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 1

Full Body Pull 1
1 hour

Focus on hinging and postural development

66cef9db2ef33a685f74aa32

Play Button
Trapbar Deadlift
 sets
 kg
 reps 
 rest
Notes
65ba2054d84070efff118844
Barbell
Trapbar Deadlift
Notes:
Key Points:
  • Set your glutes at a low position, shoulders retracted and core braced
  • Spread the floor apart with your feet and push through the floor
  • Extend from the ankle, knee and hip and execute the movement to the top position
Common Mistakes:
  • Anterior tilt of the pelvis (weak/inhibition of glutes and core)
  • Set position has too much hinge from the hips and not enough knee bend
  • Shoulders collapse and round as soon as you're trying to lift the bar

Exercise Notes:

Key Points:

  • Set your glutes at a low position, shoulders retracted and core braced
  • Spread the floor apart with your feet and push through the floor
  • Extend from the ankle, knee and hip and execute the movement to the top position

Common Mistakes:

  • Anterior tilt of the pelvis (weak/inhibition of glutes and core)
  • Set position has too much hinge from the hips and not enough knee bend
  • Shoulders collapse and round as soon as you're trying to lift the bar
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Quads
Trapbar Deadlift muscle groups
Play Button
Staggered Bentover Row (Landmine SA)
 sets
 kg
 reps 
 rest
Notes
66ca93dd3caccbd6618d98b5
Barbell
Staggered Bentover Row (Landmine SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set a barbell into a landmine attachment with your body in a side-on position
  2. Set your outside leg forward (in line with the landmine), and hold the landmine with your opposite hand
  3. Hinging at the hips (around 45 degrees), perform a rotational row
  4. Rotate through your torso with a stable lower body
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Abs,Forearms
Staggered Bentover Row (Landmine SA) muscle groups
Play Button
Bird Dog Row
 sets
 kg
 reps 
 rest
Notes
669593628d4293971edc3de4
Kettlebell
Bird Dog Row
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up on a bench with your opposite arm and leg in contact with the bench. Maintain a flat spine and extend one leg behind you, squeezing your glutes
  2. With the opposite arm to the extended leg, perform a row with the kettlebell, drawing your shoulder blade back and together
  3. Ensure that your spine angle remains unchanged and you resist rotation as you perform the row
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Glutes,Abs
Bird Dog Row muscle groups
Play Button
Landmine RDL To Snatch (SL)
 sets
 kg
 reps 
 rest
Notes
66ca6d7e7393b9550f3ce8d9
Barbell
Landmine RDL To Snatch (SL)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up side on to the barbell and landmine attachment
  2. Stabilise your body on your outside leg, holding onto the barbell with the hand closest to the barbell
  3. Extend your leg backward in a slow and controlled manner, allow for a full hinge at your hips
  4. Perform an explosive knee drive upward, and with this momentum, perform a snatch into full shoulder flexion
  5. Control back downward and repeat for instructed repetitions
  6. Ensure that you maintain a neutral spine angle throughout this movement, bracing your core the entire time!
Where you should 'feel it':
Primary Muscles:
Shoulders,Hamstrings
Deltoids,Hamstrings
Secondary Muscles
Abs
Landmine RDL To Snatch (SL) muscle groups
Play Button
Leaning Cable Pulldown (SA)
 sets
 kg
 reps 
 rest
Notes
66ca956203ee048cc887fddc
Cable
Leaning Cable Pulldown (SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set the cable at the top attachment
  2. Take a seat side-on to the cable machine
  3. Find a balanced position by placing your inside arm in contact with the ground
  4. With your lower body: fully flex your outside leg, and extend your inside leg over the top
  5. Choose a comfortable weight, extend up and around so you can feel a stretch through your lat muscles
  6. Simultaneously perform a row & side flexion in order to pull the weight downward to its starting position
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Forearms
Leaning Cable Pulldown (SA) muscle groups
Play Button
Plank Row (SA)
 sets
 kg
 reps 
 rest
Notes
66971184c4fb4ccbcbb2e2ca
Dumbbell
Plank Row (SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself at the top of a push-up position. Set your stable arm to be in an elevated position (on top of a couple plates)
  2. Holding the dumbbell in your other hand, perform a controlled row, keep the row linear with a tucked elbow and retracted shoulder blades
  3. Note: the wider your feet are, the easier the movement will be
Where you should 'feel it':
Primary Muscles:
Abs,Lats
Rectus abdominis,Latissimus Dorsi
Secondary Muscles
Biceps
Plank Row (SA) muscle groups
65ba2054d84070efff118844
65ba2054d84070efff118844
Trapbar Deadlift
Trapbar Deadlift
3
3
1
3
m 
0
s
 rest
66ca93dd3caccbd6618d98b5
66ca93dd3caccbd6618d98b5
Staggered Bentover Row (Landmine SA)
Staggered Bentover Row (Landmine SA)
3
3
1
3
m 
0
s
 rest
669593628d4293971edc3de4
669593628d4293971edc3de4
Bird Dog Row
Bird Dog Row
3
3
1
3
m 
0
s
 rest
66ca6d7e7393b9550f3ce8d9
66ca6d7e7393b9550f3ce8d9
Landmine RDL To Snatch (SL)
Landmine RDL To Snatch (SL)
3
3
1
3
m 
0
s
 rest
66ca956203ee048cc887fddc
66ca956203ee048cc887fddc
Leaning Cable Pulldown (SA)
Leaning Cable Pulldown (SA)
3
3
1
3
m 
0
s
 rest
66971184c4fb4ccbcbb2e2ca
66971184c4fb4ccbcbb2e2ca
Plank Row (SA)
Plank Row (SA)
3
3
1
3
m 
0
s
 rest
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