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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Single Hand","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a633d671a7cb236aa7d9af","workoutExerciseItemID":"66a633d671a7cb236aa7d9af","workoutExerciseFullName":"SS Rotation Hold - Single Hand"}],[{"exerciseName":"SS Rotation Hold - Dual Hand","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a633d6e914c7fbfa420673","workoutExerciseItemID":"66a633d6e914c7fbfa420673","workoutExerciseFullName":"SS Rotation Hold - Dual Hand"}],[{"exerciseName":"Travelling Hip Rotation Core Holds","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a633d605856cc51d722cdf","workoutExerciseItemID":"66a633d605856cc51d722cdf","workoutExerciseFullName":"Travelling Hip Rotation Core Holds"}],[{"exerciseName":"Hollow Rock Rotations","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a633d6e6046a85bddfe8b4","workoutExerciseItemID":"66a633d6e6046a85bddfe8b4","workoutExerciseFullName":"Hollow Rock Rotations"}],[{"exerciseName":"Splatter Rotations - Wall Based","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a633d7748608d6d04e6465","workoutExerciseItemID":"66a633d7748608d6d04e6465","workoutExerciseFullName":"Splatter Rotations - Wall Based"}]]

Core Stabilizations

Core Stabilizations
50 mins

Building astrong and healthy core through a variety of stability movements

66b70cf50287d791bb900c37

Play Button
Side Bear Crawls
 sets
 kg
 reps 
 rest
Notes
66a633d1acf7430297e4da39
Bodyweight
Side Bear Crawls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Crawl sideways; maintain low position. Common Mistakes: Hips too high, losing balance.

Where you should 'feel it':
Primary Muscles:
Shoulders,Hips
Deltoids,Hips
Secondary Muscles
Quads,Glutes
Side Bear Crawls muscle groups
Play Button
Table Tops
 sets
 kg
 reps 
 rest
Notes
66a633d68b939a6f0ff9baab
Bodyweight
Table Tops
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Form table top; engage glutes and shoulders. Common Mistakes: Not engaging core, poor posture.

Where you should 'feel it':
Primary Muscles:
Glutes,Shoulders
Gluteus Maximus,Deltoids
Secondary Muscles
Abs
Table Tops muscle groups
Play Button
Prone Cobra
 sets
 kg
 reps 
 rest
Notes
66a633d5de55ad37d6add75a
Bodyweight
Prone Cobra
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Lift chest from prone position; engage back muscles. Common Mistakes: Using too much force, poor control.

Where you should 'feel it':
Primary Muscles:
Lower Back,Shoulders
Erector Spinae,Deltoids
Secondary Muscles
None
Prone Cobra muscle groups
Play Button
Plank
 sets
 kg
 reps 
 rest
Notes
66a633d5c8739929d0440cd5
Bodyweight
Plank
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain straight body; engage core. Common Mistakes: Sagging hips, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs,Shoulders
Rectus abdominis,Deltoids
Secondary Muscles
Lower Back
Plank muscle groups
Play Button
Kneeling Minor Vibration
 sets
 kg
 reps 
 rest
Notes
66a633d51c635a70513ee30b
Bodyweight
Kneeling Minor Vibration
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Focus on minor vibrations from kneeling position. Common Mistakes: Poor coordination, not engaging core.

Where you should 'feel it':
Primary Muscles:
Shoulders,Abs
Deltoids,Rectus abdominis
Secondary Muscles
None
Kneeling Minor Vibration muscle groups
Play Button
Elevated GP Minor Vibration
 sets
 kg
 reps 
 rest
Notes
66a633d66fe911dd969b2441
Bodyweight
Elevated GP Minor Vibration
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Elevate body; focus on minor vibrations. Common Mistakes: Poor coordination, not engaging core.

Where you should 'feel it':
Primary Muscles:
Shoulders,Abs
Deltoids,Rectus abdominis
Secondary Muscles
None
Elevated GP Minor Vibration muscle groups
Play Button
SS Rotation Hold - Single Hand
 sets
 kg
 reps 
 rest
Notes
66a633d671a7cb236aa7d9af
Bodyweight
SS Rotation Hold - Single Hand
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Hold rotation with single hand. Common Mistakes: Not engaging core, poor posture.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
SS Rotation Hold - Single Hand muscle groups
Play Button
SS Rotation Hold - Dual Hand
 sets
 kg
 reps 
 rest
Notes
66a633d6e914c7fbfa420673
Bodyweight
SS Rotation Hold - Dual Hand
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Hold rotation with both hands. Common Mistakes: Not engaging core, poor posture.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
SS Rotation Hold - Dual Hand muscle groups
Play Button
Travelling Hip Rotation Core Holds
 sets
 kg
 reps 
 rest
Notes
66a633d605856cc51d722cdf
Bodyweight
Travelling Hip Rotation Core Holds
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Hold core while rotating hips. Common Mistakes: Poor coordination, not engaging core.

Where you should 'feel it':
Primary Muscles:
Hips,Obliques
Hips,Obliques
Secondary Muscles
Lower Back
Travelling Hip Rotation Core Holds muscle groups
Play Button
Hollow Rock Rotations
 sets
 kg
 reps 
 rest
Notes
66a633d6e6046a85bddfe8b4
Bodyweight
Hollow Rock Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Rock body in hollow position; rotate torso. Common Mistakes: Poor coordination, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs,Obliques
Rectus abdominis,Obliques
Secondary Muscles
Lower Back
Hollow Rock Rotations muscle groups
Play Button
Splatter Rotations - Wall Based
 sets
 kg
 reps 
 rest
Notes
66a633d7748608d6d04e6465
Bodyweight
Splatter Rotations - Wall Based
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Rotate and splatter against wall. Common Mistakes: Using too much force, poor control.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Splatter Rotations - Wall Based muscle groups
66a633d1acf7430297e4da39
66a633d1acf7430297e4da39
Side Bear Crawls
Side Bear Crawls
3
3
1
3
m 
0
s
 rest
66a633d68b939a6f0ff9baab
66a633d68b939a6f0ff9baab
Table Tops
Table Tops
3
3
1
3
m 
0
s
 rest
66a633d5de55ad37d6add75a
66a633d5de55ad37d6add75a
Prone Cobra
Prone Cobra
3
3
1
3
m 
0
s
 rest
66a633d5c8739929d0440cd5
66a633d5c8739929d0440cd5
Plank
Plank
3
3
1
3
m 
0
s
 rest
66a633d51c635a70513ee30b
66a633d51c635a70513ee30b
Kneeling Minor Vibration
Kneeling Minor Vibration
3
3
1
3
m 
0
s
 rest
66a633d66fe911dd969b2441
66a633d66fe911dd969b2441
Elevated GP Minor Vibration
Elevated GP Minor Vibration
3
3
1
3
m 
0
s
 rest
66a633d671a7cb236aa7d9af
66a633d671a7cb236aa7d9af
SS Rotation Hold - Single Hand
SS Rotation Hold - Single Hand
3
3
1
3
m 
0
s
 rest
66a633d6e914c7fbfa420673
66a633d6e914c7fbfa420673
SS Rotation Hold - Dual Hand
SS Rotation Hold - Dual Hand
3
3
1
3
m 
0
s
 rest
66a633d605856cc51d722cdf
66a633d605856cc51d722cdf
Travelling Hip Rotation Core Holds
Travelling Hip Rotation Core Holds
3
3
1
3
m 
0
s
 rest
66a633d6e6046a85bddfe8b4
66a633d6e6046a85bddfe8b4
Hollow Rock Rotations
Hollow Rock Rotations
3
3
1
3
m 
0
s
 rest
66a633d7748608d6d04e6465
66a633d7748608d6d04e6465
Splatter Rotations - Wall Based
Splatter Rotations - Wall Based
3
3
1
3
m 
0
s
 rest
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