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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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
Scorpion Stretch
 sets
 kg
 reps 
 rest
Notes
66531f045242a388a5947b88
Mobility
Scorpion Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Stretch lower back and hip flexors, hold position. Mistakes: Not holding stretch long enough, improper form.

Where you should 'feel it':
Primary Muscles:
Obliques,Chest,Shoulders
Pectoralis Major,Deltoids
Secondary Muscles
Lower Back,Obliques
Scorpion Stretch muscle groups
Play Button
TRX/Ring Push Ups
 sets
 kg
 reps 
 rest
Notes
66531e715242a388a59420ae
TRX
TRX/Ring Push Ups
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to handles, press up. Mistakes: Not maintaining a straight body, not fully extending arms.

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Pectoralis Major, Triceps Brachii
Secondary Muscles
Shoulders, Abs
TRX/Ring Push Ups 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
66d783f5aee2695b53f3665d
66d783f5aee2695b53f3665d
Double Cable Push (Split Stance)
Double Cable Push (Split Stance)
3
3
1
3
m 
0
s
 rest
66531f045242a388a5947b88
66531f045242a388a5947b88
Scorpion Stretch
Scorpion Stretch
3
3
1
3
m 
0
s
 rest
66531e715242a388a59420ae
66531e715242a388a59420ae
TRX/Ring Push Ups
TRX/Ring Push Ups
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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