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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Outs","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"05","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65f9235f06f9a4d764bf33b4","workoutExerciseItemID":"65f9235f06f9a4d764bf33b4","workoutExerciseFullName":"Swiss Ball Roll Outs"},{"exerciseName":"Swiss Ball Back Extension","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"05","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"661778873c2df77c164d3aa8","workoutExerciseItemID":"661778873c2df77c164d3aa8","workoutExerciseFullName":"Swiss Ball Back Extension"}]},[{"exerciseName":"Dynoball SL RDL into Slam and Plant","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"6548b6579ef637c3c80b82a9","workoutExerciseItemID":"6548b6579ef637c3c80b82a9","workoutExerciseFullName":"Dynoball SL RDL into Slam and Plant"}],{"Super Set":[{"exerciseName":"Lat Pull Down","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"634a62185cb8ac06f7e9264b","workoutExerciseItemID":"634a62185cb8ac06f7e9264b","workoutExerciseFullName":"Lat Pull Down"},{"exerciseName":"Landmine Single Leg RDL","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":"65a724a2747731ada14726fd","workoutExerciseItemID":"65a724a2747731ada14726fd","workoutExerciseFullName":"Landmine Single Leg RDL"}]},{"Circuit":[{"exerciseName":"Shoulder Abduction W/ T-Spine Rotation","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":"66de78d370e16e1d43a2bd5b","workoutExerciseItemID":"66de78d370e16e1d43a2bd5b","workoutExerciseFullName":"Shoulder Abduction W/ T-Spine Rotation"},{"exerciseName":"Swiss Ball Isometric Back Extension W/ T-Spine Opener","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":"66177918faa8bbbad350ef0a","workoutExerciseItemID":"66177918faa8bbbad350ef0a","workoutExerciseFullName":"Swiss Ball Isometric Back Extension W/ T-Spine Opener"},{"exerciseName":"Single Leg Hold W/ Bicep Curls","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":"66177bb36e9f7a4b502a1c39","workoutExerciseItemID":"66177bb36e9f7a4b502a1c39","workoutExerciseFullName":"Single Leg Hold W/ Bicep Curls"}]}]

Full Body Pull 2 (Block B)

Full Body Pull 2 (Block B)
50 mins

Upper & Lower Pulling Movements

66e752c3db464d841a37cce7

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
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
Play Button
Dynoball SL RDL into Slam and Plant
 sets
 kg
 reps 
 rest
Notes
6548b6579ef637c3c80b82a9
Medicine Ball
Dynoball SL RDL into Slam and Plant
Notes:
Key Points:
  • Extend one leg while maintain good posture.
  • Feel stretch in hamstring, then drive knee up and extend arms to full stretch.
  • Simultaneously slam ball down and plant foot on ground.
Common Mistakes:
  • Collapsing at the shoulders (loss of posture).
  • Pelvis opening up (poor stability).
  • Not planting your foot.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Glutes, Abs
Dynoball SL RDL into Slam and Plant - Medicine Ball muscle groups
Play Button
Lat Pull Down
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac06f7e9264b
Pin loaded
Lat Pull Down
Notes:
Key Points:
  • Use an overhand grip on the bar with your hands spaced shoulder width apart.
  • Pull the bar towards the middle of your chest by bringing your elbows towards your hips.
  • Ensure that you are activating the lats to pull down the weights.
Common Mistakes:
  • Leaning back to make the exercise easier.
  • Pulling the bar towards your face instead of middle chest.
  • Using the momentum of the weights on the way back up.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Biceps, Traps
Lat Pull Down - Pin loaded - Lat Pull Down Bar muscle groups
Play Button
Landmine Single Leg RDL
 sets
 kg
 reps 
 rest
Notes
65a724a2747731ada14726fd
Barbell
Landmine Single Leg RDL
Notes:
Key Points:
  • Set your shoulders in perfect posture
  • Load into your outside leg and ensure your pelvis maintains a square position
  • Extend your leg backward until your stable leg feels a stretch and activation. Then return to starting position
Common Mistakes:
  • Shoulder round and collapse
  • Pelvis/hips open completely
  • Performing the movement off the wrong leg

Exercise Notes:

Key Points:

  • Set your shoulders in perfect posture
  • Load into your outside leg and ensure your pelvis maintains a square position
  • Extend your leg backward until your stable leg feels a stretch and activation. Then return to starting position

Common Mistakes:

  • Shoulder round and collapse
  • Pelvis/hips open completely
  • Performing the movement off the wrong leg
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Glutes
Landmine Single Leg RDL muscle groups
Play Button
Shoulder Abduction W/ T-Spine Rotation
 sets
 kg
 reps 
 rest
Notes
66de78d370e16e1d43a2bd5b
Swiss Ball
Shoulder Abduction W/ T-Spine Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself into golf posture (slight hinge at the hips), with one arm applying pressure into the Swiss ball (abducting)
  2. Brace your core to set your lower body
  3. Dissociate your upper body and perform a maximal thoracic rotation
  4. Perform in a controlled manner and repeat for prescribed repetitions
Where you should 'feel it':
Primary Muscles:
Shoulders,Lats
Deltoids,Latissimus Dorsi
Secondary Muscles
Shoulder Abduction W/ T-Spine Rotation muscle groups
Play Button
Swiss Ball Isometric Back Extension W/ T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
66177918faa8bbbad350ef0a
Swiss Ball
Swiss Ball Isometric Back Extension W/ T-Spine Opener
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your hips in the middle of the ball with your feet anchored at the bottom of the wall
  2. Extend up until your body is in one straight line
  3. Create an isometric (static) hold where your lower back, glute and hamstring muscles are activated
  4. From this set position, alternate sides in thoracic rotation
Where you should 'feel it':
Primary Muscles:
Lower Back
Erector Spinae
Secondary Muscles
Lats
Swiss Ball Isometric Back Extension W/ T-Spine Opener muscle groups
Play Button
Single Leg Hold W/ Bicep Curls
 sets
 kg
 reps 
 rest
Notes
66177bb36e9f7a4b502a1c39
Dumbbell
Single Leg Hold W/ Bicep Curls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a single leg hold, knee at 90 degrees
  2. With palms facing forward, perform a controlled bicep curl to full elbow flexion
  3. Control the dumbbell back downward to elbow extension
Where you should 'feel it':
Primary Muscles:
Calves,Biceps
Gastrocnemius,Biceps brachii
Secondary Muscles
Single Leg Hold W/ Bicep Curls muscle groups
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
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
6548b6579ef637c3c80b82a9
6548b6579ef637c3c80b82a9
Dynoball SL RDL into Slam and Plant
Dynoball SL RDL into Slam and Plant - Medicine Ball
3
3
1
3
m 
0
s
 rest
634a62185cb8ac06f7e9264b
634a62185cb8ac06f7e9264b
[{'exercise_type': 'no equipment', 'exercise_name': 'Pull Up - Bodyweight', 'loading_mechanism': 'Bodyweight', 'exercise_id': '64f716d4e65eb686508eb3ce'}, {'exercise_type': 'progression', 'exercise_name': 'Lat Pull Down - Plate loaded - Hinge Upper', 'loading_mechanism': 'Plate loaded', 'exercise_id': '634a62185cb8ac31e8e9267d'}, {'exercise_type': 'regression', 'exercise_name': 'Lat Pull Down - Pin loaded - Lat Pull Down Bar', 'loading_mechanism': 'Pin loaded', 'exercise_id': '634a62185cb8ac06f7e9264b'}, {'exercise_type': 'similar_equivalent', 'exercise_name': 'Seated Cable Row - Pin loaded - Isolated', 'loading_mechanism': 'Pin loaded', 'exercise_id': '6450fd9465e2490f2e223474'}, {'exercise_type': 'similar_different_mechanism', 'exercise_name': 'Bent Over Row - Barbell', 'loading_mechanism': 'Barbell', 'exercise_id': '65364746aa4e09c88de4b751'}]
Lat Pull Down
Lat Pull Down - Pin loaded - Lat Pull Down Bar
3
3
1
3
m 
0
s
 rest
65a724a2747731ada14726fd
65a724a2747731ada14726fd
Landmine Single Leg RDL
Landmine Single Leg RDL
3
3
1
3
m 
0
s
 rest
66de78d370e16e1d43a2bd5b
66de78d370e16e1d43a2bd5b
Shoulder Abduction W/ T-Spine Rotation
Shoulder Abduction W/ T-Spine Rotation
3
3
1
3
m 
0
s
 rest
66177918faa8bbbad350ef0a
66177918faa8bbbad350ef0a
Swiss Ball Isometric Back Extension W/ T-Spine Opener
Swiss Ball Isometric Back Extension W/ T-Spine Opener
3
3
1
3
m 
0
s
 rest
66177bb36e9f7a4b502a1c39
66177bb36e9f7a4b502a1c39
Single Leg Hold W/ Bicep Curls
Single Leg Hold W/ Bicep Curls
3
3
1
3
m 
0
s
 rest
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