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 Workout Rest of the program Back

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At Home Compound Glutes

At Home Compound Glutes

1 hour

This is your heaviest leg day, includes all the compound movements (squat, RDL, Hipthrust), targeting all glute muscles, try to challenge yourself here and pick up a heavier weight with these.

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2DB Front Squat

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2DB Front Squat

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Keep elbows high, maintain upright torso. Mistakes: Letting elbows drop, rounding back.

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Abs, Lower Back

2DB Front Squat muscle groups

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Deadlift

Notes:

Key Points:

Stand shoulder width, then hinge and bend to lower yourself down.
Extend the hips and knees to straighten your body.
Slowly lower back down to the start position and repeat.

Common Mistakes:

Rounding the back.
Hyperextending the hips.
Rushing repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads, Glutes, Hamstrings, Lower Back

Quadriceps, Gluteus Maximus, Hamstrings, Erector Spinae

Secondary Muscles

Abs, Lats, Traps

Deadlift - Dumbbell muscle groups

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Sumo Squat

Notes:

Key Points:

Set feet at wider than shoulder width, pointing outwards.
Hinge to grab kettlebell then extend up.
Slowly lower back to the ground then repeat.

Common Mistakes:

Knees caving in past big toes.
Using momentum to drop down.
Bending the back.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Hamstrings, Abs, Lower Back

Sumo Squat - KettleBell muscle groups

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Glute Bridge

Notes:

Key Points:

Lie flat on your back with your knees bent at 45 degrees.
Pushing through the heels raise your hips up until your body is straight from kneed to shoulders.
Lower the hips back down to the ground and repeat.

Common Mistakes:

Raising hips too far upwards.
Using excessive momentum.
Placing feet too far away.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Glutes, Hamstrings

Gluteus Maximus, Hamstrings

Secondary Muscles

Lower Back, Abs

Glute Bridge - Dumbbell - Decline muscle groups

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Goodmorning

Notes:

Key Points:

Position a barbell evenly across your traps.
Hinge forward pushing the hips back until you feel a stretch in the hamstrings.
Hinge back up to the start position and repeat.

Common Mistakes:

Bending the back.
Extending knees forward.
Rushing repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Hamstrings, Glutes, Lower Back

Hamstrings, Gluteus Maximus, Erector Spinae

Secondary Muscles

Goodmorning - Barbell muscle groups

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