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":"Romanian Deadlift (RDL)","exerciseNotes":"Use Barbell","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"6536473e339db3ec3d96bee5","workoutExerciseItemID":"6536473e339db3ec3d96bee5","workoutExerciseFullName":"Romanian Deadlift (RDL)"}],[{"exerciseName":"Bulgarian Split Squat","exerciseNotes":"Use Barbell","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"64957e9d6fb368aacea9c5f1","workoutExerciseItemID":"64957e9d6fb368aacea9c5f1","workoutExerciseFullName":"Bulgarian Split Squat"}],{"Super Set":[{"exerciseName":"ATG lunge","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"659e57cd660fb47590790a92","workoutExerciseItemID":"659e57cd660fb47590790a92","workoutExerciseFullName":"ATG lunge"},{"exerciseName":"Tib Raises","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"6731454321482ac4adf85eaa","workoutExerciseItemID":"6731454321482ac4adf85eaa","workoutExerciseFullName":"Tib Raises"}]}]

Arkie Legs

asd
Arkie Legs
1 hour

Arkie Legs

6731442a1b8e8b584ddb197e

Play Button
Romanian Deadlift (RDL)
 sets
 kg
 reps 
 rest
Notes
6536473e339db3ec3d96bee5
Barbell
Romanian Deadlift (RDL)
Notes:
Key Points:

  • Stand straight with a slight bend in the knees.

  • Hinge forwards, where the weights go down to your mid shins.

  • Hinge back upwards to the start position.

Common Mistakes:

  • Arching the back.

  • Bending the knees too far forward.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Glutes, Hamstrings, Lower Back
Gluteus Maximus, Hamstrings, Erector Spinae
Secondary Muscles
Quads, Abs
Romanian Deadlift (RDL) - Barbell muscle groups
Play Button
Bulgarian Split Squat
 sets
 kg
 reps 
 rest
Notes
64957e9d6fb368aacea9c5f1
Dumbbell
Bulgarian Split Squat
Notes:
Key Points:
  • With your back foot on a bench, take a large step forward and space your feet at hip width.
  • Bend your front leg until it's at roughly 90 degrees and your back knee is close to the floor.
  • Extend back up to the start position and repeat.
Common Mistakes:
  • Knee caving inwards.
  • Placing too much weight on back leg.
  • Hips caving inwards on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
Bulgarian Split Squat - Dumbbell muscle groups
Play Button
ATG lunge
 sets
 kg
 reps 
 rest
Notes
659e57cd660fb47590790a92
Mobility
ATG lunge
Notes:
Key Points:
  • test
  • test
  • test
Common Mistakes:
  • testing
  • testing
  • testing

Exercise Notes:

Key Points:

  • test
  • test
  • test

Common Mistakes:

  • testing
  • testing
  • testing
Where you should 'feel it':
Primary Muscles:
Quads,Glutes,Calves
Quadriceps,Gluteus Maximus
Secondary Muscles
Shoulders,Abs
ATG lunge muscle groups
Play Button
Tib Raises
 sets
 kg
 reps 
 rest
Notes
6731454321482ac4adf85eaa
Kettlebell
Tib Raises
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Ensure to stretch ankle all the way down
Where you should 'feel it':
Primary Muscles:
Quads,Calves
Quadriceps,Gastrocnemius
Secondary Muscles
Tib Raises muscle groups
6536473e339db3ec3d96bee5
6536473e339db3ec3d96bee5
Romanian Deadlift (RDL)
Romanian Deadlift (RDL) - Barbell
3
3
1
3
m 
0
s
 rest
64957e9d6fb368aacea9c5f1
64957e9d6fb368aacea9c5f1
Bulgarian Split Squat
Bulgarian Split Squat - Dumbbell
3
3
1
3
m 
0
s
 rest
659e57cd660fb47590790a92
659e57cd660fb47590790a92
ATG lunge
ATG lunge
3
3
1
3
m 
0
s
 rest
6731454321482ac4adf85eaa
6731454321482ac4adf85eaa
Tib Raises
Tib Raises
3
3
1
3
m 
0
s
 rest
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