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":"Wide Stance Hip Hinges","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"668dc956cb0a8af7e892bfd6","workoutExerciseItemID":"668dc956cb0a8af7e892bfd6","workoutExerciseFullName":"Wide Stance Hip Hinges"},{"exerciseName":"Bent Over T-Spine Rotations","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66556f5881aead335fbdbf58","workoutExerciseItemID":"66556f5881aead335fbdbf58","workoutExerciseFullName":"Bent Over T-Spine Rotations"},{"exerciseName":"Lateral Hover Lunge (BW)","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"668dc9fde845d509f4be1952","workoutExerciseItemID":"668dc9fde845d509f4be1952","workoutExerciseFullName":"Lateral Hover Lunge (BW)"}],[{"exerciseName":"Single Leg 90 Degree Jump To Broad Jump","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"3e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"3e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"3e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6695adede722989fdcd72661","workoutExerciseItemID":"6695adede722989fdcd72661","workoutExerciseFullName":"Single Leg 90 Degree Jump To Broad Jump"}],[{"exerciseName":"Single Leg KB RDL Forward Swing","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66177aa78675d172792ca05f","workoutExerciseItemID":"66177aa78675d172792ca05f","workoutExerciseFullName":"Single Leg KB RDL Forward Swing"},{"exerciseName":"Goblet Multidirectional Lunge","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"3","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"3","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66553c28829cfca103e44cfd","workoutExerciseItemID":"66553c28829cfca103e44cfd","workoutExerciseFullName":"Goblet Multidirectional Lunge"},{"exerciseName":"Bird Dog Row","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"669593628d4293971edc3de4","workoutExerciseItemID":"669593628d4293971edc3de4","workoutExerciseFullName":"Bird Dog Row"}]]

Activation 2

Activation 2
30 mins

Extensive activation warm-up. Moving quick. Lifting light!

66c958046dd30d7be1db2a20

Play Button
Wide Stance Hip Hinges
 sets
 kg
 reps 
 rest
Notes
668dc956cb0a8af7e892bfd6
Mobility
Wide Stance Hip Hinges
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your feet into a wide, yet comfortable position
  2. With your hands behind your ears, find a neutral position for your spine
  3. Hold this neutral spine and flex at your hips maximally
  4. Ensure that your spine doesn't collapse in order to gain movement
  5. You should feel this in your hamstrings, adductors and groin
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Wide Stance Hip Hinges muscle groups
Play Button
Bent Over T-Spine Rotations
 sets
 kg
 reps 
 rest
Notes
66556f5881aead335fbdbf58
Bodyweight
Bent Over T-Spine Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set this exercise up by getting into a wide stance and hinging at the hips to a maximal position
  2. Hold that hinged position and use a club to keep a connected torso
  3. Rotate maximally, alternating between sides each rep
  4. Ensure that as you hinge at the hips, you are maintaining a flat back
Where you should 'feel it':
Primary Muscles:
Hamstrings,Lats
Hamstrings,Latissimus Dorsi
Secondary Muscles
Bent Over T-Spine Rotations muscle groups
Play Button
Lateral Hover Lunge (BW)
 sets
 kg
 reps 
 rest
Notes
668dc9fde845d509f4be1952
Mobility
Lateral Hover Lunge (BW)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself at a wide stance with feet square, facing forward
  2. Load into one side, maintaining a neutral position of your spine (no collapsing), ensure knees track over toes
  3. Keep a consistent height, hover toward the other side, try and feel your glutes going diagonally backward each rep
  4. You should be feeling this through your groin, adductor muscles and hamstring
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lateral Hover Lunge (BW) muscle groups
Play Button
Single Leg 90 Degree Jump To Broad Jump
 sets
 kg
 reps 
 rest
Notes
6695adede722989fdcd72661
Bodyweight
Single Leg 90 Degree Jump To Broad Jump
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Stand on one foot, knee slightly bent, and arms set in a sprinting position. Engage your core and get ready to jump 90 degrees
  2. Use your arms for momentum and bend your knee to lower into a single leg squat position. Explosively swing your arms to the direction of your jump and push off the ground with your leg to leap as far as possible
  3. Land softly on both feet, spend the smallest amount of time in contact with the ground as possible before you explode into a broad jump, leaping forward as far as possible
  4. Land softly on both feet, keep your knees bent to absorb the impact. Ensure your feet are shoulder-width apart and your core remains engaged to maintain balance and control

Where you should 'feel it':
Primary Muscles:
Glutes,Quads
Gluteus Maximus,Quadriceps
Secondary Muscles
Single Leg 90 Degree Jump To Broad Jump muscle groups
Play Button
Single Leg KB RDL Forward Swing
 sets
 kg
 reps 
 rest
Notes
66177aa78675d172792ca05f
Kettlebell
Single Leg KB RDL Forward Swing
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Simultaneously swing the kettlebell  and leg backward in a dynamic nature 
  2. Extend until you feel a stretch in the stable legs hamstring
  3. Drive forward and up with the moving leg
  4. Using lower body momentum, flex the shoulder until you reach a fully pressed position
  5. Make sure that as you perform the hinge movement, your pelvis is square to the floor
Where you should 'feel it':
Primary Muscles:
Hamstrings,Glutes
Hamstrings,Gluteus Maximus
Secondary Muscles
Shoulders
Single Leg KB RDL Forward Swing muscle groups
Play Button
Goblet Multidirectional Lunge
 sets
 kg
 reps 
 rest
Notes
66553c28829cfca103e44cfd
Dumbbell
Goblet Multidirectional Lunge
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Hold the weight in a goblet position
  2. Focusing on one leg at a time, lunge forward, laterally and reverse
  3. Forward: focus on knee stabilisation, stay in one straight line
  4. Lateral: feet parallel, feel like your dominant glute is going diagonally backward into the hip
  5. Reverse: focus on the maintenance on stability, slow and controlled
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Quads,Hamstrings
Goblet Multidirectional Lunge muscle groups
Play Button
Bird Dog Row
 sets
 kg
 reps 
 rest
Notes
669593628d4293971edc3de4
Kettlebell
Bird Dog Row
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up on a bench with your opposite arm and leg in contact with the bench. Maintain a flat spine and extend one leg behind you, squeezing your glutes
  2. With the opposite arm to the extended leg, perform a row with the kettlebell, drawing your shoulder blade back and together
  3. Ensure that your spine angle remains unchanged and you resist rotation as you perform the row
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Glutes,Abs
Bird Dog Row muscle groups
668dc956cb0a8af7e892bfd6
668dc956cb0a8af7e892bfd6
Wide Stance Hip Hinges
Wide Stance Hip Hinges
3
3
1
3
m 
0
s
 rest
66556f5881aead335fbdbf58
66556f5881aead335fbdbf58
Bent Over T-Spine Rotations
Bent Over T-Spine Rotations
3
3
1
3
m 
0
s
 rest
668dc9fde845d509f4be1952
668dc9fde845d509f4be1952
Lateral Hover Lunge (BW)
Lateral Hover Lunge (BW)
3
3
1
3
m 
0
s
 rest
6695adede722989fdcd72661
6695adede722989fdcd72661
Single Leg 90 Degree Jump To Broad Jump
Single Leg 90 Degree Jump To Broad Jump
3
3
1
3
m 
0
s
 rest
66177aa78675d172792ca05f
66177aa78675d172792ca05f
Single Leg KB RDL Forward Swing
Single Leg KB RDL Forward Swing
3
3
1
3
m 
0
s
 rest
66553c28829cfca103e44cfd
66553c28829cfca103e44cfd
Goblet Multidirectional Lunge
Goblet Multidirectional Lunge
3
3
1
3
m 
0
s
 rest
669593628d4293971edc3de4
669593628d4293971edc3de4
Bird Dog Row
Bird Dog Row
3
3
1
3
m 
0
s
 rest
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