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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New Domain Did this work

1 hour

New Domain Did this work

6753d2561fe9b6f985abb289

66531e7093192f1aee8f0143

Superman Plank

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Lift opposite arm and leg while in plank position. Mistakes: Arching back, not engaging core.

Where you should 'feel it':

Primary Muscles:

Abs, Lower Back

Rectus Abdominis, Erector Spinae

Secondary Muscles

Shoulders

Superman Plank muscle groups

66531e70ff16bd70bb2f0dc3

Supine Twist

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Rotate torso, reach opposite hand to floor. Mistakes: Not fully rotating, not engaging core.

Where you should 'feel it':

Primary Muscles:

Lower Back, Obliques

Erector Spinae, Obliques

Secondary Muscles

Supine Twist muscle groups

Happy Baby stretch

66531e597bbb263f8ecadf6c

Happy Baby stretch

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Hold stretch, relax and breathe deeply. Mistakes: Not relaxing fully, improper positioning.

Where you should 'feel it':

Primary Muscles:

Lower Back, Hips

Erector Spinae, Hips

Secondary Muscles

Happy Baby stretch muscle groups

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