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":"Quadruped To Downward Dog","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"10","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":"8e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"668dc9fde845d509f4be1952","workoutExerciseItemID":"668dc9fde845d509f4be1952","workoutExerciseFullName":"Lateral Hover Lunge (BW)"},{"exerciseName":"Bent Over T-Spine Rotations","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66556f5881aead335fbdbf58","workoutExerciseItemID":"66556f5881aead335fbdbf58","workoutExerciseFullName":"Bent Over T-Spine Rotations"}]},[{"exerciseName":"RDL MB Slam (SL)","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66ca967632f42fbec06a2147","workoutExerciseItemID":"66ca967632f42fbec06a2147","workoutExerciseFullName":"RDL MB Slam (SL)"}],{"Super Set":[{"exerciseName":"Squat To Pull (Internal Hip 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":"66deb5ccb15bb1057269a628","workoutExerciseItemID":"66deb5ccb15bb1057269a628","workoutExerciseFullName":"Squat To Pull (Internal Hip Rotation)"},{"exerciseName":"Staggered Bentover Row (Landmine SA)","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":"66ca93dd3caccbd6618d98b5","workoutExerciseItemID":"66ca93dd3caccbd6618d98b5","workoutExerciseFullName":"Staggered Bentover Row (Landmine SA)"}]},{"Super Set":[{"exerciseName":"Bird Dog Row","exerciseNotes":"SLOW TEMPO","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"669593628d4293971edc3de4","workoutExerciseItemID":"669593628d4293971edc3de4","workoutExerciseFullName":"Bird Dog Row"},{"exerciseName":"Leaning Cable Pulldown (SA)","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":"66ca956203ee048cc887fddc","workoutExerciseItemID":"66ca956203ee048cc887fddc","workoutExerciseFullName":"Leaning Cable Pulldown (SA)"}]},{"Super Set":[{"exerciseName":"Plank Row (SA)","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":"66971184c4fb4ccbcbb2e2ca","workoutExerciseItemID":"66971184c4fb4ccbcbb2e2ca","workoutExerciseFullName":"Plank Row (SA)"},{"exerciseName":"Staggered DB RDL's","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":"66de254687379554c7421c92","workoutExerciseItemID":"66de254687379554c7421c92","workoutExerciseFullName":"Staggered DB RDL's"}]}]

Full Body Pull

Full Body Pull
1 hour

Focus on hinging and postural development (essentials)

66f9bc0da79071ac539ab3ab

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
Bent Over T-Spine Rotations
 sets
 kg
 reps 
 rest
Notes
66556f5881aead335fbdbf58
Bodyweight
Bent Over T-Spine Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set this exercise up by getting into a wide stance and hinging at the hips to a maximal position
  2. Hold that hinged position and use a club to keep a connected torso
  3. Rotate maximally, alternating between sides each rep
  4. Ensure that as you hinge at the hips, you are maintaining a flat back
Where you should 'feel it':
Primary Muscles:
Hamstrings,Lats
Hamstrings,Latissimus Dorsi
Secondary Muscles
Bent Over T-Spine Rotations muscle groups
Play Button
RDL MB Slam (SL)
 sets
 kg
 reps 
 rest
Notes
66ca967632f42fbec06a2147
Medicine Ball
RDL MB Slam (SL)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Holding a medicine ball, knee drive and flex your shoulders upward to the top position
  2. Keeping stable on the same leg, perform a downward slam of the medicine ball
  3. As you slam the ball downward, extend your leg behind and perform a controlled single leg romanian deadlift
  4. Reach full extension and ensure that your pelvis is trying to remain as stable and square to the ground as possible (resisting any rotation)
Where you should 'feel it':
Primary Muscles:
Glutes,Hamstrings
Gluteus Maximus,Hamstrings
Secondary Muscles
Abs
RDL MB Slam (SL) muscle groups
Play Button
Squat To Pull (Internal Hip Rotation)
 sets
 kg
 reps 
 rest
Notes
66deb5ccb15bb1057269a628
Cable
Squat To Pull (Internal Hip Rotation)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up the cable machine to its lowest attachment point
  2. Perform the downphase of the squat with your arm extended. The weight from the cable will act as a counterbalance to help you get into a textbook squat position
  3. Simultaneously extend up through your lower body and pull the cable towards your side
  4. As you pull the cable toward you, rotate your hips and pelvis maximally
Where you should 'feel it':
Primary Muscles:
Glutes,Quads
Gluteus Maximus,Quadriceps
Secondary Muscles
Lats,Biceps
Squat To Pull (Internal Hip Rotation) muscle groups
Play Button
Staggered Bentover Row (Landmine SA)
 sets
 kg
 reps 
 rest
Notes
66ca93dd3caccbd6618d98b5
Barbell
Staggered Bentover Row (Landmine SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set a barbell into a landmine attachment with your body in a side-on position
  2. Set your outside leg forward (in line with the landmine), and hold the landmine with your opposite hand
  3. Hinging at the hips (around 45 degrees), perform a rotational row
  4. Rotate through your torso with a stable lower body
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Abs,Forearms
Staggered Bentover Row (Landmine SA) 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
Leaning Cable Pulldown (SA)
 sets
 kg
 reps 
 rest
Notes
66ca956203ee048cc887fddc
Cable
Leaning Cable Pulldown (SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set the cable at the top attachment
  2. Take a seat side-on to the cable machine
  3. Find a balanced position by placing your inside arm in contact with the ground
  4. With your lower body: fully flex your outside leg, and extend your inside leg over the top
  5. Choose a comfortable weight, extend up and around so you can feel a stretch through your lat muscles
  6. Simultaneously perform a row & side flexion in order to pull the weight downward to its starting position
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Forearms
Leaning Cable Pulldown (SA) muscle groups
Play Button
Plank Row (SA)
 sets
 kg
 reps 
 rest
Notes
66971184c4fb4ccbcbb2e2ca
Dumbbell
Plank Row (SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself at the top of a push-up position. Set your stable arm to be in an elevated position (on top of a couple plates)
  2. Holding the dumbbell in your other hand, perform a controlled row, keep the row linear with a tucked elbow and retracted shoulder blades
  3. Note: the wider your feet are, the easier the movement will be
Where you should 'feel it':
Primary Muscles:
Abs,Lats
Rectus abdominis,Latissimus Dorsi
Secondary Muscles
Biceps
Plank Row (SA) muscle groups
Play Button
Staggered DB RDL's
 sets
 kg
 reps 
 rest
Notes
66de254687379554c7421c92
Dumbbell
Staggered DB RDL's
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up feet shoudler width apart, with one foot in front of the other (heel in line with toe)
  2. Set the dumbbells to rest on your thighs, and brace your core to set a neutral spine angle
  3. Slowly slide the dumbbells down your thighs. Feel like your butt goes to the back of the room
  4. Lower the dumbbells until you feel a stretch through the back of your legs
  5. Note that you will feel the stretch through your front leg, this is intended
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Staggered DB RDL's 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
66556f5881aead335fbdbf58
66556f5881aead335fbdbf58
Bent Over T-Spine Rotations
Bent Over T-Spine Rotations
3
3
1
3
m 
0
s
 rest
66ca967632f42fbec06a2147
66ca967632f42fbec06a2147
RDL MB Slam (SL)
RDL MB Slam (SL)
3
3
1
3
m 
0
s
 rest
66deb5ccb15bb1057269a628
66deb5ccb15bb1057269a628
Squat To Pull (Internal Hip Rotation)
Squat To Pull (Internal Hip Rotation)
3
3
1
3
m 
0
s
 rest
66ca93dd3caccbd6618d98b5
66ca93dd3caccbd6618d98b5
Staggered Bentover Row (Landmine SA)
Staggered Bentover Row (Landmine SA)
3
3
1
3
m 
0
s
 rest
669593628d4293971edc3de4
669593628d4293971edc3de4
Bird Dog Row
Bird Dog Row
3
3
1
3
m 
0
s
 rest
66ca956203ee048cc887fddc
66ca956203ee048cc887fddc
Leaning Cable Pulldown (SA)
Leaning Cable Pulldown (SA)
3
3
1
3
m 
0
s
 rest
66971184c4fb4ccbcbb2e2ca
66971184c4fb4ccbcbb2e2ca
Plank Row (SA)
Plank Row (SA)
3
3
1
3
m 
0
s
 rest
66de254687379554c7421c92
66de254687379554c7421c92
Staggered DB RDL's
Staggered DB RDL's
3
3
1
3
m 
0
s
 rest
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