID":"6652e998e9e7b8bda0d8dc91","workoutExerciseFullName":"Miniband Clams"}]]

Lower Body

Lower Body

68991e992bc3e1b8c4e779a2

Play Button
Wedge Squat
 sets
 kg
 reps 
 rest
Notes
64957e9c82fd0f44989776bf
Bodyweight
Wedge Squat
Notes:
Key Points:
  • Set feet at approximately shoulder width point feet outwards.
  • Bend your knees to approximately 90 degrees.
  • Extend back up to the start position and repeat.
Common Mistakes:
  • Knees caving in past big toes.
  • Using momentum to drop down.
  • Bending the back.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
Wedge Squat - Bodyweight muscle groups
Play Button
Clean and Press
 sets
 kg
 reps 
 rest
Notes
64f716b9dd74534927b35bcd
KettleBell
Clean and Press
Notes:
Key Points:

  • Stand feet spaced shoulder width and squat to pick up the kettlebell.

  • Squat up to bring kettlebell up to shoulder height, flip the kettlebell over your wrist, then press up.

  • Bring it back down the same path to the start position, then repeat.

Common Mistakes:

  • Being uncontrolled on the way down.

  • Rushing repetitions.

  • Elbow coming behind hips on the press up.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders, Triceps, Glutes, Traps
Deltoids, Triceps brachii, Gluteus Maximus, Trapezius
Secondary Muscles
Abs, Quads, Hamstrings
Clean and Press - KettleBell muscle groups
Play Button
Deadlift
 sets
 kg
 reps 
 rest
Notes
6548b66581441964442ad4ff
Dumbbell
Deadlift
Notes:
Key Points:

  • Stand shoulder width, then hinge and bend to lower yourself down.

  • Extend the hips and knees to straighten your body.

  • Slowly lower back down to the start position and repeat.

Common Mistakes:

  • Rounding the back.

  • Hyperextending the hips.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes, Hamstrings, Lower Back
Quadriceps, Gluteus Maximus, Hamstrings, Erector Spinae
Secondary Muscles
Abs, Lats, Traps
Deadlift - Dumbbell muscle groups
Play Button
Miniband Clams
 sets
 kg
 reps 
 rest
Notes
6652e998e9e7b8bda0d8dc91
Bands
Miniband Clams
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. With a medium/heavy resistance miniband, attach it above your knees
  2. With a slow tempo, open up your knee (top leg)
  3. Ensure that the only part of your body that you're moving that knee
  4. Resist any movement of your pelvis (keep it square)
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Miniband Clams muscle groups
64957e9c82fd0f44989776bf
64957e9c82fd0f44989776bf
Wedge Squat
Wedge Squat - Bodyweight
3
3
1
3
m 
0
s
 rest
64f716b9dd74534927b35bcd
64f716b9dd74534927b35bcd
Clean and Press
Clean and Press - KettleBell
3
3
1
3
m 
0
s
 rest
6548b66581441964442ad4ff
6548b66581441964442ad4ff
Deadlift
Deadlift - Dumbbell
3
3
1
3
m 
0
s
 rest
6652e998e9e7b8bda0d8dc91
6652e998e9e7b8bda0d8dc91
Miniband Clams
Miniband Clams
3
3
1
3
m 
0
s
 rest
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