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 Mobility 2

Daily Mobility 2
10 mins

Upper Back & External Hip Rotation

66d4de27b758f3697b43050f

Play Button
Wall Angels
 sets
 kg
 reps 
 rest
Notes
66ca85253e1a87a7be7b42b0
Bodyweight
Wall Angels
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start by setting 4 points of contact to the wall: heels, bum, upper back, head
  2. Set your arms in a 90 degree position with as much of your arms in contact with the wall
  3. Before you start this movement, I want you to draw your belly button toward your spine and maintain this position
  4. Now, extend your arms upward into shoulder flexion (keeping contact on the wall from every limb)
  5. Control back downward to the 90 degree position, squeezing your shoulder blades together
  6. Note: it is difficult to have all points of contact on the wall whilst keeping a flat spine, do not stress if you aren't there when you first do this exercise
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Abs
Wall Angels muscle groups
Play Button
Pigeon To Dorsiflexion
 sets
 kg
 reps 
 rest
Notes
66ca883ca3724d306e5a8f9a
Mobility
Pigeon To Dorsiflexion
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. In this dynamic mobility move, I want you to start in a pigeon pose (externally rotated front hip, extended rear leg)
  2. With support from your hands, drive up and forward with your rear leg
  3. With your rear leg now being your front leg, drive your knee over your toes (keeping your foot in contact with the ground)
  4. Control back into pigeon pose
Where you should 'feel it':
Primary Muscles:
Calves,Glutes
Gastrocnemius,Gluteus Maximus
Secondary Muscles
Pigeon To Dorsiflexion muscle groups
Play Button
Quadruped Abductions
 sets
 kg
 reps 
 rest
Notes
66a71c8621adb906500f3816
Mobility
Quadruped Abductions
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself on all 4's (quadruped)
  2. Ensuring that you keep your shoulders square for the entire movement, disasociate through one hip at a time
  3. Perform maximal hip abduction through one hip, keeping a 90 degree angle in that leg the whole time
  4. As you attempt maximal hip abduction, ensure that you don't arch your back. Keep all the movement through the hip
Where you should 'feel it':
Primary Muscles:
Glutes,Hips
Gluteus Maximus,Hips
Secondary Muscles
Quadruped Abductions muscle groups
Play Button
Hip Drops To Extend
 sets
 kg
 reps 
 rest
Notes
66a71baaea6a4cc4df378954
Mobility
Hip Drops To Extend
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. With both arms off the ground, set your knees in a flexed position (around 90 degrees)
  2. Shift your weight as you drop into one side
  3. After shifting your weight, extend up through your glute
  4. Challenge yourself to gain all movement through the hip extension
Where you should 'feel it':
Primary Muscles:
Glutes,Hips
Gluteus Maximus,Hips
Secondary Muscles
Hip Drops To Extend muscle groups
Play Button
Kick Through T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
669e23fa9dbe50ccd1ebf6bf
Mobility
Kick Through T-Spine Opener
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. From the top of a push-up position, kick through with one leg and extended it once set.
  2. Try and make sure that your leg is in line with your hip joint
  3. With the arm closest to the kicked through leg, perform a t-spine opener in a controlled manner
  4. Repeat for prescribed reps on one side before changing
Where you should 'feel it':
Primary Muscles:
Glutes,Lats
Gluteus Maximus,Latissimus Dorsi
Secondary Muscles
Kick Through T-Spine Opener muscle groups
Play Button
Wall Lat Stretch
 sets
 kg
 reps 
 rest
Notes
6656dfe0534c70dccb3f800a
Mobility
Wall Lat Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself with both hands in contact with the wall. Hinge at your hips
  2. Keeping your hands in the same position, allow your head to drop downward
  3. The weight of your head will aid in stretching out your shoulders and lats
  4. Pro tip: exhale as you sink downward into this stretch, this will help improve range of motion
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Wall Lat Stretch muscle groups
66ca85253e1a87a7be7b42b0
66ca85253e1a87a7be7b42b0
Wall Angels
Wall Angels
3
3
1
3
m 
0
s
 rest
66ca883ca3724d306e5a8f9a
66ca883ca3724d306e5a8f9a
Pigeon To Dorsiflexion
Pigeon To Dorsiflexion
3
3
1
3
m 
0
s
 rest
66a71c8621adb906500f3816
66a71c8621adb906500f3816
Quadruped Abductions
Quadruped Abductions
3
3
1
3
m 
0
s
 rest
66a71baaea6a4cc4df378954
66a71baaea6a4cc4df378954
Hip Drops To Extend
Hip Drops To Extend
3
3
1
3
m 
0
s
 rest
669e23fa9dbe50ccd1ebf6bf
669e23fa9dbe50ccd1ebf6bf
Kick Through T-Spine Opener
Kick Through T-Spine Opener
3
3
1
3
m 
0
s
 rest
6656dfe0534c70dccb3f800a
6656dfe0534c70dccb3f800a
Wall Lat Stretch
Wall Lat Stretch
3
3
1
3
m 
0
s
 rest
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