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":"Single Leg Sprinter","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"05","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66164469e3da46758b16215e","workoutExerciseItemID":"66164469e3da46758b16215e","workoutExerciseFullName":"Single Leg Sprinter"},{"exerciseName":"Quadruped To Downward Dog","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"05","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66bc7c1cb9c1aceeaf86f365","workoutExerciseItemID":"66bc7c1cb9c1aceeaf86f365","workoutExerciseFullName":"Quadruped To Downward Dog"},{"exerciseName":"Lateral Hover Lunge (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"}]},{"Super Set":[{"exerciseName":"Single Leg Sprinter","exerciseNotes":"Perform dynamically","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":"66164469e3da46758b16215e","workoutExerciseItemID":"66164469e3da46758b16215e","workoutExerciseFullName":"Single Leg Sprinter"},{"exerciseName":"Internal Hip Rotation To Lunge Explode (MB)","exerciseNotes":"Hold any weight","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)"}]},{"Circuit":[{"exerciseName":"Glute Circles","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":"66de32a5d83e97c1fa9a0a32","workoutExerciseItemID":"66de32a5d83e97c1fa9a0a32","workoutExerciseFullName":"Glute Circles"},{"exerciseName":"Glute Abductions","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":"66de31c3d46e891ef59b8f85","workoutExerciseItemID":"66de31c3d46e891ef59b8f85","workoutExerciseFullName":"Glute Abductions"},{"exerciseName":"Glute Extensions","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":"66de3248ff60b778fd994b4a","workoutExerciseItemID":"66de3248ff60b778fd994b4a","workoutExerciseFullName":"Glute Extensions"}]}]

Full Body Pull 2A (BW)

Full Body Pull 2A (BW)
45 mins

Upper & Lower Pulling Movements

66fa526cc19356165be3ac48

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
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
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
Glute Circles
 sets
 kg
 reps 
 rest
Notes
66de32a5d83e97c1fa9a0a32
Bodyweight
Glute Circles
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Lie on your side with your head supported
  2. Set your hip in abduction (away from your midline)
  3. Keep your leg straight and perform slow circles forward and then backward
  4. Keep the rest of your body still
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Glute Circles muscle groups
Play Button
Glute Abductions
 sets
 kg
 reps 
 rest
Notes
66de31c3d46e891ef59b8f85
Bodyweight
Glute Abductions
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Lie on your side with your head supported
  2. Perform maximal hip abductions through one hip, keeping every other body part still
  3. Keep your leg straight and perform in a controlled manner
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Glute Abductions muscle groups
Play Button
Glute Extensions
 sets
 kg
 reps 
 rest
Notes
66de3248ff60b778fd994b4a
Bodyweight
Glute Extensions
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Lie on your side with your head supported
  2. Perform a glute and knee extension through one hip, keeping every other body part still
  3. Control your knee toward your chest and repeat, perform in a slow, controlled manner, 
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Glute Extensions 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
66164469e3da46758b16215e
66164469e3da46758b16215e
Single Leg Sprinter
Single Leg Sprinter
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
66de32a5d83e97c1fa9a0a32
66de32a5d83e97c1fa9a0a32
Glute Circles
Glute Circles
3
3
1
3
m 
0
s
 rest
66de31c3d46e891ef59b8f85
66de31c3d46e891ef59b8f85
Glute Abductions
Glute Abductions
3
3
1
3
m 
0
s
 rest
66de3248ff60b778fd994b4a
66de3248ff60b778fd994b4a
Glute Extensions
Glute Extensions
3
3
1
3
m 
0
s
 rest
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