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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Full Body Pull

Full Body Pull
1 hour

Pulling movements upper & lower body

66b9898429ea04f47f33cd92

Play Button
Romanian Deadlift (RDL)
 sets
 kg
 reps 
 rest
Notes
6536473e339db3ec3d96bee5
Barbell
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:
Glutes, Hamstrings, Lower Back
Gluteus Maximus, Hamstrings, Erector Spinae
Secondary Muscles
Quads, Abs
Romanian Deadlift (RDL) - Barbell muscle groups
Play Button
Bent Over Row
 sets
 kg
 reps 
 rest
Notes
65364746aa4e09c88de4b751
Barbell
Bent Over Row
Notes:
Key Points:

  • Grip the bar at shoulder width and hinge forwards as far as possible.

  • Bring the bar towards your lower chest in a straight motion.

  • Slowly retract back to the start position and repeat.

Common Mistakes:

  • Using excessive momentum.

  • Rounding the back.

  • Pulling towards your neck.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps
Bent Over Row - Barbell muscle groups
Play Button
Toe Raised RDL (DB)
 sets
 kg
 reps 
 rest
Notes
6695ce20700772c0bc72fdfc
Dumbbell
Toe Raised RDL (DB)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up with your toes elevated by roughly 2 inches, dumbbells resting on your thighs, core braced
  2. Slowly slide the dumbbells down your thighs. Feel like your butt goes to the back of the room
  3. Lower the dumbbells until you feel a stretch through the back of your legs
  4. Note that you will feel a greater stretching sensation with the toes raised verses a regular Romanian deadlift, this is due to the position of your ankles
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Calves
Toe Raised RDL (DB) muscle groups
Play Button
Bird Dog Row
 sets
 kg
 reps 
 rest
Notes
669593628d4293971edc3de4
Kettlebell
Bird Dog Row
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up on a bench with your opposite arm and leg in contact with the bench. Maintain a flat spine and extend one leg behind you, squeezing your glutes
  2. With the opposite arm to the extended leg, perform a row with the kettlebell, drawing your shoulder blade back and together
  3. Ensure that your spine angle remains unchanged and you resist rotation as you perform the row
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Glutes,Abs
Bird Dog Row muscle groups
Play Button
RDL Alternating Pick Ups (SL)
 sets
 kg
 reps 
 rest
Notes
6699c25b5e6a9b9579879b4b
Dumbbell
RDL Alternating Pick Ups (SL)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Stand tall with shoulder blades retracted. Set yourself to balance on one leg
  2. Hinge at your hips and extend the leg hovering off the ground. Extend until you feel a stretch in the stable leg's hamstring
  3. Once you've found this position, maintain stability and ensure that your pelvis is neutral (facing straight downward)
  4. In a controlled manner, pick up one dumbbell off of the ground. Extend back up to a tall position, keeping your leg off the ground
  5. Control back down and place the dumbbell back to its original position
  6. Pick up the other dumbbell and perform the same series of cues
Where you should 'feel it':
Primary Muscles:
Glutes,Hamstrings
Gluteus Maximus,Hamstrings
Secondary Muscles
RDL Alternating Pick Ups (SL) muscle groups
Play Button
Golf Posture Row (SA)
 sets
 kg
 reps 
 rest
Notes
66970f870b446176aacebbd8
Dumbbell
Golf Posture Row (SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your starting position, hinge at the hips and hold the dumbbell in one arm
  2. Execute the movement by pulling the dumbbell vertically upward. Slowly control the dumbbell back to the starting position
  3. As you perform this movement, ensure that your body remains steady (no movement), this will build anti-rotational strength and stability
  4. Ensure that you avoid collapsing at your neck and promote good posture throughout the movement
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Abs,Biceps
Golf Posture Row (SA) 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
6536473e339db3ec3d96bee5
6536473e339db3ec3d96bee5
Romanian Deadlift (RDL)
Romanian Deadlift (RDL) - Barbell
3
3
1
3
m 
0
s
 rest
65364746aa4e09c88de4b751
65364746aa4e09c88de4b751
Bent Over Row
Bent Over Row - Barbell
3
3
1
3
m 
0
s
 rest
6695ce20700772c0bc72fdfc
6695ce20700772c0bc72fdfc
Toe Raised RDL (DB)
Toe Raised RDL (DB)
3
3
1
3
m 
0
s
 rest
669593628d4293971edc3de4
669593628d4293971edc3de4
Bird Dog Row
Bird Dog Row
3
3
1
3
m 
0
s
 rest
6699c25b5e6a9b9579879b4b
6699c25b5e6a9b9579879b4b
RDL Alternating Pick Ups (SL)
RDL Alternating Pick Ups (SL)
3
3
1
3
m 
0
s
 rest
66970f870b446176aacebbd8
66970f870b446176aacebbd8
Golf Posture Row (SA)
Golf Posture Row (SA)
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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