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":"Push Up (Incline)","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"05","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65386fae23b5f1cf9cc80d2d","workoutExerciseItemID":"65386fae23b5f1cf9cc80d2d","workoutExerciseFullName":"Push Up (Incline)"},{"exerciseName":"Torso Rotations","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"05","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66de7719913666b90e63500c","workoutExerciseItemID":"66de7719913666b90e63500c","workoutExerciseFullName":"Torso Rotations"},{"exerciseName":"Deep Squat To Leg Extension","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ba2172984487ceb38e6652","workoutExerciseItemID":"65ba2172984487ceb38e6652","workoutExerciseFullName":"Deep Squat To Leg Extension"}]},{"Super Set":[{"exerciseName":"Bulgarian Split Squat","exerciseNotes":"","sets":4,"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":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"64957e996fb368aacea9c503","workoutExerciseItemID":"64957e996fb368aacea9c503","workoutExerciseFullName":"Bulgarian Split Squat"},{"exerciseName":"Incline Cross-Over Push Up","exerciseNotes":"","sets":4,"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":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"64f716ca7f58f3c9f6b6cf93","workoutExerciseItemID":"64f716ca7f58f3c9f6b6cf93","workoutExerciseFullName":"Incline Cross-Over Push Up"}]},{"Super Set":[{"exerciseName":"Goblet Multidirectional Lunge","exerciseNotes":"No weight","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66553c28829cfca103e44cfd","workoutExerciseItemID":"66553c28829cfca103e44cfd","workoutExerciseFullName":"Goblet Multidirectional Lunge"},{"exerciseName":"Single Leg Wall Hold w/ T-spine 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":"65ba1b81a7fdfcca22fdd609","workoutExerciseItemID":"65ba1b81a7fdfcca22fdd609","workoutExerciseFullName":"Single Leg Wall Hold w/ T-spine Rotation"}]},{"Super Set":[{"exerciseName":"Anti-Extension Hip Rotators","exerciseNotes":"Use any wall to replace the ball","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":"66cef633491cf90cf4c44972","workoutExerciseItemID":"66cef633491cf90cf4c44972","workoutExerciseFullName":"Anti-Extension Hip Rotators"},{"exerciseName":"Swiss Ball Deadbug","exerciseNotes":"You don't have to use a ball. Connect opposite arm and leg together.","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"661647f89fd8d1c34e95ad7c","workoutExerciseItemID":"661647f89fd8d1c34e95ad7c","workoutExerciseFullName":"Swiss Ball Deadbug"}]}]

Full Body Push 1A (BW)

Full Body Push 1A (BW)
40 mins

Upper & Lower Pushing Movements

66fa4bf525292149fcf9a04d

Play Button
Push Up (Incline)
 sets
 kg
 reps 
 rest
Notes
65386fae23b5f1cf9cc80d2d
Bodyweight
Push Up (Incline)
Notes:
Key Points:

  • Place hands just wider than shoulder width in line with the shoulders with hands on a bench.

  • Push through your hands extending your elbows.

  • Bend the elbows lowering yourself until your chest almost touches the bench and repeat.

Common Mistakes:

  • Flaring the elbows out at 90 degrees.

  • Arching you glutes upwards.

  • Dropping back and shoulders down too low.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Push Up - Bodyweight - Incline muscle groups
Play Button
Torso Rotations
 sets
 kg
 reps 
 rest
Notes
66de7719913666b90e63500c
Bodyweight
Torso Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Place a golf club OR dowel across your chest
  2. Get into golf posture (slight hinge at the hips)
  3. Set your lower body to resist any movement
  4. Rotate through your torso as much as possible, focus on dissociation
  5. Alternate sides between each rep
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Torso Rotations muscle groups
Play Button
Deep Squat To Leg Extension
 sets
 kg
 reps 
 rest
Notes
65ba2172984487ceb38e6652
Bodyweight
Deep Squat To Leg Extension
Notes:
Key Points:
  • Holding your feet, take a wide stance and go to your lowest point of a squat
  • Stand up and extend at the knee as far as possible whilst maintaining contact with your feet
  • Tuck your head under in order to activate as much stretch through your lower back
Common Mistakes:
  • Not taking a wide enough stance to get great depth
  • Performing the movement too quickly
  • Not tucking your head and no lower back stretch

Exercise Notes:

Key Points:

  • Holding your feet, take a wide stance and go to your lowest point of a squat
  • Stand up and extend at the knee as far as possible whilst maintaining contact with your feet
  • Tuck your head under in order to activate as much stretch through your lower back

Common Mistakes:

  • Not taking a wide enough stance to get great depth
  • Performing the movement too quickly
  • Not tucking your head and no lower back stretch
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lower Back
Deep Squat To Leg Extension muscle groups
Play Button
Bulgarian Split Squat
 sets
 kg
 reps 
 rest
Notes
64957e996fb368aacea9c503
Bodyweight
Bulgarian Split Squat
Notes:
Key Points:
  • Place shoelaces on a bench or flat surface then take a large step forward.
  • Bend your front knee to approximately 90 degrees.
  • Extend back to the start position and repeat.
Common Mistakes:
  • Knee caving inwards.
  • Using the back foot to assist pressing too much.
  • Bending the back.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
Bulgarian Split Squat - Bodyweight muscle groups
Play Button
Incline Cross-Over Push Up
 sets
 kg
 reps 
 rest
Notes
64f716ca7f58f3c9f6b6cf93
Bodyweight
Incline Cross-Over Push Up
Notes:
Key Points:

  • Place hands just wider than shoulder width in line with the shoulders with hands on a bench.

  • Push through your hands extending your elbows, then bring your knees across one at a time.

  • Bend the elbows lowering yourself until your chest almost touches the bench and repeat.

Common Mistakes:

  • Flaring the elbows out at 90 degrees.

  • Arching you glutes upwards.

  • Dropping back and shoulders down too low.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Triceps, Abs
Incline Cross-Over Push Up - Bodyweight muscle groups
Play Button
Goblet Multidirectional Lunge
 sets
 kg
 reps 
 rest
Notes
66553c28829cfca103e44cfd
Dumbbell
Goblet Multidirectional Lunge
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Hold the weight in a goblet position
  2. Focusing on one leg at a time, lunge forward, laterally and reverse
  3. Forward: focus on knee stabilisation, stay in one straight line
  4. Lateral: feet parallel, feel like your dominant glute is going diagonally backward into the hip
  5. Reverse: focus on the maintenance on stability, slow and controlled
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Quads,Hamstrings
Goblet Multidirectional Lunge muscle groups
Play Button
Single Leg Wall Hold w/ T-spine Rotation
 sets
 kg
 reps 
 rest
Notes
65ba1b81a7fdfcca22fdd609
Bodyweight
Single Leg Wall Hold w/ T-spine Rotation
Notes:
Key Points:
  • Set yourself on one leg with the other leg driving into the wall at 90 degrees
  • Hinge from the hips and extend your arms outward into a T position
  • Maintaining the same level of hinge, rotate from your T-spine, dissociating your thoracic spine to hips
Common Mistakes:
  • Not driving your rear leg into the wall hard enough to activate your glutes
  • Lacking stability to set your hips and pelvis in order to disasociate
  • Trying to hinge too much where you start flexing your trunk and lower back

Exercise Notes:

Key Points:

  • Set yourself on one leg with the other leg driving into the wall at 90 degrees
  • Hinge from the hips and extend your arms outward into a T position
  • Maintaining the same level of hinge, rotate from your T-spine, dissociating your thoracic spine to hips

Common Mistakes:

  • Not driving your rear leg into the wall hard enough to activate your glutes
  • Lacking stability to set your hips and pelvis in order to disasociate
  • Trying to hinge too much where you start flexing your trunk and lower back
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Quads
Single Leg Wall Hold w/ T-spine Rotation muscle groups
Play Button
Anti-Extension Hip Rotators
 sets
 kg
 reps 
 rest
Notes
66cef633491cf90cf4c44972
Swiss Ball
Anti-Extension Hip Rotators
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set the Swiss ball behind your left butt cheek
  2. Rotate your hips and pelvis in order to clear your lead side
  3. Apply pressure into the ball as you make a turn
  4. Maintain a stable upper body in order to separate your upper and lower body
  5. Note: if you can't keep the upper body still and effectively separate the lower body, use a golf club or support to set the upper body
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Anti-Extension Hip Rotators muscle groups
Play Button
Swiss Ball Deadbug
 sets
 kg
 reps 
 rest
Notes
661647f89fd8d1c34e95ad7c
Swiss Ball
Swiss Ball Deadbug
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set the ball off your stomach and apply pressure from all 4's into the ball
  2. Ensure that in set-up, your back is completely flat on the floor (draw belly button toward the floor), this will allow you to resist arching and lower back pressure throughout the exercise
  3. Extend opposite arm and leg out and briefly touch the floor as a point of reference
  4. Control each rep and alternate between sides
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Swiss Ball Deadbug muscle groups
65386fae23b5f1cf9cc80d2d
65386fae23b5f1cf9cc80d2d
Push Up (Incline)
Push Up - Bodyweight - Incline
3
3
1
3
m 
0
s
 rest
66de7719913666b90e63500c
66de7719913666b90e63500c
Torso Rotations
Torso Rotations
3
3
1
3
m 
0
s
 rest
65ba2172984487ceb38e6652
65ba2172984487ceb38e6652
Deep Squat To Leg Extension
Deep Squat To Leg Extension
3
3
1
3
m 
0
s
 rest
64957e996fb368aacea9c503
64957e996fb368aacea9c503
Bulgarian Split Squat
Bulgarian Split Squat - Bodyweight
3
3
1
3
m 
0
s
 rest
64f716ca7f58f3c9f6b6cf93
64f716ca7f58f3c9f6b6cf93
Incline Cross-Over Push Up
Incline Cross-Over Push Up - Bodyweight
3
3
1
3
m 
0
s
 rest
66553c28829cfca103e44cfd
66553c28829cfca103e44cfd
Goblet Multidirectional Lunge
Goblet Multidirectional Lunge
3
3
1
3
m 
0
s
 rest
65ba1b81a7fdfcca22fdd609
65ba1b81a7fdfcca22fdd609
Single Leg Wall Hold w/ T-spine Rotation
Single Leg Wall Hold w/ T-spine Rotation
3
3
1
3
m 
0
s
 rest
66cef633491cf90cf4c44972
66cef633491cf90cf4c44972
Anti-Extension Hip Rotators
Anti-Extension Hip Rotators
3
3
1
3
m 
0
s
 rest
661647f89fd8d1c34e95ad7c
661647f89fd8d1c34e95ad7c
Swiss Ball Deadbug
Swiss Ball Deadbug
3
3
1
3
m 
0
s
 rest
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