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

Full Body Blast

Full Body Blast - Anytime Fitness - Haymarket

60 mins

Hit everything hard

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Dumbbell Hammer Curl

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Dumbbell Hammer Curl

Notes:

Key Points:

Stand straight holding the dumbbells by your sides.
Bend your elbows until the weight is up to shoulder height.
Slowly lower back to just before full extension and repeat.

Common Mistakes:

Using momentum from the body.
Fully locking out elbows.
Dropping the weights on the way down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Biceps

Biceps brachii

Secondary Muscles

Dumbbell Hammer Curl - Dumbbell - Standing muscle groups

Standing Calf Raise

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Standing Calf Raise

Notes:

Key Points:

Have the balls of your feet placed on the platform and heels hanging off it.
Drive your heels upward to lift the weight.
Steadily lower the heels down until your calves are fully stretched and repeat.

Common Mistakes:

Using momentum to drive the weight up and down.
Feet being too wide or narrow, keep it should width.
Upper body swaying with the movement, keep it still.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Calves

Gastrocnemius

Secondary Muscles

Standing Calf Raise - Pin loaded - Safeties muscle groups

Hack Squat (45 Degree)

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Hack Squat (45 Degree)

Notes:

Key Points:

Position your feet at roughly shoulder width apart.
Press upwards through the heels and disengage the safeties.
Slowly bend your knees to 90 degrees then push back up.

Common Mistakes:

Back and hips lose contact with the back padding.
Knees caving inwards.
Fully locking the legs out.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Abs, Hamstrings, Inner Thigh

Hack Squat - Plate loaded - 45 degree no shoulder padding muscle groups

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T-Bar Row

Notes:

Key Points:

Place feet shoulder width apart.
At wider than shoulder width grab the handles and lift it to the center.
Pull up until the handles are at your chest then slowly lower until your arms are almost full extended.

Common Mistakes:

Leaning back to help pull the weight up.
Elbows pointing out too far outwards towards the shoulders.
Wrists losing alignment with forearms.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Traps, Lats

Trapezius, Latissimus Dorsi

Secondary Muscles

Biceps

T-Bar Row - Plate loaded muscle groups

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