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 II

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

The 2nd Installment In Strength Building and elicit a power response directly after!

66b6e9039364bf0059049029

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 Deadlift - Wide Stance
 sets
 kg
 reps 
 rest
Notes
66a21dd86a0e9be4fb5d4ca7
Barbell
Barbell Deadlift - Wide Stance
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, lift with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Hamstrings, Glutes
Hamstrings, Gluteus Maximus
Secondary Muscles
Lower Back
Barbell Deadlift - Wide Stance muscle groups
Play Button
Standing Cable Rows w Rotation
 sets
 kg
 reps 
 rest
Notes
66a21dd8be7ab1fabaf8249a
Cable
Standing Cable Rows w Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, row and 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
Standing Cable Rows w Rotation muscle groups
Play Button
Resistance Band Speed Pushes (Golf Setup)
 sets
 kg
 reps 
 rest
Notes
66a21dd98837d93fc8af6a02
Bands
Resistance Band Speed Pushes (Golf Setup)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, push with speed and control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps
Resistance Band Speed Pushes (Golf Setup) muscle groups
Play Button
Barbell Bentover Rows - SA
 sets
 kg
 reps 
 rest
Notes
66a21dd92ef86e809b9e5f59
Barbell
Barbell Bentover Rows - SA
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps
Barbell Bentover Rows - SA muscle groups
Play Button
SA Barbell Clean and Rotation Press
 sets
 kg
 reps 
 rest
Notes
66a21dd86a0e9be4fb5d4cf2
Barbell
SA Barbell Clean and Rotation Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, clean and press with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Shoulders, Obliques
Deltoids, Obliques
Secondary Muscles
Abs
SA Barbell Clean and Rotation Press muscle groups
Play Button
Rotational Med Ball Slams
 sets
 kg
 reps 
 rest
Notes
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Medicine Ball
Rotational Med Ball Slams
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Shoulders, Abs
Deltoids, Rectus abdominis
Secondary Muscles
Obliques
Rotational Med Ball Slams 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
66a21dd86a0e9be4fb5d4ca7
66a21dd86a0e9be4fb5d4ca7
Barbell Deadlift - Wide Stance
Barbell Deadlift - Wide Stance
3
3
1
3
m 
0
s
 rest
66a21dd8be7ab1fabaf8249a
66a21dd8be7ab1fabaf8249a
Standing Cable Rows w Rotation
Standing Cable Rows w Rotation
3
3
1
3
m 
0
s
 rest
66a21dd98837d93fc8af6a02
66a21dd98837d93fc8af6a02
Resistance Band Speed Pushes (Golf Setup)
Resistance Band Speed Pushes (Golf Setup)
3
3
1
3
m 
0
s
 rest
66a21dd92ef86e809b9e5f59
66a21dd92ef86e809b9e5f59
Barbell Bentover Rows - SA
Barbell Bentover Rows - SA
3
3
1
3
m 
0
s
 rest
66a21dd86a0e9be4fb5d4cf2
66a21dd86a0e9be4fb5d4cf2
SA Barbell Clean and Rotation Press
SA Barbell Clean and Rotation Press
3
3
1
3
m 
0
s
 rest
66a21dd362e52d9368358bae
66a21dd362e52d9368358bae
Rotational Med Ball Slams
Rotational Med Ball Slams
3
3
1
3
m 
0
s
 rest
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