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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Daily Fundamentals

Daily Fundamentals
15 mins

Better turn, postural endurance

66df9385d215c0bb2869336e

Play Button
Cats/Cows
 sets
 kg
 reps 
 rest
Notes
65dae6ca712c7a05ae8be68d
Mobility
Cats/Cows
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in quadruped position (all 4's)
  2. Arch your back as much as you possibly can
  3. Round your back as much as you possibly can
  4. Ensure each rep is performed with great control
Where you should 'feel it':
Primary Muscles:
Lower Back
Erector Spinae
Secondary Muscles
Cats/Cows muscle groups
Play Button
Medball Turn & Reach
 sets
 kg
 reps 
 rest
Notes
66de7829cc2833713630071a
Medicine Ball
Medball Turn & Reach
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Hold a light medicine ball on your chest (3kg/5lb)
  2. Set up into golf posture
  3. Turn your torso (keep your lower body and head still)
  4. Reach out with the medicine ball and return back to your chest in a controlled manner
  5. Rotate back to starting position
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Medball Turn & Reach muscle groups
Play Button
Single Leg Wall Hold w/ T-spine Rotation
 sets
 kg
 reps 
 rest
Notes
65ba1b81a7fdfcca22fdd609
Bodyweight
Single Leg Wall Hold w/ T-spine Rotation
Notes:
Key Points:
  • Set yourself on one leg with the other leg driving into the wall at 90 degrees
  • Hinge from the hips and extend your arms outward into a T position
  • Maintaining the same level of hinge, rotate from your T-spine, dissociating your thoracic spine to hips
Common Mistakes:
  • Not driving your rear leg into the wall hard enough to activate your glutes
  • Lacking stability to set your hips and pelvis in order to disasociate
  • Trying to hinge too much where you start flexing your trunk and lower back

Exercise Notes:

Key Points:

  • Set yourself on one leg with the other leg driving into the wall at 90 degrees
  • Hinge from the hips and extend your arms outward into a T position
  • Maintaining the same level of hinge, rotate from your T-spine, dissociating your thoracic spine to hips

Common Mistakes:

  • Not driving your rear leg into the wall hard enough to activate your glutes
  • Lacking stability to set your hips and pelvis in order to disasociate
  • Trying to hinge too much where you start flexing your trunk and lower back
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Quads
Single Leg Wall Hold w/ T-spine Rotation muscle groups
Play Button
Anti-Extension Hip Rotators
 sets
 kg
 reps 
 rest
Notes
66cef633491cf90cf4c44972
Swiss Ball
Anti-Extension Hip Rotators
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set the Swiss ball behind your left butt cheek
  2. Rotate your hips and pelvis in order to clear your lead side
  3. Apply pressure into the ball as you make a turn
  4. Maintain a stable upper body in order to separate your upper and lower body
  5. Note: if you can't keep the upper body still and effectively separate the lower body, use a golf club or support to set the upper body
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Anti-Extension Hip Rotators muscle groups
Play Button
Swiss Ball Back Extension
 sets
 kg
 reps 
 rest
Notes
661778873c2df77c164d3aa8
Swiss Ball
Swiss Ball Back Extension
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your hips in the middle of the ball and anchor your feet at the bottom of the wall
  2. With your hands across your chest, extend upward until your body is in one straight line
  3. Control back down over the ball and relax your lower back, glutes and hamstrings to get ready for the next rep
Where you should 'feel it':
Primary Muscles:
Lower Back
Erector Spinae
Secondary Muscles
Swiss Ball Back Extension muscle groups
65dae6ca712c7a05ae8be68d
65dae6ca712c7a05ae8be68d
Cats/Cows
Cats/Cows
3
3
1
3
m 
0
s
 rest
66de7829cc2833713630071a
66de7829cc2833713630071a
Medball Turn & Reach
Medball Turn & Reach
3
3
1
3
m 
0
s
 rest
65ba1b81a7fdfcca22fdd609
65ba1b81a7fdfcca22fdd609
Single Leg Wall Hold w/ T-spine Rotation
Single Leg Wall Hold w/ T-spine Rotation
3
3
1
3
m 
0
s
 rest
66cef633491cf90cf4c44972
66cef633491cf90cf4c44972
Anti-Extension Hip Rotators
Anti-Extension Hip Rotators
3
3
1
3
m 
0
s
 rest
661778873c2df77c164d3aa8
661778873c2df77c164d3aa8
Swiss Ball Back Extension
Swiss Ball Back Extension
3
3
1
3
m 
0
s
 rest
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