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 (Core Focus)

Full Body Push (Core Focus)
1 hour

Upper and lower body push movements with great emphasis to load the hips

66cef94ab680e1a009280f17

Play Button
MB SA Explosive Chest Press
 sets
 kg
 reps 
 rest
Notes
6697082396ce25639a774337
Medicine Ball
MB SA Explosive Chest Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your feet together with a slight knee bend, resting the medicine ball on one shoulder
  2. Perform a single arm press at maximal output toward the target
  3. Reset to the starting position and repeat
  4. Ensure that you maintain your posture the entire time, keeping a stable lower body
Where you should 'feel it':
Primary Muscles:
Chest,Abs
Pectoralis Major,Rectus abdominis
Secondary Muscles
MB SA Explosive Chest Press 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
Golfers Rotational Press (Landmine SA)
 sets
 kg
 reps 
 rest
Notes
66a4af2bd062f09645523e99
Barbell
Golfers Rotational Press (Landmine SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a split stance, with the barbell (landmine) resting on top of your shoulder. Make sure you are at 90 degrees to the landmine
  2. Engaging your core to maintain stability, extend your arm up and out to execute the shoulder pressing motion with torso rotation
  3. Control downward back to the top of the shoulder
  4. Repeat for given repetitions
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Abs,Triceps
Golfers Rotational Press (Landmine SA) muscle groups
Play Button
Chest Press W/ Glute Bridge (SL)
 sets
 kg
 reps 
 rest
Notes
669705ebd51a35e1ad27426b
Dumbbell
Chest Press W/ Glute Bridge (SL)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. In a controlled manner, set your shoulder blades on the bench. Set one leg at 90 degrees to the ground and drive up with that glute. Set the other leg at its respective 90 degrees
  2. Press upward and set the dumbbells at the top
  3. Perform controlled presses with both dumbbells for the allocated rep range, then change to the other side
  4. Each rep, ensure you're driving upward with the hip of the leg in contact with the ground (activating your glutes and core)
Where you should 'feel it':
Primary Muscles:
Glutes,Chest
Gluteus Maximus,Pectoralis Major
Secondary Muscles
Chest Press W/ Glute Bridge (SL) muscle groups
Play Button
Goblet Curtsy Lunge
 sets
 kg
 reps 
 rest
Notes
6548b66d22432874dc115bef
Dumbbell
Goblet 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
Hamstrings, Abs
Goblet Curtsy Lunge - Dumbbell muscle groups
Play Button
Knees Over Toes Inverted KB Press
 sets
 kg
 reps 
 rest
Notes
6617729e6fbc7848b7504955
Kettlebell
Knees Over Toes Inverted KB Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a deep lunge position, but make sure your rear knee is off the ground
  2. Guide your knee over your toes to reach maximal dorsiflexion (ensure that your thigh is facing forward the entire time & heel is on the ground)
  3. Once you have reach lower body stability, hold the kettlebell in an inverted position and perform a controlled single arm press
Where you should 'feel it':
Primary Muscles:
Quads,Glutes,Shoulders
Quadriceps,Gluteus Maximus,Deltoids
Secondary Muscles
Knees Over Toes Inverted KB Press muscle groups
Play Button
All 4's Medball T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
6656d796b33dca99b832b35a
Medicine Ball
All 4's Medball T-Spine Opener
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Hold the medicine ball tightly into your torso with one arm
  2. Set yourself to have 3 points of contact into the ground (both feet and one arm)
  3. Rotate maximally with the side that is holding the medicine ball
  4. Attempt to maintain stability and only seek movement through that one side
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Lats
All 4's Medball T-Spine Opener muscle groups
6697082396ce25639a774337
6697082396ce25639a774337
MB SA Explosive Chest Press
MB SA Explosive Chest Press
3
3
1
3
m 
0
s
 rest
6537a078822bf6507eac2cca
6537a078822bf6507eac2cca
Sumo Squat
Sumo Squat - KettleBell
3
3
1
3
m 
0
s
 rest
66a4af2bd062f09645523e99
66a4af2bd062f09645523e99
Golfers Rotational Press (Landmine SA)
Golfers Rotational Press (Landmine SA)
3
3
1
3
m 
0
s
 rest
669705ebd51a35e1ad27426b
669705ebd51a35e1ad27426b
Chest Press W/ Glute Bridge (SL)
Chest Press W/ Glute Bridge (SL)
3
3
1
3
m 
0
s
 rest
6548b66d22432874dc115bef
6548b66d22432874dc115bef
Goblet Curtsy Lunge
Goblet Curtsy Lunge - Dumbbell
3
3
1
3
m 
0
s
 rest
6617729e6fbc7848b7504955
6617729e6fbc7848b7504955
Knees Over Toes Inverted KB Press
Knees Over Toes Inverted KB Press
3
3
1
3
m 
0
s
 rest
6656d796b33dca99b832b35a
6656d796b33dca99b832b35a
All 4's Medball T-Spine Opener
All 4's Medball T-Spine Opener
3
3
1
3
m 
0
s
 rest
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