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 2B (BW)

Full Body Pull 2B (BW)
40 mins

Upper & Lower Pulling Movements

66fa62e6c4617f7af5e84d86

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
Staggered Kettlebell Rotational Row (SA)
 sets
 kg
 reps 
 rest
Notes
6655694fbd3e269e6bf4cc9a
Kettlebell
Staggered Kettlebell Rotational Row (SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your starting position with a staggered stance (one foot further forward), hinge at the hips and hold the kettlebell in one arm (opposite to front leg)
  2. Execute this movement by pulling the kettlebell vertically upward, use the opposite arm in the opposing direction to balance the movement
  3. As you perform this movement, ensure that your lower body remains steady (no movement) to which your upper body rotates around
  4. Ensure that you avoid collapsing at your neck and promoting poor posture
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Biceps,Forearms
Staggered Kettlebell Rotational Row (SA) muscle groups
Play Button
Side Plank
 sets
 kg
 reps 
 rest
Notes
6548b66b21d1dc08aa1fc6fe
Bodyweight
Side Plank
Notes:
Key Points:

  • On your side position your elbow under your shoulder.

  • Straighten your body and hold.

  • Hold for the desired amount of time.

Common Mistakes:

  • Positioning elbow too far up.

  • Hips caving down.

  • Torso not being straight.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Shoulders, Glutes
Side Plank - Bodyweight muscle groups
Play Button
High Low Plank
 sets
 kg
 reps 
 rest
Notes
64f716dae04bf4b72cd6cb01
Bodyweight
High Low Plank
Notes:
Key Points:

  • Place elbows under your shoulders.

  • Raise torso off the ground, keep a flat back and hold.

  • Extend arms one by one and lower them back down, repeat.

Common Mistakes:

  • Dropping hips down.

  • Raising glutes upwards.

  • Slouching shoulders.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Shoulders, Glutes
High Low Plank - Bodyweight muscle groups
Play Button
Pigeon To Dorsiflexion
 sets
 kg
 reps 
 rest
Notes
66ca883ca3724d306e5a8f9a
Mobility
Pigeon To Dorsiflexion
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. In this dynamic mobility move, I want you to start in a pigeon pose (externally rotated front hip, extended rear leg)
  2. With support from your hands, drive up and forward with your rear leg
  3. With your rear leg now being your front leg, drive your knee over your toes (keeping your foot in contact with the ground)
  4. Control back into pigeon pose
Where you should 'feel it':
Primary Muscles:
Calves,Glutes
Gastrocnemius,Gluteus Maximus
Secondary Muscles
Pigeon To Dorsiflexion 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
6655694fbd3e269e6bf4cc9a
6655694fbd3e269e6bf4cc9a
Staggered Kettlebell Rotational Row (SA)
Staggered Kettlebell Rotational Row (SA)
3
3
1
3
m 
0
s
 rest
6548b66b21d1dc08aa1fc6fe
6548b66b21d1dc08aa1fc6fe
Side Plank
Side Plank - Bodyweight
3
3
1
3
m 
0
s
 rest
64f716dae04bf4b72cd6cb01
64f716dae04bf4b72cd6cb01
High Low Plank
High Low Plank - Bodyweight
3
3
1
3
m 
0
s
 rest
66ca883ca3724d306e5a8f9a
66ca883ca3724d306e5a8f9a
Pigeon To Dorsiflexion
Pigeon To Dorsiflexion
3
3
1
3
m 
0
s
 rest
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