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":"Bent Over T-Spine Rotations","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"05","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66556f5881aead335fbdbf58","workoutExerciseItemID":"66556f5881aead335fbdbf58","workoutExerciseFullName":"Bent Over T-Spine Rotations"},{"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":"Medball Turn & Reach","exerciseNotes":"Can perform bodyweight","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"05","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66de7829cc2833713630071a","workoutExerciseItemID":"66de7829cc2833713630071a","workoutExerciseFullName":"Medball Turn & Reach"}]},[{"exerciseName":"Single Leg KB RDL To Row","exerciseNotes":"Use any weight","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"6617654fe0d6bad75e2201f6","workoutExerciseItemID":"6617654fe0d6bad75e2201f6","workoutExerciseFullName":"Single Leg KB RDL To Row"}],{"Circuit":[{"exerciseName":"Y W T Postural Endurance","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65d677ad1fd8dce3dbc03f59","workoutExerciseItemID":"65d677ad1fd8dce3dbc03f59","workoutExerciseFullName":"Y W T Postural Endurance"},{"exerciseName":"Lateral Lunge To 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":"66177509f92f1a7fa701b30a","workoutExerciseItemID":"66177509f92f1a7fa701b30a","workoutExerciseFullName":"Lateral Lunge To T-Spine Opener"},{"exerciseName":"Anti Sway Rotations","exerciseNotes":"Use wall if you don't have ball","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66d66fa758fdefb06e81b92c","workoutExerciseItemID":"66d66fa758fdefb06e81b92c","workoutExerciseFullName":"Anti Sway Rotations"}]}]

Full Body Pull 1B (BW)

Full Body Pull 1B (BW)
50 mins

Upper & Lower Pulling Movements

66fa5315294efef7280d58b0

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
Bent Over T-Spine Rotations
 sets
 kg
 reps 
 rest
Notes
66556f5881aead335fbdbf58
Bodyweight
Bent Over T-Spine Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set this exercise up by getting into a wide stance and hinging at the hips to a maximal position
  2. Hold that hinged position and use a club to keep a connected torso
  3. Rotate maximally, alternating between sides each rep
  4. Ensure that as you hinge at the hips, you are maintaining a flat back
Where you should 'feel it':
Primary Muscles:
Hamstrings,Lats
Hamstrings,Latissimus Dorsi
Secondary Muscles
Bent Over T-Spine Rotations 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
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
Single Leg KB RDL To Row
 sets
 kg
 reps 
 rest
Notes
6617654fe0d6bad75e2201f6
Kettlebell
Single Leg KB RDL To Row
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Stand tall with shoulder blades retracted
  2. Holding the kettlebell in one hand, extend the leg on the same side backward
  3. Extend until you feel a stretch in the stable leg's hamstring
  4. Once you've found this position, maintain stability and ensure that your pelvis is neutral (facing straight downward)
  5. In a controlled manner, perform a row to the lower part of your chest
  6. Control back down and reset your posture at the top
Where you should 'feel it':
Primary Muscles:
Hamstrings,Glutes
Hamstrings,Gluteus Maximus
Secondary Muscles
Lats
Single Leg KB RDL To Row 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
Lateral Lunge To T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
66177509f92f1a7fa701b30a
Bodyweight
Lateral Lunge To T-Spine Opener
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. From a single leg standing position, control the deceleration into a lateral lunge position
  2. When you get in the lateral lunge position, make sure that your knees and toes are facing directly forward
  3. From this set position, rotate maximally with the same side as your flexed knee
  4. Accelerate up from this set position to a stable single leg hold
Where you should 'feel it':
Primary Muscles:
Glutes,Quads
Gluteus Maximus,Quadriceps
Secondary Muscles
Lats
Lateral Lunge To T-Spine Opener 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
65dae6ca712c7a05ae8be68d
65dae6ca712c7a05ae8be68d
Cats/Cows
Cats/Cows
3
3
1
3
m 
0
s
 rest
66556f5881aead335fbdbf58
66556f5881aead335fbdbf58
Bent Over T-Spine Rotations
Bent Over T-Spine Rotations
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
66de7829cc2833713630071a
66de7829cc2833713630071a
Medball Turn & Reach
Medball Turn & Reach
3
3
1
3
m 
0
s
 rest
6617654fe0d6bad75e2201f6
6617654fe0d6bad75e2201f6
Single Leg KB RDL To Row
Single Leg KB RDL To Row
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
66177509f92f1a7fa701b30a
66177509f92f1a7fa701b30a
Lateral Lunge To T-Spine Opener
Lateral Lunge To T-Spine Opener
3
3
1
3
m 
0
s
 rest
66d66fa758fdefb06e81b92c
66d66fa758fdefb06e81b92c
Anti Sway Rotations
Anti Sway Rotations
3
3
1
3
m 
0
s
 rest
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