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 - Thursday 4-6

Full Body Push - Thursday 4-6
60 mins

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

66c32a5a5b851da36e97dc79

Play Button
2DB Bench Fly (Incline)
 sets
 kg
 reps 
 rest
Notes
66531e4a3bcd6426eef5c3ab
Dumbbell
2DB Bench Fly (Incline)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Control the movement, avoid overextension. Mistakes: Dropping arms too low, not engaging chest.

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Biceps
2DB Bench Fly (Incline) muscle groups
Play Button
BB Reverse Lunge
 sets
 kg
 reps 
 rest
Notes
66531e515242a388a59412ef
Barbell
BB Reverse Lunge
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Step back into a lunge, keep front knee over ankle. Mistakes: Leaning forward, letting front knee extend past toes.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
BB Reverse Lunge muscle groups
Play Button
Side Plank Leg Raise
 sets
 kg
 reps 
 rest
Notes
66531e6ee36a86b1454ffd39
Bodyweight
Side Plank Leg Raise
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lift leg 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, Glutes
Side Plank Leg Raise muscle groups
Play Button
BB Bench Press
 sets
 kg
 reps 
 rest
Notes
66531e4f38cc09d755af1149
Barbell
BB Bench Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Press upwards, keep elbows at 45 degrees. Mistakes: Arching back, uneven press.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Chest, Deltoids
Secondary Muscles
Triceps
BB Bench Press muscle groups
Play Button
BB Back Squat
 sets
 kg
 reps 
 rest
Notes
66531e4e46002db7719c6b5c
Barbell
BB Back Squat
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Keep chest up, lower into squat. Mistakes: Rounding back, knees caving in.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Lower Back
BB Back Squat muscle groups
Play Button
Russian Twist
 sets
 kg
 reps 
 rest
Notes
66531e6c1d5787bc8ff436c6
Bodyweight
Russian Twist
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Rotate torso side to side, engage core. Mistakes: Not fully rotating, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus Abdominis, Obliques
Secondary Muscles
Shoulders
Russian Twist muscle groups
Play Button
Tricep Overhead Extension (band)
 sets
 kg
 reps 
 rest
Notes
66531e71fc8242bb15736391
Bands
Tricep Overhead Extension (band)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Extend arms fully, keep elbows close. Mistakes: Flaring elbows, using momentum.

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps Brachii
Secondary Muscles
Shoulders
Tricep Overhead extension (band) muscle groups
Play Button
Copenhagen Crunch
 sets
 kg
 reps 
 rest
Notes
66531e53ff16bd70bb2effbf
Bodyweight
Copenhagen Crunch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Focus on oblique contraction, control the movement. Mistakes: Using momentum, not engaging obliques.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Copenhagen Crunch muscle groups
Play Button
Calf Raises
 sets
 kg
 reps 
 rest
Notes
66b61dc8fbe502a0af33a0a9
Bodyweight,Dumbbell
Calf Raises
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Calves
Gastrocnemius
Secondary Muscles
Quads
Calf Raises muscle groups
66531e4a3bcd6426eef5c3ab
66531e4a3bcd6426eef5c3ab
2DB Bench Fly (Incline)
2DB Bench Fly (Incline)
3
3
1
3
m 
0
s
 rest
66531e515242a388a59412ef
66531e515242a388a59412ef
BB Reverse Lunge
BB Reverse Lunge
3
3
1
3
m 
0
s
 rest
66531e6ee36a86b1454ffd39
66531e6ee36a86b1454ffd39
Side Plank Leg Raise
Side Plank Leg Raise
3
3
1
3
m 
0
s
 rest
66531e4f38cc09d755af1149
66531e4f38cc09d755af1149
BB Bench Press
BB Bench Press
3
3
1
3
m 
0
s
 rest
66531e4e46002db7719c6b5c
66531e4e46002db7719c6b5c
BB Back Squat
BB Back Squat
3
3
1
3
m 
0
s
 rest
66531e6c1d5787bc8ff436c6
66531e6c1d5787bc8ff436c6
Russian Twist
Russian Twist
3
3
1
3
m 
0
s
 rest
66531e71fc8242bb15736391
66531e71fc8242bb15736391
Tricep Overhead Extension (band)
Tricep Overhead extension (band)
3
3
1
3
m 
0
s
 rest
66531e53ff16bd70bb2effbf
66531e53ff16bd70bb2effbf
Copenhagen Crunch
Copenhagen Crunch
3
3
1
3
m 
0
s
 rest
66b61dc8fbe502a0af33a0a9
66b61dc8fbe502a0af33a0a9
Calf Raises
Calf Raises
3
3
1
3
m 
0
s
 rest
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