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
[{"Super Set":[{"exerciseName":"RDL MB Slam (SL)","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66ca967632f42fbec06a2147","workoutExerciseItemID":"66ca967632f42fbec06a2147","workoutExerciseFullName":"RDL MB Slam (SL)"},{"exerciseName":"Banded Weight Transfer To Rotate + Extend","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6625aa99dbbc7d1b5ff0b6ac","workoutExerciseItemID":"6625aa99dbbc7d1b5ff0b6ac","workoutExerciseFullName":"Banded Weight Transfer To Rotate + Extend"}]},{"Super Set":[{"exerciseName":"Banded Dorsiflexions","exerciseNotes":"Pulses","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6656dadc4b27023163cc5df9","workoutExerciseItemID":"6656dadc4b27023163cc5df9","workoutExerciseFullName":"Banded Dorsiflexions"},{"exerciseName":"Goblet Wedge Squat","exerciseNotes":"Heavy","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"64957e9fa98d75d68b35bc35","workoutExerciseItemID":"64957e9fa98d75d68b35bc35","workoutExerciseFullName":"Goblet Wedge Squat"}]},{"Super Set":[{"exerciseName":"Lunge & Torso Rotation (DB)","exerciseNotes":"TUCK ELBOWS","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"6616454eaec3ae0cd278e668","workoutExerciseItemID":"6616454eaec3ae0cd278e668","workoutExerciseFullName":"Lunge & Torso Rotation (DB)"},{"exerciseName":"Swissball Single Arm Chest Press","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6577812f9c3fe9249685a674","workoutExerciseItemID":"6577812f9c3fe9249685a674","workoutExerciseFullName":"Swissball Single Arm Chest Press"}]},{"Super Set":[{"exerciseName":"Dumbbell Swing","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"6655648c0443c5ba012344c9","workoutExerciseItemID":"6655648c0443c5ba012344c9","workoutExerciseFullName":"Dumbbell Swing"},{"exerciseName":"Lunge To Knee Drive W/ Curl & Press","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6655653db1a258aa4ab94f6d","workoutExerciseItemID":"6655653db1a258aa4ab94f6d","workoutExerciseFullName":"Lunge To Knee Drive W/ Curl & Press"}]}]

Athletic Lower / Lunge Focus

Athletic Lower / Lunge Focus
1 hour

Lower body pushing focus - single leg

66d0df6a58f64a93a23f8e2a

Play Button
RDL MB Slam (SL)
 sets
 kg
 reps 
 rest
Notes
66ca967632f42fbec06a2147
Medicine Ball
RDL MB Slam (SL)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Holding a medicine ball, knee drive and flex your shoulders upward to the top position
  2. Keeping stable on the same leg, perform a downward slam of the medicine ball
  3. As you slam the ball downward, extend your leg behind and perform a controlled single leg romanian deadlift
  4. Reach full extension and ensure that your pelvis is trying to remain as stable and square to the ground as possible (resisting any rotation)
Where you should 'feel it':
Primary Muscles:
Glutes,Hamstrings
Gluteus Maximus,Hamstrings
Secondary Muscles
Abs
RDL MB Slam (SL) muscle groups
Play Button
Banded Weight Transfer To Rotate + Extend
 sets
 kg
 reps 
 rest
Notes
6625aa99dbbc7d1b5ff0b6ac
Bands
Banded Weight Transfer To Rotate + Extend
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Hold the band with your trail hand and wrap your lead hand on top of it
  2. Squat down into your trail (back) leg with 70% of your weight
  3. Shift your weight towards the target and load into your lead (front) leg - maintain the same height
  4. Explode up with a focus on the lead leg
  5. As you explode upward, rotate against the pressure of the band and execute with great speed
Where you should 'feel it':
Primary Muscles:
Abs,Glutes
Rectus abdominis,Gluteus Maximus
Secondary Muscles
Banded Weight Transfer To Rotate + Extend muscle groups
Play Button
Banded Dorsiflexions
 sets
 kg
 reps 
 rest
Notes
6656dadc4b27023163cc5df9
Bands
Banded Dorsiflexions
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Attach a band around your ankle joint so that it is pulling your ankle backward
  2. Slowly guide your knee over your toes with the band aiding to create range of motion through your ankle
  3. Ensure that you keep your heel on the ground at all times
  4. Keep driving your knee forward in the same direction as your toes. Avoid any motion inward
Where you should 'feel it':
Primary Muscles:
Calves
Gastrocnemius
Secondary Muscles
Banded Dorsiflexions muscle groups
Play Button
Goblet Wedge Squat
 sets
 kg
 reps 
 rest
Notes
64957e9fa98d75d68b35bc35
Dumbbell
Goblet Wedge Squat
Notes:
Key Points:
  • Set feet at approximately shoulder width point feet outwards.
  • Bend your knees to approximately 90 degrees.
  • Extend back up to the start position and 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
Goblet Wedge Squat - Dumbbell muscle groups
Play Button
Lunge & Torso Rotation (DB)
 sets
 kg
 reps 
 rest
Notes
6616454eaec3ae0cd278e668
Dumbbell
Lunge & Torso Rotation (DB)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Standing in good posture, set the dumbbell where the elbows are bent at 90 degrees
  2. Perform a reverse lunge, ensure your knee alignment is straight forward the entire time
  3. Once your lunge is set and stable, perform a torso rotation, separating your upper body from your lower body
  4. As you're lunging, ensure that you maintain your height of your torso and keep your posture!
Where you should 'feel it':
Primary Muscles:
Glutes,Quads
Gluteus Maximus,Quadriceps
Secondary Muscles
Lunge & Torso Rotation (DB) muscle groups
Play Button
Swissball Single Arm Chest Press
 sets
 kg
 reps 
 rest
Notes
6577812f9c3fe9249685a674
Dumbbell
Swissball Single Arm Chest Press
Notes:
Key Points:
  • Set your head, upper back and shoulders on the ball
  • Drive up with your glutes and core to create a straight line from knee to head
  • In a controlled manner, perform a single arm chest press, resisting rotation through your torso
Common Mistakes:
  • Head above ball, not providing support to your neck
  • Collapsing through your hips, shutting off your core and glute stabilisers
  • Rotation through torso and hips, lacking control

Exercise Notes:

Key Points:

  • Set your head, upper back and shoulders on the ball
  • Drive up with your glutes and core to create a straight line from knee to head
  • In a controlled manner, perform a single arm chest press, resisting rotation through your torso

Common Mistakes:

  • Head above ball, not providing support to your neck
  • Collapsing through your hips, shutting off your core and glute stabilisers
  • Rotation through torso and hips, lacking control
Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Abs
Swissball Single Arm Chest Press muscle groups
Play Button
Dumbbell Swing
 sets
 kg
 reps 
 rest
Notes
6655648c0443c5ba012344c9
Dumbbell
Dumbbell Swing
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. As the dumbbells come backward, hinge at the hips and maintain a flat spine
  2. From this position, extend by firing through your with your hips
  3. Use the momentum from the lower body to extend the arms up
  4. Emphasis is placed on control when bringing the weights back downward
Where you should 'feel it':
Primary Muscles:
Glutes,Hamstrings
Gluteus Maximus,Hamstrings
Secondary Muscles
Dumbbell Swing muscle groups
Play Button
Lunge To Knee Drive W/ Curl & Press
 sets
 kg
 reps 
 rest
Notes
6655653db1a258aa4ab94f6d
Dumbbell
Lunge To Knee Drive W/ Curl & Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up a step-up in front of you
  2. With dumbbells by your side, perform a reverse lunge
  3. Step up onto the box and drive upward with your knee until you find a single leg hold
  4. As you drive upward with the knee, simultaneously perform a bicep curl
  5. From this single leg hold, perform a shoulder press
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Quads,Shoulders,Biceps
Lunge To Knee Drive W/ Curl & Press muscle groups
66ca967632f42fbec06a2147
66ca967632f42fbec06a2147
RDL MB Slam (SL)
RDL MB Slam (SL)
3
3
1
3
m 
0
s
 rest
6625aa99dbbc7d1b5ff0b6ac
6625aa99dbbc7d1b5ff0b6ac
Banded Weight Transfer To Rotate + Extend
Banded Weight Transfer To Rotate + Extend
3
3
1
3
m 
0
s
 rest
6656dadc4b27023163cc5df9
6656dadc4b27023163cc5df9
Banded Dorsiflexions
Banded Dorsiflexions
3
3
1
3
m 
0
s
 rest
64957e9fa98d75d68b35bc35
64957e9fa98d75d68b35bc35
Goblet Wedge Squat
Goblet Wedge Squat - Dumbbell
3
3
1
3
m 
0
s
 rest
6616454eaec3ae0cd278e668
6616454eaec3ae0cd278e668
Lunge & Torso Rotation (DB)
Lunge & Torso Rotation (DB)
3
3
1
3
m 
0
s
 rest
6577812f9c3fe9249685a674
6577812f9c3fe9249685a674
Swissball Single Arm Chest Press
Swissball Single Arm Chest Press
3
3
1
3
m 
0
s
 rest
6655648c0443c5ba012344c9
6655648c0443c5ba012344c9
Dumbbell Swing
Dumbbell Swing
3
3
1
3
m 
0
s
 rest
6655653db1a258aa4ab94f6d
6655653db1a258aa4ab94f6d
Lunge To Knee Drive W/ Curl & Press
Lunge To Knee Drive W/ Curl & Press
3
3
1
3
m 
0
s
 rest
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