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 Shredder

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Core Shredder
30 mins

Try my core shredder

675578b049323ad70b0092bf

Play Button
Deadbug
 sets
 kg
 reps 
 rest
Notes
66531e55e36a86b1454fecec
Mobility
Deadbug
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Engage core, move opposite arm and leg. Mistakes: Arching back, not controlling movements.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus Abdominis
Secondary Muscles
Lower Back
Deadbug muscle groups
Play Button
Heel Taps
 sets
 kg
 reps 
 rest
Notes
66531e5ad6c6db72029b267b
Bodyweight
Heel Taps
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Engage core, reach side to side. Mistakes: Not engaging core, not reaching far enough.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus Abdominis
Secondary Muscles
Hips
Heel Taps muscle groups
Play Button
Mountain Climbers
 sets
 kg
 reps 
 rest
Notes
66531e663bcd6426eef5dbbd
Bodyweight
Mountain Climbers
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Move knees to chest in plank position. Mistakes: Dropping hips, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus Abdominis
Secondary Muscles
Quads, Shoulders
Mountain Climbers muscle groups
Play Button
Lying Leg Raise
 sets
 kg
 reps 
 rest
Notes
66531e658592e088c973382f
Bodyweight
Lying Leg Raise
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lift legs to 90 degrees, engage core. Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus Abdominis
Secondary Muscles
Hips
Lying Leg Raise muscle groups
Play Button
Side Plank
 sets
 kg
 reps 
 rest
Notes
66531e6d2ab0ad332ea27ce3
Bodyweight
Side Plank
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Hold plank position on side, engage core. Mistakes: Collapsing hips, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus Abdominis, Obliques
Secondary Muscles
Shoulders
Side Plank muscle groups
Play Button
Plank
 sets
 kg
 reps 
 rest
Notes
66531f0326f968b50b54732a
Bodyweight
Plank
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Hold plank position, engage core. Mistakes: Sagging hips, not engaging core.

Where you should 'feel it':
Primary Muscles:
Obliques,Abs
Rectus abdominis
Secondary Muscles
Shoulders
Plank muscle groups
66531e55e36a86b1454fecec
66531e55e36a86b1454fecec
Deadbug
Deadbug
3
3
1
3
m 
0
s
 rest
66531e5ad6c6db72029b267b
66531e5ad6c6db72029b267b
Heel Taps
Heel Taps
3
3
1
3
m 
0
s
 rest
66531e663bcd6426eef5dbbd
66531e663bcd6426eef5dbbd
Mountain Climbers
Mountain Climbers
3
3
1
3
m 
0
s
 rest
66531e658592e088c973382f
66531e658592e088c973382f
Lying Leg Raise
Lying Leg Raise
3
3
1
3
m 
0
s
 rest
66531e6d2ab0ad332ea27ce3
66531e6d2ab0ad332ea27ce3
Side Plank
Side Plank
3
3
1
3
m 
0
s
 rest
66531f0326f968b50b54732a
66531f0326f968b50b54732a
Plank
Plank
3
3
1
3
m 
0
s
 rest
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