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 (Wednesday)

Daily Mobility (Wednesday)
10 mins

T-spine & hip rotation

66c2df4bd704aca3414884af

Play Button
Wide Stance T-Spine Opener W/ KB Hold
 sets
 kg
 reps 
 rest
Notes
6656ddcc095ac34ad7af765e
Kettlebell,Mobility
Wide Stance T-Spine Opener W/ KB Hold
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a wide stance and hinge at the hips maximally (keeping your knees straight)
  2. Release one hand off the kettlebell and rotate maximally as the other hand holds the kettlebell in its original position
  3. Alternate between each rep
  4. Attempt to keep your head and lower body completely still as you recruit rotation solely from the thoracic spine
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Hamstrings
Wide Stance T-Spine Opener W/ KB Hold muscle groups
Play Button
Froggy T-Spine Opener (Weighted)
 sets
 kg
 reps 
 rest
Notes
66394a9cc7aa866dc7fd5a45
Dumbbell
Froggy T-Spine Opener (Weighted)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself with feet and knees flared outward
  2. Reach one arm through and rest that shoulder on the ground
  3. With a light dumbbell open up your thoracic and chest in a slow and controlled manner
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Froggy T-Spine Opener (Weighted) 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
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
6656ddcc095ac34ad7af765e
6656ddcc095ac34ad7af765e
Wide Stance T-Spine Opener W/ KB Hold
Wide Stance T-Spine Opener W/ KB Hold
3
3
1
3
m 
0
s
 rest
66394a9cc7aa866dc7fd5a45
66394a9cc7aa866dc7fd5a45
Froggy T-Spine Opener (Weighted)
Froggy T-Spine Opener (Weighted)
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
669e23fa9dbe50ccd1ebf6bf
669e23fa9dbe50ccd1ebf6bf
Kick Through T-Spine Opener
Kick Through T-Spine Opener
3
3
1
3
m 
0
s
 rest
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