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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CORE *

CORE *
15 mins

BUILDING STABILITY

67188a69158a269a733736eb

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
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
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