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":"Push Up - Cobra","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"1","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e6a7cde35d35c1800fe","workoutExerciseItemID":"66531e6a7cde35d35c1800fe","workoutExerciseFullName":"Push Up - Cobra"}],[{"exerciseName":"Double Cable Push (Split Stance)","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"2","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66d783f5aee2695b53f3665d","workoutExerciseItemID":"66d783f5aee2695b53f3665d","workoutExerciseFullName":"Double Cable Push (Split Stance)"}],[{"exerciseName":"Push Up - Spiderman","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"3","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e6be36a86b1454ffb49","workoutExerciseItemID":"66531e6be36a86b1454ffb49","workoutExerciseFullName":"Push Up - Spiderman"}]]

Another

Another
1 hour

Another

67332dbbadead027dd3f7b26

Play Button
Push Up - Cobra
 sets
 kg
 reps 
 rest
Notes
66531e6a7cde35d35c1800fe
Bodyweight
Push Up - Cobra
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to ground, arch back on upward phase. Mistakes: Not engaging core, arching back too much.

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Pectoralis Major, Triceps Brachii
Secondary Muscles
Shoulders, Abs
Push Up - Cobra muscle groups
Play Button
Double Cable Push (Split Stance)
 sets
 kg
 reps 
 rest
Notes
66d783f5aee2695b53f3665d
Cable
Double Cable Push (Split Stance)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set both cable to shoulder height
  2. Keeping elbows tucked, take a step out so you have resistance from the cables
  3. Set yourself in a split stance (lunge-like position)
  4. Perform a press to full extension and control the movement back to starting position
  5. Complete for allocated rep count and then change the leg that is out the front
Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Double Cable Push (Split Stance) muscle groups
Play Button
Push Up - Spiderman
 sets
 kg
 reps 
 rest
Notes
66531e6be36a86b1454ffb49
Bodyweight
Push Up - Spiderman
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to ground, bring knee to elbow. Mistakes: Not maintaining a straight body, not bringing knee close to elbow.

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Pectoralis Major, Triceps Brachii
Secondary Muscles
Shoulders, Abs, Obliques
Push Up - Spiderman muscle groups
66531e6a7cde35d35c1800fe
66531e6a7cde35d35c1800fe
Push Up - Cobra
Push Up - Cobra
3
3
1
3
m 
0
s
 rest
66d783f5aee2695b53f3665d
66d783f5aee2695b53f3665d
Double Cable Push (Split Stance)
Double Cable Push (Split Stance)
3
3
1
3
m 
0
s
 rest
66531e6be36a86b1454ffb49
66531e6be36a86b1454ffb49
Push Up - Spiderman
Push Up - Spiderman
3
3
1
3
m 
0
s
 rest
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