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
[[{"exerciseName":"Leg Raise","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"AMRAP","reps":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"AMRAP","reps":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8ac3919e92682","workoutExerciseItemID":"634a62185cb8ac3919e92682","workoutExerciseFullName":"Leg Raise"}],[{"exerciseName":"Side Plank","exerciseNotes":"SWAP SIDES EACH SET!","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"30","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"30","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"40","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"40","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"6548b66b21d1dc08aa1fc6fe","workoutExerciseItemID":"6548b66b21d1dc08aa1fc6fe","workoutExerciseFullName":"Side Plank"}],[{"exerciseName":"Pallof Press Hold","exerciseNotes":"SWAP SIDES EACH SET!","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"64957ea8a98d75d68b35bf17","workoutExerciseItemID":"64957ea8a98d75d68b35bf17","workoutExerciseFullName":"Pallof Press Hold"}],[{"exerciseName":"Ab Crunch","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"63b79754add763692a24eafa","workoutExerciseItemID":"63b79754add763692a24eafa","workoutExerciseFullName":"Ab Crunch"}]]

CORE

CORE
20 mins

WITHOUT IT YOU ARE NOTHING

66d960f453430aede86522fa

Play Button
Leg Raise
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac3919e92682
Bodyweight
Leg Raise
Notes:
Key Points:
  • Grip the handles firmly with forearms on the padding and back against the back pad. 
  • With your legs down and slightly bent raise them until the they are parallel to the ground. 
  • Lower slowly back down to the starting position, then repeat.
Common Mistakes:
  • Using momentum by swinging the legs. 
  • Back losing contact with the back padding. 
  • Upper body swaying with the movement.

 

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Leg Raise - Bodyweight muscle groups
Play Button
Side Plank
 sets
 kg
 reps 
 rest
Notes
6548b66b21d1dc08aa1fc6fe
Bodyweight
Side Plank
Notes:
Key Points:

  • On your side position your elbow under your shoulder.

  • Straighten your body and hold.

  • Hold for the desired amount of time.

Common Mistakes:

  • Positioning elbow too far up.

  • Hips caving down.

  • Torso not being straight.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Shoulders, Glutes
Side Plank - Bodyweight muscle groups
Play Button
Pallof Press Hold
 sets
 kg
 reps 
 rest
Notes
64957ea8a98d75d68b35bf17
Cable
Pallof Press Hold
Notes:
Key Points:
  • Adjust cable to just lower than chest height, hold the grip and step across.
  • Press the handle away from your torso until your arms are extended.
  • Hold for the desired amount of time.
Common Mistakes:
  • Allowing the torso to sway.
  • Setting the cable too high or low.
  • Not full extending the arms.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Pallof Press Hold - Cable - D-Handle muscle groups
Play Button
Ab Crunch
 sets
 kg
 reps 
 rest
Notes
63b79754add763692a24eafa
Pin loaded
Ab Crunch
Notes:
Key Points:
  • Secure yourself into the seat and place your elbows against the padding.
  • Gripping the handles crunch forwards.
  • In a controlled manner return to the start position and repeat.
Common Mistakes:
  • Using the arms to pull the weight forwards.
  • Lower back coming off of the back padding.
  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Ab Crunch - Pin loaded muscle groups
634a62185cb8ac3919e92682
634a62185cb8ac3919e92682
Leg Raise
Leg Raise - Bodyweight
3
3
1
3
m 
0
s
 rest
6548b66b21d1dc08aa1fc6fe
6548b66b21d1dc08aa1fc6fe
Side Plank
Side Plank - Bodyweight
3
3
1
3
m 
0
s
 rest
64957ea8a98d75d68b35bf17
64957ea8a98d75d68b35bf17
Pallof Press Hold
Pallof Press Hold - Cable - D-Handle
3
3
1
3
m 
0
s
 rest
63b79754add763692a24eafa
63b79754add763692a24eafa
Ab Crunch
Ab Crunch - Pin loaded
3
3
1
3
m 
0
s
 rest
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
utm_campaign