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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Flexions"},{"exerciseName":"Single Leg Froggy & T-spine Rotation","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"05","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65a76ba0cf9b6bbe7953dfd7","workoutExerciseItemID":"65a76ba0cf9b6bbe7953dfd7","workoutExerciseFullName":"Single Leg Froggy & T-spine Rotation"}]},[{"exerciseName":"Romanian Deadlift (RDL)","exerciseNotes":"SLOW & CONTROLLED TEMPO","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":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"63a03faa45361c49143a1b35","workoutExerciseItemID":"63a03faa45361c49143a1b35","workoutExerciseFullName":"Romanian Deadlift (RDL)"}],{"Super Set":[{"exerciseName":"3-Point Touch","exerciseNotes":"RESIST PELVIC ROTATION","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"3e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"3e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"3e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66d66e47b3c37ff6b2bd7e4c","workoutExerciseItemID":"66d66e47b3c37ff6b2bd7e4c","workoutExerciseFullName":"3-Point Touch"},{"exerciseName":"Half Kneeling Cable Pulldown (SA)","exerciseNotes":"SLOW TEMPO","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66ca596721d39a8b68456f98","workoutExerciseItemID":"66ca596721d39a8b68456f98","workoutExerciseFullName":"Half Kneeling Cable Pulldown (SA)"}]},{"Super Set":[{"exerciseName":"3 point row","exerciseNotes":"FLAT BACK","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65386f9ea9eac142635bb117","workoutExerciseItemID":"65386f9ea9eac142635bb117","workoutExerciseFullName":"3 point row"},{"exerciseName":"Medball Turn & Reach","exerciseNotes":"HEAD STILL, TURN THROUGH CHEST","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66de7829cc2833713630071a","workoutExerciseItemID":"66de7829cc2833713630071a","workoutExerciseFullName":"Medball Turn & Reach"}]},{"Super Set":[{"exerciseName":"Cable Glute Kickback","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"64071a2a48ecc942c5636975","workoutExerciseItemID":"64071a2a48ecc942c5636975","workoutExerciseFullName":"Cable Glute Kickback"},{"exerciseName":"Y W T Postural Endurance","exerciseNotes":"FEEL THE SQUEEZE OF POSTURE MUSCLES","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65d677ad1fd8dce3dbc03f59","workoutExerciseItemID":"65d677ad1fd8dce3dbc03f59","workoutExerciseFullName":"Y W T Postural Endurance"}]}]

Full Body Pull 1 (Block A)

Full Body Pull 1 (Block A)
1 hour

Upper & Lower Pulling Movements

66e0ba02ae3d89f020c439ff

Play Button
Cats/Cows
 sets
 kg
 reps 
 rest
Notes
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Mobility
Cats/Cows
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in quadruped position (all 4's)
  2. Arch your back as much as you possibly can
  3. Round your back as much as you possibly can
  4. Ensure each rep is performed with great control
Where you should 'feel it':
Primary Muscles:
Lower Back
Erector Spinae
Secondary Muscles
Cats/Cows muscle groups
Play Button
Wide Stance Hip Hinges
 sets
 kg
 reps 
 rest
Notes
668dc956cb0a8af7e892bfd6
Mobility
Wide Stance Hip Hinges
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your feet into a wide, yet comfortable position
  2. With your hands behind your ears, find a neutral position for your spine
  3. Hold this neutral spine and flex at your hips maximally
  4. Ensure that your spine doesn't collapse in order to gain movement
  5. You should feel this in your hamstrings, adductors and groin
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Wide Stance Hip Hinges muscle groups
Play Button
Neck Side Flexions
 sets
 kg
 reps 
 rest
Notes
665960613744b4d86f8dae68
Mobility
Neck Side Flexions
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start in a standing position
  2. Use your hand to gently pull your neck toward that side
  3. Alternate between sides for each rep
  4. Ensure you don't perform any jarring movements, this must be performed SLOWLY
Where you should 'feel it':
Primary Muscles:
Traps
Trapezius
Secondary Muscles
Neck Side Flexions muscle groups
Play Button
Single Leg Froggy & T-spine Rotation
 sets
 kg
 reps 
 rest
Notes
65a76ba0cf9b6bbe7953dfd7
Bodyweight
Single Leg Froggy & T-spine Rotation
Notes:
Key Points:
  • Set knee and feet of bent leg flared outward
  • Extend the other leg to a straight position where the adductors and hamstring are engaged
  • Thread the needle and open up your spine as much as possible with great shoulder turn
Common Mistakes:
  • Foot not flared outward with bent knee
  • No pressure backward to engage adductors and hamstring
  • Performing the t-spine rotation too quickly

Exercise Notes:

Key Points:

  • Set knee and feet of bent leg flared outward
  • Extend the other leg to a straight position where the adductors and hamstring are engaged
  • Thread the needle and open up your spine as much as possible with great shoulder turn

Common Mistakes:

  • Foot not flared outward with bent knee
  • No pressure backward to engage adductors and hamstring
  • Performing the t-spine rotation too quickly
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lats
Single Leg Froggy & T-spine Rotation muscle groups
Play Button
Romanian Deadlift (RDL)
 sets
 kg
 reps 
 rest
Notes
63a03faa45361c49143a1b35
Dumbbell
Romanian Deadlift (RDL)
Notes:
Key Points:
  • Stand straight with a slight bend in the knees.
  • Hinge forwards, where the weights go down to your mid shins.
  • Hinge back upwards to the start position.
Common Mistakes:
  • Arching the back.
  • Bending the knees too far forward.
  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lower Back, Glutes, Hamstrings
Erector Spinae, Gluteus Maximus, Hamstrings
Secondary Muscles
Inner Thigh
Romanian Deadlift (RDL) - Dumbbell - Straight Leg muscle groups
Play Button
3-Point Touch
 sets
 kg
 reps 
 rest
Notes
66d66e47b3c37ff6b2bd7e4c
Bodyweight
3-Point Touch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set 3 dumbbells upright with an equal distance apart
  2. Set the single leg in line with the middle dumbbell
  3. With your opposite arm and leg, set them at the top
  4. Hinge at the hips and reach out to touch one dumbbell at a time (from left to right)
  5. Perform in a slow, controlled manner
Where you should 'feel it':
Primary Muscles:
Glutes,Hamstrings
Gluteus Maximus,Hamstrings
Secondary Muscles
3-Point Touch muscle groups
Play Button
Half Kneeling Cable Pulldown (SA)
 sets
 kg
 reps 
 rest
Notes
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Cable
Half Kneeling Cable Pulldown (SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set the cable machine to the highest attachment point with a handle
  2. Start in a half kneeling position, holding the cable with the opposite hand to your front leg
  3. At full extension of the arm, I want your palm to be facing downward
  4. As you pull the cable toward your chest, turn your palm to face inward
  5. Allow free flowing movement in your upper body throughout the movement 
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Half Kneeling Cable Pulldown (SA) muscle groups
Play Button
3 point row
 sets
 kg
 reps 
 rest
Notes
65386f9ea9eac142635bb117
KettleBell
3 point row
Notes:
Key Points:
  • Place hand on the bench and grip the kettlebell with the other hand.
  • With your back straight, pull your elbow back keeping the elbow tucked in.
  • Slowly lower back to the start position and repeat.
Common Mistakes:
  • Bending the back.
  • Using excessive momentum.
  • Elbow being too far out from body.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps
3 point row - KettleBell muscle groups
Play Button
Medball Turn & Reach
 sets
 kg
 reps 
 rest
Notes
66de7829cc2833713630071a
Medicine Ball
Medball Turn & Reach
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Hold a light medicine ball on your chest (3kg/5lb)
  2. Set up into golf posture
  3. Turn your torso (keep your lower body and head still)
  4. Reach out with the medicine ball and return back to your chest in a controlled manner
  5. Rotate back to starting position
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Medball Turn & Reach muscle groups
Play Button
Cable Glute Kickback
 sets
 kg
 reps 
 rest
Notes
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Cable
Cable Glute Kickback
Notes:
Key Points:
  • Hinge forward and hold for support.
  • Kick back and up in an arc until heel is at hip height.
  • Lower back down same path and repeat.
Common Mistakes:
  • Swinging body for momentum.
  • Kicking straight back.
  • Twisting torso throughout.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Hamstrings
Cable Glute Kickback - Cable - Ankle Straps muscle groups
Play Button
Y W T Postural Endurance
 sets
 kg
 reps 
 rest
Notes
65d677ad1fd8dce3dbc03f59
Bodyweight
Y W T Postural Endurance
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Keeping your head off the ground, retract your shoulder blades to start in a W position
  2. Extend your arms out to create a T, ensure you're trying to retract your shoulder blade backs much as possible
  3. Return to a W with maximal external rotation
  4. Extend out to a Y, keeping your wrists as high as possible
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Lower Back
Y W T Postural Endurance muscle groups
65dae6ca712c7a05ae8be68d
65dae6ca712c7a05ae8be68d
Cats/Cows
Cats/Cows
3
3
1
3
m 
0
s
 rest
668dc956cb0a8af7e892bfd6
668dc956cb0a8af7e892bfd6
Wide Stance Hip Hinges
Wide Stance Hip Hinges
3
3
1
3
m 
0
s
 rest
665960613744b4d86f8dae68
665960613744b4d86f8dae68
Neck Side Flexions
Neck Side Flexions
3
3
1
3
m 
0
s
 rest
65a76ba0cf9b6bbe7953dfd7
65a76ba0cf9b6bbe7953dfd7
Single Leg Froggy & T-spine Rotation
Single Leg Froggy & T-spine Rotation
3
3
1
3
m 
0
s
 rest
63a03faa45361c49143a1b35
63a03faa45361c49143a1b35
Romanian Deadlift (RDL)
Romanian Deadlift (RDL) - Dumbbell - Straight Leg
3
3
1
3
m 
0
s
 rest
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66d66e47b3c37ff6b2bd7e4c
3-Point Touch
3-Point Touch
3
3
1
3
m 
0
s
 rest
66ca596721d39a8b68456f98
66ca596721d39a8b68456f98
Half Kneeling Cable Pulldown (SA)
Half Kneeling Cable Pulldown (SA)
3
3
1
3
m 
0
s
 rest
65386f9ea9eac142635bb117
65386f9ea9eac142635bb117
3 point row
3 point row - KettleBell
3
3
1
3
m 
0
s
 rest
66de7829cc2833713630071a
66de7829cc2833713630071a
Medball Turn & Reach
Medball Turn & Reach
3
3
1
3
m 
0
s
 rest
64071a2a48ecc942c5636975
64071a2a48ecc942c5636975
Cable Glute Kickback
Cable Glute Kickback - Cable - Ankle Straps
3
3
1
3
m 
0
s
 rest
65d677ad1fd8dce3dbc03f59
65d677ad1fd8dce3dbc03f59
Y W T Postural Endurance
Y W T Postural Endurance
3
3
1
3
m 
0
s
 rest
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