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
[{"Warm Up":[{"exerciseName":"Cats/Cows","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"05","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65dae6ca712c7a05ae8be68d","workoutExerciseItemID":"65dae6ca712c7a05ae8be68d","workoutExerciseFullName":"Cats/Cows"},{"exerciseName":"Wide Stance Hip Hinges","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"05","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"668dc956cb0a8af7e892bfd6","workoutExerciseItemID":"668dc956cb0a8af7e892bfd6","workoutExerciseFullName":"Wide Stance Hip Hinges"},{"exerciseName":"Neck Side Flexions","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"05","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"665960613744b4d86f8dae68","workoutExerciseItemID":"665960613744b4d86f8dae68","workoutExerciseFullName":"Neck Side 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"}]},{"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":"Medball Turn & Reach","exerciseNotes":"Can perform without a ball","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"}]},{"Circuit":[{"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"},{"exerciseName":"Anti Sway Rotations","exerciseNotes":"Use wall as ball replacement to guide","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":"66d66fa758fdefb06e81b92c","workoutExerciseItemID":"66d66fa758fdefb06e81b92c","workoutExerciseFullName":"Anti Sway Rotations"},{"exerciseName":"Kick Through T-Spine Opener","exerciseNotes":"","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":"669e23fa9dbe50ccd1ebf6bf","workoutExerciseItemID":"669e23fa9dbe50ccd1ebf6bf","workoutExerciseFullName":"Kick Through T-Spine Opener"}]}]

Full Body Pull 1A (BW)

Full Body Pull 1A (BW)
50 mins

Upper & Lower Pulling Movements

66fa514a673d6538803bf00d

Play Button
Cats/Cows
 sets
 kg
 reps 
 rest
Notes
65dae6ca712c7a05ae8be68d
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
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
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
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
Play Button
Anti Sway Rotations
 sets
 kg
 reps 
 rest
Notes
66d66fa758fdefb06e81b92c
Swiss Ball
Anti Sway Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself into golf posture with the Swiss ball in contact with your left butt cheek
  2. With your hands across your chest, rotate into your trail side, with great emphasis on the rotation of your hips/pelvis
  3. Ensure that you have some pressure into the ball and maintain this throughout the entire movement
Where you should 'feel it':
Primary Muscles:
Lats,Hips,Glutes
Latissimus Dorsi,Hips,Gluteus Maximus
Secondary Muscles
Anti Sway Rotations muscle groups
Play Button
Kick Through T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
669e23fa9dbe50ccd1ebf6bf
Mobility
Kick Through T-Spine Opener
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. From the top of a push-up position, kick through with one leg and extended it once set.
  2. Try and make sure that your leg is in line with your hip joint
  3. With the arm closest to the kicked through leg, perform a t-spine opener in a controlled manner
  4. Repeat for prescribed reps on one side before changing
Where you should 'feel it':
Primary Muscles:
Glutes,Lats
Gluteus Maximus,Latissimus Dorsi
Secondary Muscles
Kick Through T-Spine Opener 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
66d66e47b3c37ff6b2bd7e4c
66d66e47b3c37ff6b2bd7e4c
3-Point Touch
3-Point Touch
3
3
1
3
m 
0
s
 rest
66de7829cc2833713630071a
66de7829cc2833713630071a
Medball Turn & Reach
Medball Turn & Reach
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
66d66fa758fdefb06e81b92c
66d66fa758fdefb06e81b92c
Anti Sway Rotations
Anti Sway Rotations
3
3
1
3
m 
0
s
 rest
669e23fa9dbe50ccd1ebf6bf
669e23fa9dbe50ccd1ebf6bf
Kick Through T-Spine Opener
Kick Through T-Spine Opener
3
3
1
3
m 
0
s
 rest
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