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 Workout Rest of the program Back

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Empty

Empty

673c5a0e3d7f34b57b18afc4

Double Cable Push (Split Stance)

66d783f5aee2695b53f3665d

Double Cable Push (Split Stance)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set both cable to shoulder height
Keeping elbows tucked, take a step out so you have resistance from the cables
Set yourself in a split stance (lunge-like position)
Perform a press to full extension and control the movement back to starting position
Complete for allocated rep count and then change the leg that is out the front

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Double Cable Push (Split Stance) muscle groups

Scorpion Stretch

66531f045242a388a5947b88

Scorpion Stretch

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Stretch lower back and hip flexors, hold position. Mistakes: Not holding stretch long enough, improper form.

Where you should 'feel it':

Primary Muscles:

Obliques,Chest,Shoulders

Pectoralis Major,Deltoids

Secondary Muscles

Lower Back,Obliques

Scorpion Stretch muscle groups

Double Cable Push (Split Stance)

66d783f5aee2695b53f3665d

Double Cable Push (Split Stance)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set both cable to shoulder height
Keeping elbows tucked, take a step out so you have resistance from the cables
Set yourself in a split stance (lunge-like position)
Perform a press to full extension and control the movement back to starting position
Complete for allocated rep count and then change the leg that is out the front

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Double Cable Push (Split Stance) muscle groups

Push Up - Hand Release

66531e6b937c0e1e7817069e

Push Up - Hand Release

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Lower chest to ground, release hands at bottom. Mistakes: Not maintaining a straight body, not lowering chest fully.

Where you should 'feel it':

Primary Muscles:

Chest, Triceps

Pectoralis Major, Triceps Brachii

Secondary Muscles

Shoulders, Abs

Push Up - Hand Release muscle groups

Push Up - Cobra

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Push Up - Cobra

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Lower chest to ground, arch back on upward phase. Mistakes: Not engaging core, arching back too much.

Where you should 'feel it':

Primary Muscles:

Chest, Triceps

Pectoralis Major, Triceps Brachii

Secondary Muscles

Shoulders, Abs

Push Up - Cobra muscle groups

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