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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(BW)","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"05","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"668dc9fde845d509f4be1952","workoutExerciseItemID":"668dc9fde845d509f4be1952","workoutExerciseFullName":"Lateral Hover Lunge (BW)"},{"exerciseName":"Lower Hamstring Guided Stretch","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"05","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65dae984a389becc369d7967","workoutExerciseItemID":"65dae984a389becc369d7967","workoutExerciseFullName":"Lower Hamstring Guided Stretch"}]},[{"exerciseName":"Dynoball Golf Posture Wall Balls","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6548b6538ab84d2c06f3b28b","workoutExerciseItemID":"6548b6538ab84d2c06f3b28b","workoutExerciseFullName":"Dynoball Golf Posture Wall Balls"}],{"Circuit":[{"exerciseName":"Lunge To Single Arm Rotational Row","exerciseNotes":"","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":"65ba1831841bc186a21218f8","workoutExerciseItemID":"65ba1831841bc186a21218f8","workoutExerciseFullName":"Lunge To Single Arm Rotational Row"},{"exerciseName":"Cable Lateral Lunge and Woodchop","exerciseNotes":"","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":"6538f911dabca97c26ec707a","workoutExerciseItemID":"6538f911dabca97c26ec707a","workoutExerciseFullName":"Cable Lateral Lunge and Woodchop"},{"exerciseName":"Internal Hip Rotation To Lunge Explode (MB)","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66ca89249302e358525675d8","workoutExerciseItemID":"66ca89249302e358525675d8","workoutExerciseFullName":"Internal Hip Rotation To Lunge Explode (MB)"}]},{"Super Set":[{"exerciseName":"Reverse Lunge W/ Bicep Curl","exerciseNotes":"","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":"66203edc572639a761bbfa46","workoutExerciseItemID":"66203edc572639a761bbfa46","workoutExerciseFullName":"Reverse Lunge W/ Bicep Curl"},{"exerciseName":"Swiss Ball Obliques","exerciseNotes":"","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":"65f922bf2e00c8e89670fa15","workoutExerciseItemID":"65f922bf2e00c8e89670fa15","workoutExerciseFullName":"Swiss Ball Obliques"}]},{"Super Set":[{"exerciseName":"Swiss Ball Roll Outs","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65f9235f06f9a4d764bf33b4","workoutExerciseItemID":"65f9235f06f9a4d764bf33b4","workoutExerciseFullName":"Swiss Ball Roll Outs"},{"exerciseName":"Swiss Ball Back Extension","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"661778873c2df77c164d3aa8","workoutExerciseItemID":"661778873c2df77c164d3aa8","workoutExerciseFullName":"Swiss Ball Back Extension"}]}]

Full Body Pull 2 (Block A)

Full Body Pull 2 (Block A)
1 hour 10 mins

Upper & Lower Pulling Movements

66e37d2d1de82884b7209319

Play Button
Single Leg Sprinter
 sets
 kg
 reps 
 rest
Notes
66164469e3da46758b16215e
Bodyweight
Single Leg Sprinter
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in starting position - opposite arm and leg up and ready to go
  2. In a controlled manner, extend the same leg backward (until you feel a stretch in the hamstring)
  3. Maintain only slight knee flexion in that focused leg, ensure that you don't round from the spine
Where you should 'feel it':
Primary Muscles:
Hamstrings,Glutes
Hamstrings,Gluteus Maximus
Secondary Muscles
Calves
Single Leg Sprinter muscle groups
Play Button
Quadruped To Downward Dog
 sets
 kg
 reps 
 rest
Notes
66bc7c1cb9c1aceeaf86f365
Mobility
Quadruped To Downward Dog
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start on all 4's with your knee's hovering off the ground
  2. Shift your weight backward as you extend through your knees
  3. As your knees extend, elevate your hips in order to form a downward dog
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Calves
Quadruped To Downward Dog muscle groups
Play Button
Lateral Hover Lunge (BW)
 sets
 kg
 reps 
 rest
Notes
668dc9fde845d509f4be1952
Mobility
Lateral Hover Lunge (BW)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself at a wide stance with feet square, facing forward
  2. Load into one side, maintaining a neutral position of your spine (no collapsing), ensure knees track over toes
  3. Keep a consistent height, hover toward the other side, try and feel your glutes going diagonally backward each rep
  4. You should be feeling this through your groin, adductor muscles and hamstring
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lateral Hover Lunge (BW) muscle groups
Play Button
Lower Hamstring Guided Stretch
 sets
 kg
 reps 
 rest
Notes
65dae984a389becc369d7967
Mobility
Lower Hamstring Guided Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start by lying on your back with the natural curvature of your lower back
  2. With 1 leg at 90 degrees and your hands behind the lowest part of your hamstring, slowly extend at the knee
  3. Only extend to however far you can keep the natural curvature of your lower back
  4. Allow your upper leg to move forward slightly as you perform this movement
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lower Hamstring Guided Stretch muscle groups
Play Button
Dynoball Golf Posture Wall Balls
 sets
 kg
 reps 
 rest
Notes
6548b6538ab84d2c06f3b28b
Medicine Ball
Dynoball Golf Posture Wall Balls
Notes:
Key Points:
  • Set up in golf posture.
  • Turn and rotate powerfully, throwing the ball to the wall.
  • Catch and repeat for given rep count.
  • Perform both sides.
Common Mistakes:
  • Not keeping a level height.
  • Throwing in wrong spot (can't catch it).
  • Only doing dominant side.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Dynoball Golf Posture Wall Balls - Medicine Ball muscle groups
Play Button
Lunge To Single Arm Rotational Row
 sets
 kg
 reps 
 rest
Notes
65ba1831841bc186a21218f8
Cable
Lunge To Single Arm Rotational Row
Notes:
Key Points:
  • Get set at the bottom of a lunge with full extension of your opposite arm to your front leg
  • Dynamically extend up to the top of a lunge position
  • Using the momentum from your lower body, simultaneously pull the cable toward you and freely rotate your torso
Common Mistakes:
  • Wrong set up, already pulled in at the bottom of the lunge
  • Instability, evident in poor alignment of the knee
  • Stiff body with no rotation of the torso

Exercise Notes:

Key Points:

  • Get set at the bottom of a lunge with full extension of your opposite arm to your front leg
  • Dynamically extend up to the top of a lunge position
  • Using the momentum from your lower body, simultaneously pull the cable toward you and freely rotate your torso

Common Mistakes:

  • Wrong set up, already pulled in at the bottom of the lunge
  • Instability, evident in poor alignment of the knee
  • Stiff body with no rotation of the torso
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Quads
Lunge To Single Arm Rotational Row muscle groups
Play Button
Cable Lateral Lunge and Woodchop
 sets
 kg
 reps 
 rest
Notes
6538f911dabca97c26ec707a
Cable
Cable Lateral Lunge and Woodchop
Notes:
Key Points:
  • Start feet together, holding cable attachment.
  • Perform a lateral lunge, focusing on parallel feet and loading into your hip. Once you're set, perform a chop from high to low.
  • Return to start position and repeat sequencing.
Common Mistakes:
  • Unable to keep feet square (flare outward).
  • Width of lunge.
  • Not sequencing and setting lower body 1st.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Glutes, Abs
Gluteus Maximus, Rectus abdominis
Secondary Muscles
Quads, Hamstrings
Cable Lateral Lunge and Woodchop - Cable muscle groups
Play Button
Internal Hip Rotation To Lunge Explode (MB)
 sets
 kg
 reps 
 rest
Notes
66ca89249302e358525675d8
Medicine Ball
Internal Hip Rotation To Lunge Explode (MB)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Hold a medicine ball tightly so it's in contact with your chest
  2. Start with your feet parallel, facing forward, but with enough space to perform a lunge
  3. Control the downphase of a lunge whilst simulatneously turning your torso in order to internally rotate into your hip
  4. Once set at the bottom, extend upward and rotate in the other direction
  5. Once you get the movement down pat, start to perfrom it more explosively
Where you should 'feel it':
Primary Muscles:
Glutes,Quads
Gluteus Maximus,Quadriceps
Secondary Muscles
Internal Hip Rotation To Lunge Explode (MB) muscle groups
Play Button
Reverse Lunge W/ Bicep Curl
 sets
 kg
 reps 
 rest
Notes
66203edc572639a761bbfa46
Dumbbell
Reverse Lunge W/ Bicep Curl
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Simultaneously perform a reverse lunge and a controlled bicep curl
  2. Alternate between legs each rep
  3. Prioritise control of each rep, don't swing the dumbbells (hinge at the elbow and keep your upper arm still)
  4. Focus on keeping knee alignment straight. It might be useful to do this exercise in front of a mirror
Where you should 'feel it':
Primary Muscles:
Quads,Glutes,Biceps
Quadriceps,Gluteus Maximus,Biceps brachii
Secondary Muscles
Reverse Lunge W/ Bicep Curl muscle groups
Play Button
Swiss Ball Obliques
 sets
 kg
 reps 
 rest
Notes
65f922bf2e00c8e89670fa15
Swiss Ball
Swiss Ball Obliques
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your hips in the middle of the ball
  2. Set the top leg in an extended position, anchored onto the wall
  3. Bend the lower leg to 90 degrees
  4. In a controlled manner, extend over the side of the ball
  5. Ensure you maintain height and posture throughout the process (don't round the shoulders)
  6. Return back to the starting position, drive upward with the lead arm
Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Swiss Ball Obliques muscle groups
Play Button
Swiss Ball Roll Outs
 sets
 kg
 reps 
 rest
Notes
65f9235f06f9a4d764bf33b4
Swiss Ball
Swiss Ball Roll Outs
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. In a kneeling position (knee's and elbows at 90 degrees), rest your forearms on the ball
  2. At the same rate, extend both the knees and elbows so that you get in a position of torso extension
  3. Slowly control the ball to come back to the starting position
  4. Ensure that as you do this, you don't arch your lower back (keep the neutral position)
  5. Draw your belly button toward your spine
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Swiss Ball Roll Outs muscle groups
Play Button
Swiss Ball Back Extension
 sets
 kg
 reps 
 rest
Notes
661778873c2df77c164d3aa8
Swiss Ball
Swiss Ball Back Extension
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your hips in the middle of the ball and anchor your feet at the bottom of the wall
  2. With your hands across your chest, extend upward until your body is in one straight line
  3. Control back down over the ball and relax your lower back, glutes and hamstrings to get ready for the next rep
Where you should 'feel it':
Primary Muscles:
Lower Back
Erector Spinae
Secondary Muscles
Swiss Ball Back Extension muscle groups
66164469e3da46758b16215e
66164469e3da46758b16215e
Single Leg Sprinter
Single Leg Sprinter
3
3
1
3
m 
0
s
 rest
66bc7c1cb9c1aceeaf86f365
66bc7c1cb9c1aceeaf86f365
Quadruped To Downward Dog
Quadruped To Downward Dog
3
3
1
3
m 
0
s
 rest
668dc9fde845d509f4be1952
668dc9fde845d509f4be1952
Lateral Hover Lunge (BW)
Lateral Hover Lunge (BW)
3
3
1
3
m 
0
s
 rest
65dae984a389becc369d7967
65dae984a389becc369d7967
Lower Hamstring Guided Stretch
Lower Hamstring Guided Stretch
3
3
1
3
m 
0
s
 rest
6548b6538ab84d2c06f3b28b
6548b6538ab84d2c06f3b28b
Dynoball Golf Posture Wall Balls
Dynoball Golf Posture Wall Balls - Medicine Ball
3
3
1
3
m 
0
s
 rest
65ba1831841bc186a21218f8
65ba1831841bc186a21218f8
Lunge To Single Arm Rotational Row
Lunge To Single Arm Rotational Row
3
3
1
3
m 
0
s
 rest
6538f911dabca97c26ec707a
6538f911dabca97c26ec707a
Cable Lateral Lunge and Woodchop
Cable Lateral Lunge and Woodchop - Cable
3
3
1
3
m 
0
s
 rest
66ca89249302e358525675d8
66ca89249302e358525675d8
Internal Hip Rotation To Lunge Explode (MB)
Internal Hip Rotation To Lunge Explode (MB)
3
3
1
3
m 
0
s
 rest
66203edc572639a761bbfa46
66203edc572639a761bbfa46
Reverse Lunge W/ Bicep Curl
Reverse Lunge W/ Bicep Curl
3
3
1
3
m 
0
s
 rest
65f922bf2e00c8e89670fa15
65f922bf2e00c8e89670fa15
Swiss Ball Obliques
Swiss Ball Obliques
3
3
1
3
m 
0
s
 rest
65f9235f06f9a4d764bf33b4
65f9235f06f9a4d764bf33b4
Swiss Ball Roll Outs
Swiss Ball Roll Outs
3
3
1
3
m 
0
s
 rest
661778873c2df77c164d3aa8
661778873c2df77c164d3aa8
Swiss Ball Back Extension
Swiss Ball Back Extension
3
3
1
3
m 
0
s
 rest
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