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
[[{"exerciseName":"2DB Push Press","exerciseNotes":"Only use your knees WHEN you really need to, and go up in weight slightly each set. 12 should be the maximum you're able to do with control","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66531e4caa5ad33890657c1b","workoutExerciseItemID":"66531e4caa5ad33890657c1b","workoutExerciseFullName":"2DB Push Press"},{"exerciseName":"Cossack Squats","exerciseNotes":"As you lower down, rotate your torse slightly inwards and push your bent knee out with your outside elbow","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5.5","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5.5","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5.5","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66531e53b54bd9a84c1257c1","workoutExerciseItemID":"66531e53b54bd9a84c1257c1","workoutExerciseFullName":"Cossack Squats"},{"exerciseName":"Side Plank Hip Raise","exerciseNotes":"12 reps each side. Keep hips straight and lift as high as possible","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12.12","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12.12","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12.12","exerciseRestSeconds":"40","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66531f038df10f8c4666cffe","workoutExerciseItemID":"66531f038df10f8c4666cffe","workoutExerciseFullName":"Side Plank Hip Raise"}],[{"exerciseName":"Landmine Press","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8.8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8.8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6.6","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6.6","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66b5f76a52c2640489a65f10","workoutExerciseItemID":"66b5f76a52c2640489a65f10","workoutExerciseFullName":"Landmine Press"},{"exerciseName":"BB Front Squat","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66531e4fcd6cf2f21a934295","workoutExerciseItemID":"66531e4fcd6cf2f21a934295","workoutExerciseFullName":"BB Front Squat"},{"exerciseName":"Hanging Knee Raise","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"30","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"30","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"30","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"30","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66531e5945cdd6485635482f","workoutExerciseItemID":"66531e5945cdd6485635482f","workoutExerciseFullName":"Hanging Knee Raise"}],[{"exerciseName":"2DB Lateral Raise","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66531e4c8592e088c9732540","workoutExerciseItemID":"66531e4c8592e088c9732540","workoutExerciseFullName":"2DB Lateral Raise"},{"exerciseName":"FFE Split Squat","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6.6","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6.6","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6.6","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66531e578592e088c9732b74","workoutExerciseItemID":"66531e578592e088c9732b74","workoutExerciseFullName":"FFE Split Squat"},{"exerciseName":"1/2 Jackknife","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66531e49cc40e85e381439ea","workoutExerciseItemID":"66531e49cc40e85e381439ea","workoutExerciseFullName":"1/2 Jackknife"}]]

Full Body Push - Monday 4-6

Full Body Push - Monday 4-6
60 mins

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

66c32909ea798ff11b706c44

Superset
Play Button
2DB Push Press
4
 sets
 kg
10
 Reps
0:40
 rest
Only use your knees WHEN you really need to, and go up in weight slightly each set. 12 should be the maximum you're able to do with control
66531e4caa5ad33890657c1b
Dumbbell
2DB Push Press
0 seconds of 10 secondsVolume 0%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:10
00:10
 
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
3
 sets
 kg
5.5
 Reps
0:40
 rest
As you lower down, rotate your torse slightly inwards and push your bent knee out with your outside elbow
66531e53b54bd9a84c1257c1
Bodyweight
Cossack Squats
0 seconds of 15 secondsVolume 0%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:15
00:15
 
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
3
 sets
 kg
12.12
 Reps
0:40
 rest
12 reps each side. Keep hips straight and lift as high as possible
66531f038df10f8c4666cffe
Bodyweight
Side Plank Hip Raise
0 seconds of 18 secondsVolume 0%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:18
00:18
 
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
Superset
Play Button
Landmine Press
4
 sets
 kg
8.8
 Reps
1:00
 rest
66b5f76a52c2640489a65f10
Barbell
Landmine Press
0 seconds of 31 secondsVolume 0%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:31
00:31
 
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
4
 sets
 kg
8
 Reps
1:30
 rest
66531e4fcd6cf2f21a934295
Barbell
BB Front Squat
0 seconds of 24 secondsVolume 0%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:24
00:24
 
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
4
 sets
 kg
30
 Secs
1:00
 rest
66531e5945cdd6485635482f
Bodyweight
Hanging Knee Raise
0 seconds of 9 secondsVolume 0%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:09
00:09
 
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
Superset
Play Button
2DB Lateral Raise
3
 sets
 kg
12
 Reps
1:00
 rest
66531e4c8592e088c9732540
Dumbbell
2DB Lateral Raise
0 seconds of 15 secondsVolume 0%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:15
00:15
 
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
3
 sets
 kg
6.6
 Reps
1:00
 rest
66531e578592e088c9732b74
Bodyweight
FFE Split Squat
0 seconds of 24 secondsVolume 0%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:24
00:24
 
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
3
 sets
 kg
20
 Reps
1:00
 rest
66531e49cc40e85e381439ea
Bodyweight
1/2 Jackknife
0 seconds of 34 secondsVolume 0%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:34
00:34
 
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
Superset
66531e4caa5ad33890657c1b
66531e4caa5ad33890657c1b
2DB Push Press
Only use your knees WHEN you really need to, and go up in weight slightly each set. 12 should be the maximum you're able to do with control
2DB Push Press
3
3
1
0m 40s rest
2
0m 40s rest
3
0m 40s rest
4
0m 40s rest
66531e53b54bd9a84c1257c1
66531e53b54bd9a84c1257c1
Cossack Squats
As you lower down, rotate your torse slightly inwards and push your bent knee out with your outside elbow
Cossack Squats
3
3
1
0m 40s rest
2
0m 40s rest
3
0m 40s rest
66531f038df10f8c4666cffe
66531f038df10f8c4666cffe
Side Plank Hip Raise
12 reps each side. Keep hips straight and lift as high as possible
Side Plank Hip Raise
3
3
1
0m 40s rest
2
0m 40s rest
3
0m 40s rest
Superset
66b5f76a52c2640489a65f10
66b5f76a52c2640489a65f10
Landmine Press
Landmine Press
3
3
1
1m 0s rest
2
1m 0s rest
3
1m 0s rest
4
1m 0s rest
66531e4fcd6cf2f21a934295
66531e4fcd6cf2f21a934295
BB Front Squat
BB Front Squat
3
3
1
1m 30s rest
2
1m 30s rest
3
1m 30s rest
4
1m 30s rest
66531e5945cdd6485635482f
66531e5945cdd6485635482f
Hanging Knee Raise
Hanging Knee Raise
3
3
1
1m 0s rest
2
1m 0s rest
3
1m 0s rest
4
1m 0s rest
Superset
66531e4c8592e088c9732540
66531e4c8592e088c9732540
2DB Lateral Raise
2DB Lateral Raise
3
3
1
1m 0s rest
2
1m 0s rest
3
1m 0s rest
66531e578592e088c9732b74
66531e578592e088c9732b74
FFE Split Squat
FFE Split Squat
3
3
1
1m 0s rest
2
1m 0s rest
3
1m 0s rest
66531e49cc40e85e381439ea
66531e49cc40e85e381439ea
1/2 Jackknife
1/2 Jackknife
3
3
1
1m 0s rest
2
1m 0s rest
3
1m 0s rest
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
utm_campaign