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
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Single Leg - Short P1

Single Leg - Short P1
20 mins

Shortened Single Leg Patterns

67b2ec17e455cfb3d26c37b6

Play Button
Single Leg Pistol Squats
 sets
 kg
 reps 
 rest
Notes
671b723e724169a01a69357b
Bodyweight
Single Leg Pistol Squats
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Keep knee aligned; avoid rounding back. Engage core for stability.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Abs, Hamstrings
Single Leg Pistol Squats muscle groups
Play Button
Single Hip Elevations
 sets
 kg
 reps 
 rest
Notes
66a633d80da135b9112f8f8d
Bodyweight
Single Hip Elevations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Elevate single hip; engage core. Common Mistakes: Poor coordination, not engaging core.

Where you should 'feel it':
Primary Muscles:
Hips,Glutes
Hips,Gluteus Maximus
Secondary Muscles
Abs
Single Hip Elevations muscle groups
Play Button
SS Rotation Hold - Single Hand
 sets
 kg
 reps 
 rest
Notes
66a633d671a7cb236aa7d9af
Bodyweight
SS Rotation Hold - Single Hand
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Hold rotation with single hand. Common Mistakes: Not engaging core, poor posture.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
SS Rotation Hold - Single Hand muscle groups
Play Button
Single Leg Balance Hip Opener - Banded
 sets
 kg
 reps 
 rest
Notes
66a21ddcbe6658ed76090e25
Bands
Single Leg Balance Hip Opener - Banded
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, open hips with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Glutes
Single Leg Balance Hip Opener - Banded muscle groups
Play Button
GP Hip and Split Rotations
 sets
 kg
 reps 
 rest
Notes
66a633cf2547398bee4f756e
Bodyweight
GP Hip and Split Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Focus on hip rotation; maintain split stance. Common Mistakes: Twisting knees, losing balance.

Where you should 'feel it':
Primary Muscles:
Hips,Obliques
Hips,Obliques
Secondary Muscles
Glutes,Lower Back
GP Hip and Split Rotations muscle groups
671b723e724169a01a69357b
671b723e724169a01a69357b
Single Leg Pistol Squats
Single Leg Pistol Squats
3
3
1
3
m 
0
s
 rest
66a633d80da135b9112f8f8d
66a633d80da135b9112f8f8d
Single Hip Elevations
Single Hip Elevations
3
3
1
3
m 
0
s
 rest
66a633d671a7cb236aa7d9af
66a633d671a7cb236aa7d9af
SS Rotation Hold - Single Hand
SS Rotation Hold - Single Hand
3
3
1
3
m 
0
s
 rest
66a21ddcbe6658ed76090e25
66a21ddcbe6658ed76090e25
Single Leg Balance Hip Opener - Banded
Single Leg Balance Hip Opener - Banded
3
3
1
3
m 
0
s
 rest
66a633cf2547398bee4f756e
66a633cf2547398bee4f756e
GP Hip and Split Rotations
GP Hip and Split Rotations
3
3
1
3
m 
0
s
 rest
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