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

Lower back bulletproofing

66b14e7d6e6757e514fe60ef

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
90/90 Support Internal To External Hip Rotation
 sets
 kg
 reps 
 rest
Notes
65dae60e03439c66bfb4e2b8
Mobility
90/90 Support Internal To External Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a 90/90 position and lean backward to take your bodyweight
  2. Keep your lateral leg still and in contact with the floor
  3. Raise your medial knee as high as possible whilst keeping the heel in contact with the floor
  4. Ensure you're pushing your maximal range of motion at all times
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
90/90 Support Internal To External Hip Rotation muscle groups
Play Button
Side Plank with Hip Abduction
 sets
 kg
 reps 
 rest
Notes
6538ee5676e73f5f7f60534a
Bodyweight
Side Plank with Hip Abduction
Notes:
Key Points:
  • On your side position your elbow under your shoulder.
  • Straighten your body and hold, then bring your leg outwards.
  • Bring leg back to start position and repeat for desired time.
Common Mistakes:
  • Positioning elbow too far up.
  • Hips caving down.
  • Kicking leg out.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs, Outer Hip, Obliques
Rectus abdominis, Abductors, Obliques
Secondary Muscles
Shoulders
Side Plank with Hip Abduction - Bodyweight muscle groups
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
Bird Dogs
 sets
 kg
 reps 
 rest
Notes
65f921b81a02d0ed505132ba
Bodyweight
Bird Dogs
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in quadruped position
  2. Extend out opposite arm and leg to maximal extension, maintain spinal alignment for each rep
  3. Slowly return back to a slightly flexed spine
  4. Only perform at a tempo where you can maintain stability
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Lower Back
Bird Dogs muscle groups
66a71baaea6a4cc4df378954
66a71baaea6a4cc4df378954
Hip Drops To Extend
Hip Drops To Extend
3
3
1
3
m 
0
s
 rest
65dae60e03439c66bfb4e2b8
65dae60e03439c66bfb4e2b8
90/90 Support Internal To External Hip Rotation
90/90 Support Internal To External Hip Rotation
3
3
1
3
m 
0
s
 rest
6538ee5676e73f5f7f60534a
6538ee5676e73f5f7f60534a
Side Plank with Hip Abduction
Side Plank with Hip Abduction - Bodyweight
3
3
1
3
m 
0
s
 rest
65dae6ca712c7a05ae8be68d
65dae6ca712c7a05ae8be68d
Cats/Cows
Cats/Cows
3
3
1
3
m 
0
s
 rest
65f921b81a02d0ed505132ba
65f921b81a02d0ed505132ba
Bird Dogs
Bird Dogs
3
3
1
3
m 
0
s
 rest
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