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:
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BBL ViVi

BBL ViVi

67295b93d62f8f20115ecfa9

Play Button
Plyometric Lunges
 sets
 kg
 reps 
 rest
Notes
66531e69841a04cd9eac83b1
Bodyweight
Plyometric Lunges
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Jump from lunge to switch legs. Mistakes: Not landing softly, not switching legs fully.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Calves
Plyometric Lunges muscle groups
Play Button
KB Deadlift
 sets
 kg
 reps 
 rest
Notes
66531e5e38cc09d755af1a9c
Kettlebell
KB Deadlift
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Hinge at hips, keep back straight. Mistakes: Rounding back, using back instead of legs.

Where you should 'feel it':
Primary Muscles:
Hamstrings, Glutes
Hamstrings, Gluteus Maximus
Secondary Muscles
Lower Back, Abs
KB Deadlift muscle groups
Play Button
Frog Squat
 sets
 kg
 reps 
 rest
Notes
66531e577bbb263f8ecade4e
Bodyweight
Frog Squat
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower into squat position, keep feet flat. Mistakes: Rounding back, not going deep enough.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
Frog Squat muscle groups
66531e69841a04cd9eac83b1
66531e69841a04cd9eac83b1
Plyometric Lunges
Plyometric Lunges
3
3
1
3
m 
0
s
 rest
66531e5e38cc09d755af1a9c
66531e5e38cc09d755af1a9c
KB Deadlift
KB Deadlift
3
3
1
3
m 
0
s
 rest
66531e577bbb263f8ecade4e
66531e577bbb263f8ecade4e
Frog Squat
Frog Squat
3
3
1
3
m 
0
s
 rest
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