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 6

Daily Mobility 6
10 mins

Thoracic Spine, Hips & Hamstrings

66d974bc528274968c73261c

Play Button
3-Point Touch
 sets
 kg
 reps 
 rest
Notes
66d66e47b3c37ff6b2bd7e4c
Bodyweight
3-Point Touch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set 3 dumbbells upright with an equal distance apart
  2. Set the single leg in line with the middle dumbbell
  3. With your opposite arm and leg, set them at the top
  4. Hinge at the hips and reach out to touch one dumbbell at a time (from left to right)
  5. Perform in a slow, controlled manner
Where you should 'feel it':
Primary Muscles:
Glutes,Hamstrings
Gluteus Maximus,Hamstrings
Secondary Muscles
3-Point Touch 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
Lower Body Disasociation (External Hip Rotation)
 sets
 kg
 reps 
 rest
Notes
66bc7b826f3661f1db7a8d64
Mobility
Lower Body Disasociation (External Hip Rotation)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start with one hip in an externally rotated position (ankle resting behind the knee of the other leg)
  2. Extend your arms behind in order to support your whole body
  3. Keeping your upper body stable, disasociate your lower body maximally, rotating from side to side
Where you should 'feel it':
Primary Muscles:
Lower Back,Glutes
Erector Spinae,Gluteus Maximus
Secondary Muscles
Lower Body Disasociation (External Hip Rotation) muscle groups
Play Button
Wide Stance Hip Hinges
 sets
 kg
 reps 
 rest
Notes
668dc956cb0a8af7e892bfd6
Mobility
Wide Stance Hip Hinges
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your feet into a wide, yet comfortable position
  2. With your hands behind your ears, find a neutral position for your spine
  3. Hold this neutral spine and flex at your hips maximally
  4. Ensure that your spine doesn't collapse in order to gain movement
  5. You should feel this in your hamstrings, adductors and groin
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Wide Stance Hip Hinges muscle groups
Play Button
Bent Over T-Spine Rotations
 sets
 kg
 reps 
 rest
Notes
66556f5881aead335fbdbf58
Bodyweight
Bent Over T-Spine Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set this exercise up by getting into a wide stance and hinging at the hips to a maximal position
  2. Hold that hinged position and use a club to keep a connected torso
  3. Rotate maximally, alternating between sides each rep
  4. Ensure that as you hinge at the hips, you are maintaining a flat back
Where you should 'feel it':
Primary Muscles:
Hamstrings,Lats
Hamstrings,Latissimus Dorsi
Secondary Muscles
Bent Over T-Spine Rotations muscle groups
66d66e47b3c37ff6b2bd7e4c
66d66e47b3c37ff6b2bd7e4c
3-Point Touch
3-Point Touch
3
3
1
3
m 
0
s
 rest
65dae6ca712c7a05ae8be68d
65dae6ca712c7a05ae8be68d
Cats/Cows
Cats/Cows
3
3
1
3
m 
0
s
 rest
66bc7b826f3661f1db7a8d64
66bc7b826f3661f1db7a8d64
Lower Body Disasociation (External Hip Rotation)
Lower Body Disasociation (External Hip Rotation)
3
3
1
3
m 
0
s
 rest
668dc956cb0a8af7e892bfd6
668dc956cb0a8af7e892bfd6
Wide Stance Hip Hinges
Wide Stance Hip Hinges
3
3
1
3
m 
0
s
 rest
66556f5881aead335fbdbf58
66556f5881aead335fbdbf58
Bent Over T-Spine Rotations
Bent Over T-Spine Rotations
3
3
1
3
m 
0
s
 rest
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