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 4

Daily Mobility 4
10 mins

Spine & shoulders

66dd7e07560d75edb6b97775

Play Button
Downward Dog To Cobra
 sets
 kg
 reps 
 rest
Notes
65d66d5a5d656da497d9dcc7
Bodyweight
Downward Dog To Cobra
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a downward dog position, legs extended at the knee and try and keep your heels on the floor
  2. In a controlled manner, transition into a cobra stretch, lengthening at your trunk, stretching your abs and lower back
  3. Extend at the neck as you do this, in order to open up 
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lower Back
Downward Dog To Cobra muscle groups
Play Button
Quadruped To Downward Dog
 sets
 kg
 reps 
 rest
Notes
66bc7c1cb9c1aceeaf86f365
Mobility
Quadruped To Downward Dog
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start on all 4's with your knee's hovering off the ground
  2. Shift your weight backward as you extend through your knees
  3. As your knees extend, elevate your hips in order to form a downward dog
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Calves
Quadruped To Downward Dog 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
Play Button
DB Lateral Lunge T-Spine Opener To Press
 sets
 kg
 reps 
 rest
Notes
661771a851dff69a0ce9bc93
Dumbbell
DB Lateral Lunge T-Spine Opener To Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. From a single leg standing position, control the deceleration into a lateral lunge position
  2. When you get in the lateral lunge position, make sure that your knees and toes are facing directly forward
  3. From this set position, keep the dumbbell still and rotate maximally with your other side
  4. Accelerate up from this set position to a stable single leg hold
  5. Once set, execute a single arm press
Where you should 'feel it':
Primary Muscles:
Quads,Glutes,Shoulders
Quadriceps,Gluteus Maximus,Deltoids
Secondary Muscles
DB Lateral Lunge T-Spine Opener To Press muscle groups
Play Button
Neck Side Flexions
 sets
 kg
 reps 
 rest
Notes
665960613744b4d86f8dae68
Mobility
Neck Side Flexions
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start in a standing position
  2. Use your hand to gently pull your neck toward that side
  3. Alternate between sides for each rep
  4. Ensure you don't perform any jarring movements, this must be performed SLOWLY
Where you should 'feel it':
Primary Muscles:
Traps
Trapezius
Secondary Muscles
Neck Side Flexions muscle groups
65d66d5a5d656da497d9dcc7
65d66d5a5d656da497d9dcc7
Downward Dog To Cobra
Downward Dog To Cobra
3
3
1
3
m 
0
s
 rest
66bc7c1cb9c1aceeaf86f365
66bc7c1cb9c1aceeaf86f365
Quadruped To Downward Dog
Quadruped To Downward Dog
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
661771a851dff69a0ce9bc93
661771a851dff69a0ce9bc93
DB Lateral Lunge T-Spine Opener To Press
DB Lateral Lunge T-Spine Opener To Press
3
3
1
3
m 
0
s
 rest
665960613744b4d86f8dae68
665960613744b4d86f8dae68
Neck Side Flexions
Neck Side Flexions
3
3
1
3
m 
0
s
 rest
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