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:
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Full Body Push 2 (Block A)

Full Body Push 2 (Block A)
1 hour

Upper & Lower Pushing Movements

66e0bc92a05b727f4f73588b

Play Button
Dowel Horse Stances
 sets
 kg
 reps 
 rest
Notes
6656db67f04c6569e9a5ba7c
Bodyweight
Dowel Horse Stances
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Place a dowel straight down your spine, in contact with your head, upper back and tail bone
  2. Slowly extend out opposite arm and leg simultaneously
  3. Ensure that as you extend opposite arm and leg you don't compromise your spine angle to create an arch (keep flat)
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Dowel Horse Stances muscle groups
Play Button
Deep Squat W/ Torso Rotation
 sets
 kg
 reps 
 rest
Notes
66556d8624280cdd17e701c1
Bodyweight
Deep Squat W/ Torso Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Find yourself at the bottom of a deep squat
  2. Keeping your heels in contact with the floor, bring your feet as close together as they can
  3. With a stable lower body, extend up and rotate maximally with one arm at a time
  4. Alternate reps and make sure you look up as you do this
Where you should 'feel it':
Primary Muscles:
Lats,Quads
Latissimus Dorsi,Quadriceps
Secondary Muscles
Deep Squat W/ Torso Rotation muscle groups
Play Button
Push Up
 sets
 kg
 reps 
 rest
Notes
63a03fa5ce64bfcba7b1c594
Bodyweight
Push Up
Notes:
Key Points:
  • Place hands just wider than shoulder width in line with the shoulders.
  • Push through your hands extending your elbows.
  • Bend the elbows lowering yourself until your chest almost touches the ground 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 muscle groups
Play Button
Curtsy Lunge
 sets
 kg
 reps 
 rest
Notes
6548b6507992c7ab57440533
Bodyweight
Curtsy Lunge
Notes:
Key Points:
  • Stand straight with feet spaced hip width.

  • Step back diagonally and bent the front leg to 90 degrees.

  • Press up from the front leg back to the start position and repeat.

Common Mistakes:
  • Front knee bending out of line with foot.

  • Too small or large of a step.

  • Hips caving in.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Inner Thigh, Hamstrings
Curtsy Lunge - Bodyweight muscle groups
Play Button
Box Jump
 sets
 kg
 reps 
 rest
Notes
65386fa1217491b2cadc5de5
Bodyweight
Box Jump
Notes:
Key Points:
  • Stand feet spaced shoulder width facing a box.

  • Jump up and land evenly onto the box.

  • Slowly step down and repeat.

Common Mistakes:
  • Landing heels first.

  • Rushing repetitions.

  • Landing one foot before the other.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Calves, Hamstrings, Abs
Box Jump - Bodyweight muscle groups
Play Button
Sumo Squat
 sets
 kg
 reps 
 rest
Notes
6537a078822bf6507eac2cca
KettleBell
Sumo Squat
Notes:
Key Points:
  • Set feet at wider than shoulder width, pointing outwards.
  • Hinge to grab kettlebell then extend up.
  • Slowly lower back to the ground then repeat.
Common Mistakes:
  • Knees caving in past big toes.
  • Using momentum to drop down.
  • Bending the back.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs, Lower Back
Sumo Squat - KettleBell muscle groups
Play Button
Double Cable Push (Split Stance)
 sets
 kg
 reps 
 rest
Notes
66d783f5aee2695b53f3665d
Cable
Double Cable Push (Split Stance)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set both cable to shoulder height
  2. Keeping elbows tucked, take a step out so you have resistance from the cables
  3. Set yourself in a split stance (lunge-like position)
  4. Perform a press to full extension and control the movement back to starting position
  5. Complete for allocated rep count and then change the leg that is out the front
Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Double Cable Push (Split Stance) muscle groups
Play Button
Lunge To Knee Drive W/ Curl & Press
 sets
 kg
 reps 
 rest
Notes
6655653db1a258aa4ab94f6d
Dumbbell
Lunge To Knee Drive W/ Curl & Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up a step-up in front of you
  2. With dumbbells by your side, perform a reverse lunge
  3. Step up onto the box and drive upward with your knee until you find a single leg hold
  4. As you drive upward with the knee, simultaneously perform a bicep curl
  5. From this single leg hold, perform a shoulder press
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Quads,Shoulders,Biceps
Lunge To Knee Drive W/ Curl & Press muscle groups
Play Button
Single Leg MB Passover
 sets
 kg
 reps 
 rest
Notes
66177318e459b810319613dd
Medicine Ball
Single Leg MB Passover
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a single leg hold (with knee at 90 degrees)
  2. Once you've reached a point of stability, pass the MedBall overhead in an arc like shape
  3. Continue passing back and forth whilst you maintain balance
Where you should 'feel it':
Primary Muscles:
Calves
Gastrocnemius
Secondary Muscles
Single Leg MB Passover muscle groups
Play Button
Teapot
 sets
 kg
 reps 
 rest
Notes
64f7168d9081d4163965b2c8
KettleBell
Teapot
Notes:
Key Points:
  • Hold the kettlebell on one side and place your other hand on your hip.
  • Lean to the side as far as comfortable.
  • Extend back to the start position and repeat.
Common Mistakes:
  • Leaning slightly forward or back.
  • Rushing repetitions.
  • Lifting with the shoulder.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Teapot - KettleBell muscle groups
6656db67f04c6569e9a5ba7c
6656db67f04c6569e9a5ba7c
Dowel Horse Stances
Dowel Horse Stances
3
3
1
3
0
s
 rest
66556d8624280cdd17e701c1
66556d8624280cdd17e701c1
Deep Squat W/ Torso Rotation
Deep Squat W/ Torso Rotation
3
3
1
3
0
s
 rest
63a03fa5ce64bfcba7b1c594
63a03fa5ce64bfcba7b1c594
Push Up
Push Up - Bodyweight
3
3
1
3
0
s
 rest
6548b6507992c7ab57440533
6548b6507992c7ab57440533
Curtsy Lunge
Curtsy Lunge - Bodyweight
3
3
1
3
0
s
 rest
65386fa1217491b2cadc5de5
65386fa1217491b2cadc5de5
Box Jump
Box Jump - Bodyweight
3
3
1
3
0
s
 rest
6537a078822bf6507eac2cca
6537a078822bf6507eac2cca
Sumo Squat
Sumo Squat - KettleBell
3
3
1
3
0
s
 rest
66d783f5aee2695b53f3665d
66d783f5aee2695b53f3665d
Double Cable Push (Split Stance)
Double Cable Push (Split Stance)
3
3
1
3
0
s
 rest
6655653db1a258aa4ab94f6d
6655653db1a258aa4ab94f6d
Lunge To Knee Drive W/ Curl & Press
Lunge To Knee Drive W/ Curl & Press
3
3
1
3
0
s
 rest
66177318e459b810319613dd
66177318e459b810319613dd
Single Leg MB Passover
Single Leg MB Passover
3
3
1
3
0
s
 rest
64f7168d9081d4163965b2c8
64f7168d9081d4163965b2c8
Teapot
Teapot - KettleBell
3
3
1
3
0
s
 rest
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