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
[[{"exerciseName":"Pull Up - Band Assist","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66531e692effca83e03e51d0","workoutExerciseItemID":"66531e692effca83e03e51d0","workoutExerciseFullName":"Pull Up - Band Assist"},{"exerciseName":"1DB Single Leg Deadlift","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8.8","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8.8","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8.8","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66531e4acf3f77b86e70c7cf","workoutExerciseItemID":"66531e4acf3f77b86e70c7cf","workoutExerciseFullName":"1DB Single Leg Deadlift"},{"exerciseName":"Plank Side Reach","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12.12","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12.12","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12.12","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66531e677041b64fc00c1b01","workoutExerciseItemID":"66531e677041b64fc00c1b01","workoutExerciseFullName":"Plank Side Reach"}],[{"exerciseName":"Chin Up","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66531e5216b44cfbd841d111","workoutExerciseItemID":"66531e5216b44cfbd841d111","workoutExerciseFullName":"Chin Up"},{"exerciseName":"BB Deadlift","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66531e4f38cc09d755af1154","workoutExerciseItemID":"66531e4f38cc09d755af1154","workoutExerciseFullName":"BB Deadlift"},{"exerciseName":"Paloff Rotation","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12.12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12.12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12.12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12.12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66b60a521721f5a0b38aa057","workoutExerciseItemID":"66b60a521721f5a0b38aa057","workoutExerciseFullName":"Paloff Rotation"}],[{"exerciseName":"2DB Bicep Curl (Supinated)","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66531e4bff16bd70bb2efb76","workoutExerciseItemID":"66531e4bff16bd70bb2efb76","workoutExerciseFullName":"2DB Bicep Curl (Supinated)"},{"exerciseName":"Harop Curl","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66b60d746001b3343bec01a0","workoutExerciseItemID":"66b60d746001b3343bec01a0","workoutExerciseFullName":"Harop Curl"},{"exerciseName":"DB Lat Pullover","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66b61814894dc13f518fefbc","workoutExerciseItemID":"66b61814894dc13f518fefbc","workoutExerciseFullName":"DB Lat Pullover"}]]

Full Body Pull - Tuesday 1-3

Full Body Pull - Tuesday 1-3
60 mins

45-60min Full Body workout focussing on PULL movements. Targeting Lats and Hamstrings

66b5fa1e87b91fdd94b4cb5b

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
1DB Single Leg Deadlift
 sets
 kg
 reps 
 rest
Notes
66531e4acf3f77b86e70c7cf
Dumbbell
1DB Single Leg Deadlift
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Maintain balance, hinge at the hips. Mistakes: Rounding back, losing balance.

Where you should 'feel it':
Primary Muscles:
Hamstrings, Glutes
Hamstrings, Gluteus Maximus
Secondary Muscles
Lower Back, Abs
1DB Single Leg Deadlift muscle groups
Play Button
Plank Side Reach
 sets
 kg
 reps 
 rest
Notes
66531e677041b64fc00c1b01
Bodyweight
Plank Side Reach
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus Abdominis, Obliques
Secondary Muscles
Shoulders
Plank Side Reach muscle groups
Play Button
Chin Up
 sets
 kg
 reps 
 rest
Notes
66531e5216b44cfbd841d111
Bodyweight
Chin Up
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Pull chin over bar, engage lats. Mistakes: Using momentum, not engaging lats fully.

Where you should 'feel it':
Primary Muscles:
Lats, Biceps
Latissimus Dorsi, Biceps Brachii
Secondary Muscles
Forearms, Abs
Chin Up muscle groups
Play Button
BB Deadlift
 sets
 kg
 reps 
 rest
Notes
66531e4f38cc09d755af1154
Barbell
BB Deadlift
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Hinge at hips, keep back straight. Mistakes: Rounding back, using back instead of legs.

Where you should 'feel it':
Primary Muscles:
Hamstrings, Glutes
Hamstrings, Gluteus Maximus
Secondary Muscles
Lower Back, Traps
BB Deadlift muscle groups
Play Button
Paloff Rotation
 sets
 kg
 reps 
 rest
Notes
66b60a521721f5a0b38aa057
Cable,Bands
Paloff Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs,Obliques
Rectus abdominis,Obliques
Secondary Muscles
Hips,Lower Back
Paloff Rotation muscle groups
Play Button
2DB Bicep Curl (Supinated)
 sets
 kg
 reps 
 rest
Notes
66531e4bff16bd70bb2efb76
Dumbbell
2DB Bicep Curl (Supinated)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Supinate wrists, control the movement. Mistakes: Swinging weights, not fully supinating.

Where you should 'feel it':
Primary Muscles:
Biceps
Biceps Brachii
Secondary Muscles
Forearms
2DB Bicep Curl (Supinated) muscle groups
Play Button
Harop Curl
 sets
 kg
 reps 
 rest
Notes
66b60d746001b3343bec01a0
Bodyweight,Machine
Harop Curl
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Hamstrings,Glutes
Hamstrings,Gluteus Maximus
Secondary Muscles
Abs
Harop Curl muscle groups
Play Button
DB Lat Pullover
 sets
 kg
 reps 
 rest
Notes
66b61814894dc13f518fefbc
Dumbbell
DB Lat Pullover
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Triceps,Abs,Lower Back
DB Lat Pullover muscle groups
66531e692effca83e03e51d0
66531e692effca83e03e51d0
Pull Up - Band Assist
Pull Up - Band Assist
3
3
1
3
m 
0
s
 rest
66531e4acf3f77b86e70c7cf
66531e4acf3f77b86e70c7cf
1DB Single Leg Deadlift
1DB Single Leg Deadlift
3
3
1
3
m 
0
s
 rest
66531e677041b64fc00c1b01
66531e677041b64fc00c1b01
Plank Side Reach
Plank Side Reach
3
3
1
3
m 
0
s
 rest
66531e5216b44cfbd841d111
66531e5216b44cfbd841d111
Chin Up
Chin Up
3
3
1
3
m 
0
s
 rest
66531e4f38cc09d755af1154
66531e4f38cc09d755af1154
BB Deadlift
BB Deadlift
3
3
1
3
m 
0
s
 rest
66b60a521721f5a0b38aa057
66b60a521721f5a0b38aa057
Paloff Rotation
Paloff Rotation
3
3
1
3
m 
0
s
 rest
66531e4bff16bd70bb2efb76
66531e4bff16bd70bb2efb76
2DB Bicep Curl (Supinated)
2DB Bicep Curl (Supinated)
3
3
1
3
m 
0
s
 rest
66b60d746001b3343bec01a0
66b60d746001b3343bec01a0
Harop Curl
Harop Curl
3
3
1
3
m 
0
s
 rest
66b61814894dc13f518fefbc
66b61814894dc13f518fefbc
DB Lat Pullover
DB Lat Pullover
3
3
1
3
m 
0
s
 rest
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
utm_campaign