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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Compound Strength - Upper & Post Activation Retention

Compound Strength - Upper & Post Activation Retention
1 hour 15 mins

Big Lifts Followed by Power/Speed Work to develop strength and power!

66b6e706822eaa802308c7a2

Play Button
Dynamic Psoas Stretch
 sets
 kg
 reps 
 rest
Notes
66a21dcc2208663f61f31ac9
Mobility
Dynamic Psoas Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep hips square, engage glutes, stretch slowly. Common Mistakes: Overstretching, not engaging glutes.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
None
Dynamic Psoas Stretch muscle groups
Play Button
Squat Hip Extension
 sets
 kg
 reps 
 rest
Notes
66a21dcbd4bfb44745f53787
Bodyweight
Squat Hip Extension
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep chest up, extend hips fully, engage glutes. Common Mistakes: Leaning forward, not extending hips fully.

Where you should 'feel it':
Primary Muscles:
Glutes, Quads
Gluteus Maximus, Quadriceps
Secondary Muscles
Hamstrings
Squat Hip Extension muscle groups
Play Button
Lat Lengthen
 sets
 kg
 reps 
 rest
Notes
66a21dce7213d601005f067b
Mobility
Lat Lengthen
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Stretch lats slowly, keep shoulders down. Common Mistakes: Overstretching, shrugging shoulders.

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Traps
Lat Lengthen muscle groups
Play Button
Barbell Bent Over Rows
 sets
 kg
 reps 
 rest
Notes
66a21dd5d4bfb44745f53bae
Barbell
Barbell Bent Over Rows
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep back straight, pull with lats. Common Mistakes: Rounding back, using momentum.

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps
Barbell Bent Over Rows muscle groups
Play Button
SA Barbell Rows + Rotation
 sets
 kg
 reps 
 rest
Notes
66a21dd6197c51578180f4f7
Barbell
SA Barbell Rows + Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep back straight, rotate with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Obliques
SA Barbell Rows + Rotation muscle groups
Play Button
Barbell Deadlift - Narrow Stance
 sets
 kg
 reps 
 rest
Notes
66a21dd549e080ccc0a3c0bb
Barbell
Barbell Deadlift - Narrow Stance
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep back straight, lift with legs. Common Mistakes: Rounding back, using momentum.

Where you should 'feel it':
Primary Muscles:
Hamstrings, Glutes
Hamstrings, Gluteus Maximus
Secondary Muscles
Lower Back
Barbell Deadlift - Narrow Stance muscle groups
Play Button
Standing Reverse Med Ball Throw
 sets
 kg
 reps 
 rest
Notes
66a21dd597ee34efa9e552ba
Medicine Ball
Standing Reverse Med Ball Throw
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, throw with power. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Shoulders, Obliques
Deltoids, Obliques
Secondary Muscles
Abs
Standing Reverse Med Ball Throw muscle groups
Play Button
Wide Arm Pull - Ups (Band Assisted If Needed))
 sets
 kg
 reps 
 rest
Notes
66a21dd5ef65cf53fe6d143e
Bands
Wide Arm Pull - Ups (Band Assisted If Needed))
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage lats, pull with control. Common Mistakes: Using momentum, not engaging lats.

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Biceps
Wide Arm Pull - Ups (Band Assisted If Needed)) muscle groups
Play Button
Resistance Band Speed Pull Downs (Golf Setup)
 sets
 kg
 reps 
 rest
Notes
66a21dd5be6658ed76090b50
Bands
Resistance Band Speed Pull Downs (Golf Setup)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage lats, pull with control. Common Mistakes: Using momentum, not engaging lats.

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Traps
Resistance Band Speed Pull Downs (Golf Setup) muscle groups
66a21dcc2208663f61f31ac9
66a21dcc2208663f61f31ac9
Dynamic Psoas Stretch
Dynamic Psoas Stretch
3
3
1
3
m 
0
s
 rest
66a21dcbd4bfb44745f53787
66a21dcbd4bfb44745f53787
Squat Hip Extension
Squat Hip Extension
3
3
1
3
m 
0
s
 rest
66a21dce7213d601005f067b
66a21dce7213d601005f067b
Lat Lengthen
Lat Lengthen
3
3
1
3
m 
0
s
 rest
66a21dd5d4bfb44745f53bae
66a21dd5d4bfb44745f53bae
Barbell Bent Over Rows
Barbell Bent Over Rows
3
3
1
3
m 
0
s
 rest
66a21dd6197c51578180f4f7
66a21dd6197c51578180f4f7
SA Barbell Rows + Rotation
SA Barbell Rows + Rotation
3
3
1
3
m 
0
s
 rest
66a21dd549e080ccc0a3c0bb
66a21dd549e080ccc0a3c0bb
Barbell Deadlift - Narrow Stance
Barbell Deadlift - Narrow Stance
3
3
1
3
m 
0
s
 rest
66a21dd597ee34efa9e552ba
66a21dd597ee34efa9e552ba
Standing Reverse Med Ball Throw
Standing Reverse Med Ball Throw
3
3
1
3
m 
0
s
 rest
66a21dd5ef65cf53fe6d143e
66a21dd5ef65cf53fe6d143e
Wide Arm Pull - Ups (Band Assisted If Needed))
Wide Arm Pull - Ups (Band Assisted If Needed))
3
3
1
3
m 
0
s
 rest
66a21dd5be6658ed76090b50
66a21dd5be6658ed76090b50
Resistance Band Speed Pull Downs (Golf Setup)
Resistance Band Speed Pull Downs (Golf Setup)
3
3
1
3
m 
0
s
 rest
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