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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Full Body Pull - Friday 1-3

Full Body Pull - Friday 1-3
60 mins

45-60min Full Body workout focussing on PULL movements. Targeting Traps, Rear Delts and Glutes

66b61fa18ce17f28a4e8c365

Play Button
TRX Body Rows
 sets
 kg
 reps 
 rest
Notes
66531e7193192f1aee8f019b
TRX
TRX Body Rows
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Pull body up to handles, engage lats. Mistakes: Not fully retracting, using momentum.

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps, Abs
TRX Body Rows muscle groups
Play Button
Curtsey Lunge
 sets
 kg
 reps 
 rest
Notes
66b62345a108b895cafb3b72
Dumbbell,Bodyweight
Curtsey Lunge
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Glutes,Hips
Curtsey Lunge muscle groups
Play Button
Side Plank Reach Through
 sets
 kg
 reps 
 rest
Notes
66531e6ff306f0babb90aa16
Bodyweight
Side Plank Reach Through
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Hold side plank, reach under torso. Mistakes: Twisting hips, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus Abdominis, Obliques
Secondary Muscles
Shoulders
Side Plank Reach Through muscle groups
Play Button
KB Bent Over Row - Lunge
 sets
 kg
 reps 
 rest
Notes
66531e5ca184a5c37e2dfdab
Kettlebell
KB Bent Over Row - Lunge
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Pull KB towards waist, step back into lunge. Mistakes: Rounding back, not stepping back fully.

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps, Lower Back
KB Bent Over Row - Lunge muscle groups
Play Button
BB Hip Thrust
 sets
 kg
 reps 
 rest
Notes
66531e4f79f240fec4b9368b
Barbell
BB Hip Thrust
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Press through heels, lift hips. Mistakes: Overarching back, not engaging glutes.

Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Hamstrings
BB Hip Thrust muscle groups
Play Button
KB Sit Up Press
 sets
 kg
 reps 
 rest
Notes
66531e611d5787bc8ff42fae
Kettlebell
KB Sit Up Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Engage core, press KB upwards. Mistakes: Arching back, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus Abdominis
Secondary Muscles
Shoulders
KB Sit Up Press muscle groups
Play Button
Pull Up - Band Assist
 sets
 kg
 reps 
 rest
Notes
66531e692effca83e03e51d0
Bodyweight
Pull Up - Band Assist
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Use bands for assistance, pull chin over bar. Mistakes: Relying too much on bands, not using full range of motion.

Where you should 'feel it':
Primary Muscles:
Lats, Biceps
Latissimus Dorsi, Biceps Brachii
Secondary Muscles
Forearms, Abs
Pull Up - Band Assist muscle groups
Play Button
Bulgarian Split Squat
 sets
 kg
 reps 
 rest
Notes
66531e549eb4abe8dc22cfc2
Bodyweight
Bulgarian Split Squat
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower into lunge position, keep torso upright. Mistakes: Leaning forward, letting knee extend past toes.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
Bulgarian Split Squat muscle groups
Play Button
Hollow Hold
 sets
 kg
 reps 
 rest
Notes
66531e5a4a17c520e1e2c947
Bodyweight
Hollow Hold
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Engage core, keep lower back pressed to the floor. Mistakes: Arching back, not fully engaging core.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus Abdominis
Secondary Muscles
Lower Back
Hollow Hold muscle groups
66531e7193192f1aee8f019b
66531e7193192f1aee8f019b
TRX Body Rows
TRX Body Rows
3
3
1
3
m 
0
s
 rest
66b62345a108b895cafb3b72
66b62345a108b895cafb3b72
Curtsey Lunge
Curtsey Lunge
3
3
1
3
m 
0
s
 rest
66531e6ff306f0babb90aa16
66531e6ff306f0babb90aa16
Side Plank Reach Through
Side Plank Reach Through
3
3
1
3
m 
0
s
 rest
66531e5ca184a5c37e2dfdab
66531e5ca184a5c37e2dfdab
KB Bent Over Row - Lunge
KB Bent Over Row - Lunge
3
3
1
3
m 
0
s
 rest
66531e4f79f240fec4b9368b
66531e4f79f240fec4b9368b
BB Hip Thrust
BB Hip Thrust
3
3
1
3
m 
0
s
 rest
66531e611d5787bc8ff42fae
66531e611d5787bc8ff42fae
KB Sit Up Press
KB Sit Up Press
3
3
1
3
m 
0
s
 rest
66531e692effca83e03e51d0
66531e692effca83e03e51d0
Pull Up - Band Assist
Pull Up - Band Assist
3
3
1
3
m 
0
s
 rest
66531e549eb4abe8dc22cfc2
66531e549eb4abe8dc22cfc2
Bulgarian Split Squat
Bulgarian Split Squat
3
3
1
3
m 
0
s
 rest
66531e5a4a17c520e1e2c947
66531e5a4a17c520e1e2c947
Hollow Hold
Hollow Hold
3
3
1
3
m 
0
s
 rest
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