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
[[{"exerciseName":"Squat To Shoulder Extension","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6656e04dac8989d61368f684","workoutExerciseItemID":"6656e04dac8989d61368f684","workoutExerciseFullName":"Squat To Shoulder Extension"}],[{"exerciseName":"Quadruped DB T-Spine Opener","exerciseNotes":"Use any small weight you can find","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65daebcb713056fd1c197239","workoutExerciseItemID":"65daebcb713056fd1c197239","workoutExerciseFullName":"Quadruped DB T-Spine Opener"},{"exerciseName":"DB Weighted Open Books","exerciseNotes":"Use any small weight you can find","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65dae7a9a6702cd844752d30","workoutExerciseItemID":"65dae7a9a6702cd844752d30","workoutExerciseFullName":"DB Weighted Open Books"}],[{"exerciseName":"Y W T Postural Endurance","exerciseNotes":"15 reps - max","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65d677ad1fd8dce3dbc03f59","workoutExerciseItemID":"65d677ad1fd8dce3dbc03f59","workoutExerciseFullName":"Y W T Postural Endurance"}]]

Daily Mobility 3

Daily Mobility 3
10 mins

Shoulders & Upper Back

66b2aa3f86962752580a6cec

Play Button
Squat To Shoulder Extension
 sets
 kg
 reps 
 rest
Notes
6656e04dac8989d61368f684
Mobility
Squat To Shoulder Extension
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start this mobility move by extending your shoulders to place onto the wall
  2. Try and keep your palms in contact with the wall throughout the duration of this movement
  3. SLOWLY perform a controlled squat to further stretch your shoulders into extension
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Squat To Shoulder Extension muscle groups
Play Button
Quadruped DB T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
65daebcb713056fd1c197239
Mobility
Quadruped DB T-Spine Opener
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself on all 4's with neutral posture
  2. Using the dumbbell on one side, slowly pick it up and get to your maximal thoracic rotation
  3. As you perform these reps, try and keep your lower half dead still and your head facing down to maximise dissasociation
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Quadruped DB T-Spine Opener muscle groups
Play Button
DB Weighted Open Books
 sets
 kg
 reps 
 rest
Notes
65dae7a9a6702cd844752d30
Mobility
DB Weighted Open Books
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your hips/pelvis in a locked position (on the block) in order to effectively dissasociate upper/lower
  2. Start with the dumbbell in the same hand as the leg that's locked into position
  3. Press upward and elevate that same shoulder off of the ground
  4. In a controlled manner, return to the floor to starting position, ensure that your pelvis is still resisting rotation
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
DB Weighted Open Books muscle groups
Play Button
Y W T Postural Endurance
 sets
 kg
 reps 
 rest
Notes
65d677ad1fd8dce3dbc03f59
Bodyweight
Y W T Postural Endurance
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Keeping your head off the ground, retract your shoulder blades to start in a W position
  2. Extend your arms out to create a T, ensure you're trying to retract your shoulder blade backs much as possible
  3. Return to a W with maximal external rotation
  4. Extend out to a Y, keeping your wrists as high as possible
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Lower Back
Y W T Postural Endurance muscle groups
6656e04dac8989d61368f684
6656e04dac8989d61368f684
Squat To Shoulder Extension
Squat To Shoulder Extension
3
3
1
3
m 
0
s
 rest
65daebcb713056fd1c197239
65daebcb713056fd1c197239
Quadruped DB T-Spine Opener
Quadruped DB T-Spine Opener
3
3
1
3
m 
0
s
 rest
65dae7a9a6702cd844752d30
65dae7a9a6702cd844752d30
DB Weighted Open Books
DB Weighted Open Books
3
3
1
3
m 
0
s
 rest
65d677ad1fd8dce3dbc03f59
65d677ad1fd8dce3dbc03f59
Y W T Postural Endurance
Y W T Postural Endurance
3
3
1
3
m 
0
s
 rest
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