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 Push - Monday 1-3

Full Body Push - Monday 1-3
60 mins

45-60min Full Body workout focussing on PUSH movements. Targeting shoulders and Quads

66b5f7075056d8d6eae7b8ea

Play Button
2DB Push Press
 sets
 kg
 reps 
 rest
Notes
66531e4caa5ad33890657c1b
Dumbbell
2DB Push Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Use legs to drive weights up, lock out arms. Mistakes: Not using legs, overextending back.

Where you should 'feel it':
Primary Muscles:
Shoulders, Quads
Deltoids, Quadriceps
Secondary Muscles
Triceps, Glutes
2DB Push Press muscle groups
Play Button
Cossack Squats
 sets
 kg
 reps 
 rest
Notes
66531e53b54bd9a84c1257c1
Bodyweight
Cossack Squats
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Shift weight side to side, keep chest up. Mistakes: Leaning forward, not maintaining balance.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Adductors
Cossack Squats muscle groups
Play Button
Side Plank Hip Raise
 sets
 kg
 reps 
 rest
Notes
66531f038df10f8c4666cffe
Bodyweight
Side Plank Hip Raise
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lift hips up in side plank position. Mistakes: Collapsing hips, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus Abdominis, Obliques
Secondary Muscles
Shoulders
Side Plank Hip Raise muscle groups
Play Button
Landmine Press
 sets
 kg
 reps 
 rest
Notes
66b5f76a52c2640489a65f10
Barbell
Landmine Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Stretch lower back and hip flexors, hold position. Mistakes: Not holding stretch long enough, improper form.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Lower Back,Obliques
Landmine Press muscle groups
Play Button
BB Front Squat
 sets
 kg
 reps 
 rest
Notes
66531e4fcd6cf2f21a934295
Barbell
BB Front Squat
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Keep elbows high, maintain upright torso. Mistakes: Letting elbows drop, rounding back.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Abs, Lower Back
BB Front Squat muscle groups
Play Button
Hanging Knee Raise
 sets
 kg
 reps 
 rest
Notes
66531e5945cdd6485635482f
Bodyweight
Hanging Knee Raise
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lift knees to chest, engage core. Mistakes: Swinging legs, not controlling movement.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus Abdominis
Secondary Muscles
Hips
Hanging Knee Raise muscle groups
Play Button
2DB Lateral Raise
 sets
 kg
 reps 
 rest
Notes
66531e4c8592e088c9732540
Dumbbell
2DB Lateral Raise
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lift to shoulder height, control the descent. Mistakes: Swinging weights, lifting too high.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
2DB Lateral Raise muscle groups
Play Button
FFE Split Squat
 sets
 kg
 reps 
 rest
Notes
66531e578592e088c9732b74
Bodyweight
FFE Split Squat
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower into lunge position, keep torso upright. Mistakes: Leaning forward, letting knee extend past toes.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
FFE Split Squat muscle groups
Play Button
1/2 Jackknife
 sets
 kg
 reps 
 rest
Notes
66531e49cc40e85e381439ea
Bodyweight
1/2 Jackknife
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Focus on controlled movements, engage core fully. Mistakes: Using momentum, not fully extending legs.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus Abdominis
Secondary Muscles
Obliques
1/2 Jackknife muscle groups
66531e4caa5ad33890657c1b
66531e4caa5ad33890657c1b
2DB Push Press
2DB Push Press
3
3
1
3
m 
0
s
 rest
66531e53b54bd9a84c1257c1
66531e53b54bd9a84c1257c1
Cossack Squats
Cossack Squats
3
3
1
3
m 
0
s
 rest
66531f038df10f8c4666cffe
66531f038df10f8c4666cffe
Side Plank Hip Raise
Side Plank Hip Raise
3
3
1
3
m 
0
s
 rest
66b5f76a52c2640489a65f10
66b5f76a52c2640489a65f10
Landmine Press
Landmine Press
3
3
1
3
m 
0
s
 rest
66531e4fcd6cf2f21a934295
66531e4fcd6cf2f21a934295
BB Front Squat
BB Front Squat
3
3
1
3
m 
0
s
 rest
66531e5945cdd6485635482f
66531e5945cdd6485635482f
Hanging Knee Raise
Hanging Knee Raise
3
3
1
3
m 
0
s
 rest
66531e4c8592e088c9732540
66531e4c8592e088c9732540
2DB Lateral Raise
2DB Lateral Raise
3
3
1
3
m 
0
s
 rest
66531e578592e088c9732b74
66531e578592e088c9732b74
FFE Split Squat
FFE Split Squat
3
3
1
3
m 
0
s
 rest
66531e49cc40e85e381439ea
66531e49cc40e85e381439ea
1/2 Jackknife
1/2 Jackknife
3
3
1
3
m 
0
s
 rest
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