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":"Straight Arm Pulldowns","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"5"}],"guideID":"66debe8d6e456452fb3752e0","workoutExerciseItemID":"66debe8d6e456452fb3752e0","workoutExerciseFullName":"Straight Arm Pulldowns"},{"exerciseName":"Half Kneeling Cable Pulldown (SA)","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"6"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"6"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"6"}],"guideID":"66ca596721d39a8b68456f98","workoutExerciseItemID":"66ca596721d39a8b68456f98","workoutExerciseFullName":"Half Kneeling Cable Pulldown (SA)"}]},{"Super Set":[{"exerciseName":"Ski Erg","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"7"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"7"}],"guideID":"66b60e8cfde53cb7e556904d","workoutExerciseItemID":"66b60e8cfde53cb7e556904d","workoutExerciseFullName":"Ski Erg"},{"exerciseName":"External Hip + Thoracic Rotation Hold","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"}],"guideID":"668dc7ec2b304787bfba7e2b","workoutExerciseItemID":"668dc7ec2b304787bfba7e2b","workoutExerciseFullName":"External Hip + Thoracic Rotation Hold"}]}]

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0 mins

back day

674fe3eb549a05b796bf631b

Play Button
Straight Arm Pulldowns
 sets
 kg
 reps 
 rest
Notes
66debe8d6e456452fb3752e0
Cable
Straight Arm Pulldowns
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set the cable attachment to its highest point. Grab hold of a rope attachment
  2. Set up with slight knee bend, hinging 45 degrees at the hips
  3. Maintain slight elbow flexion for this movement, and pull the cable down toward your knees
  4. Perform this movement in a slow, controlled manner
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Straight Arm Pulldowns muscle groups
Play Button
Half Kneeling Cable Pulldown (SA)
 sets
 kg
 reps 
 rest
Notes
66ca596721d39a8b68456f98
Cable
Half Kneeling Cable Pulldown (SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set the cable machine to the highest attachment point with a handle
  2. Start in a half kneeling position, holding the cable with the opposite hand to your front leg
  3. At full extension of the arm, I want your palm to be facing downward
  4. As you pull the cable toward your chest, turn your palm to face inward
  5. Allow free flowing movement in your upper body throughout the movement 
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Half Kneeling Cable Pulldown (SA) muscle groups
Play Button
Ski Erg
 sets
 kg
 reps 
 rest
Notes
66b60e8cfde53cb7e556904d
Machine
Ski Erg
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats,Abs,Triceps
Latissimus Dorsi,Rectus abdominis,Triceps brachii
Secondary Muscles
Ski Erg muscle groups
Play Button
External Hip + Thoracic Rotation Hold
 sets
 kg
 reps 
 rest
Notes
668dc7ec2b304787bfba7e2b
Mobility
External Hip + Thoracic Rotation Hold
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. From a seated position on the ground, bring one knee toward your chest and place your foot over the other leg
  2. Using your opposite arm, set that external rotation at the hip
  3. Using the other arm, guide this thoracic rotation stretch
  4. Ensure the movement is done is a controlled manner
  5. Pro tip: exhale just before you starting the thoracic rotation to gain greater range of motion.
Where you should 'feel it':
Primary Muscles:
Lats,Hips
Latissimus Dorsi,Hips
Secondary Muscles
External Hip + Thoracic Rotation Hold muscle groups
66debe8d6e456452fb3752e0
66debe8d6e456452fb3752e0
Straight Arm Pulldowns
Straight Arm Pulldowns
3
3
1
3
m 
0
s
 rest
66ca596721d39a8b68456f98
66ca596721d39a8b68456f98
Half Kneeling Cable Pulldown (SA)
Half Kneeling Cable Pulldown (SA)
3
3
1
3
m 
0
s
 rest
66b60e8cfde53cb7e556904d
66b60e8cfde53cb7e556904d
Ski Erg
Ski Erg
3
3
1
3
m 
0
s
 rest
668dc7ec2b304787bfba7e2b
668dc7ec2b304787bfba7e2b
External Hip + Thoracic Rotation Hold
External Hip + Thoracic Rotation Hold
3
3
1
3
m 
0
s
 rest
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