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 (Hip Loading)

Full Body Push (Hip Loading)
1 hour

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

66cef7cf6d49688dafe74a92

Play Button
Barbell Push Press
 sets
 kg
 reps 
 rest
Notes
66a05e2402779890b3424a95
Barbell
Barbell Push Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Standing shoulder width apart, position the barbell on your upper chest, gripping it just outside shoulder-width. Keep elbows slightly in front of the bar
  2. Engage your core and initiate the movement by bending your knees slightly to dip down, lowering your body a few inches
  3. Explosively extend your hips and knees to push yourself upwards. As your legs extend, use the momentum to drive the barbell upward
  4. Push the barbell overhead by extending your arms fully, The bar should move in a straight line over your head
  5. Control the barbell back to its starting position
Where you should 'feel it':
Primary Muscles:
Shoulders,Glutes,Quads
Deltoids,Gluteus Maximus,Quadriceps
Secondary Muscles
Barbell Push Press muscle groups
Play Button
Front Squat
 sets
 kg
 reps 
 rest
Notes
6536474898c3b214862402e1
Barbell
Front Squat
Notes:
Key Points:

  • Position the barbell across your shoulders, step back and have feet shoulder width.

  • Bend your knees to approximately 90 degrees.

  • Extend back up to the start position and 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
Traps, Hamstrings, Abs
Front Squat - Barbell muscle groups
Play Button
Bulgarian W/ Torso Rotation (DB)
 sets
 kg
 reps 
 rest
Notes
66970ed67e11c145d9cc116b
Dumbbell
Bulgarian W/ Torso Rotation (DB)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your rear leg in an elevated position. Stand in good posture and set the dumbbell where the elbows are bent at 90 degrees
  2. Perform a Bulgarian split squat, ensure that your knee alignment is straight forward the entire time
  3. As you perform the squatting motion, perform a torso rotation with the dumbbell
  4. You're trying to maintain lower body stability as you rotate your upper body
  5. As you're squatting, ensure that you maintain your height of your torso and keep your posture!
Where you should 'feel it':
Primary Muscles:
Glutes,Quads,Abs
Gluteus Maximus,Quadriceps,Rectus abdominis
Secondary Muscles
Bulgarian W/ Torso Rotation (DB) muscle groups
Play Button
Single Leg 90 Degree Jump To Broad Jump
 sets
 kg
 reps 
 rest
Notes
6695adede722989fdcd72661
Bodyweight
Single Leg 90 Degree Jump To Broad Jump
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Stand on one foot, knee slightly bent, and arms set in a sprinting position. Engage your core and get ready to jump 90 degrees
  2. Use your arms for momentum and bend your knee to lower into a single leg squat position. Explosively swing your arms to the direction of your jump and push off the ground with your leg to leap as far as possible
  3. Land softly on both feet, spend the smallest amount of time in contact with the ground as possible before you explode into a broad jump, leaping forward as far as possible
  4. Land softly on both feet, keep your knees bent to absorb the impact. Ensure your feet are shoulder-width apart and your core remains engaged to maintain balance and control

Where you should 'feel it':
Primary Muscles:
Glutes,Quads
Gluteus Maximus,Quadriceps
Secondary Muscles
Single Leg 90 Degree Jump To Broad Jump muscle groups
Play Button
Reverse Lunge Swings
 sets
 kg
 reps 
 rest
Notes
66970df445b9b556086cc7e4
Kettlebell
Reverse Lunge Swings
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. From a starting position with feet together, perform a reverse lunge
  2. As you're lunging backward, simultaneously control the kettlebell toward the hip of your front leg (allowing for internal hip rotation)
  3. Driving from your lower body's extension, extend outward with the kettlebell as you come up from that lunge
  4. Alternate legs and perform this movement on the other side
  5. Ensure that you maintain posture and your abs are resisting excessive rotation throughout the movement
Where you should 'feel it':
Primary Muscles:
Quads,Glutes,Abs
Quadriceps,Gluteus Maximus,Rectus abdominis
Secondary Muscles
Reverse Lunge Swings muscle groups
Play Button
Pelvic Rotations Into Swiss Ball
 sets
 kg
 reps 
 rest
Notes
66cef5796be41cc4241ddbea
Swiss Ball
Pelvic Rotations Into Swiss Ball
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set Swiss ball in contact with left glute (just behind left hip)
  2. Rotate your pelvis and apply pressure into the swiss ball
  3. Separate your upper and lower body by maintaining a stable torso
  4. Note: if you aren't able to maintain a stable upper body use assistance (e.g., a golf club) as a support to hold onto
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Pelvic Rotations Into Swiss Ball muscle groups
Play Button
Internal Hip Rotation To Lunge Explode (MB)
 sets
 kg
 reps 
 rest
Notes
66ca89249302e358525675d8
Medicine Ball
Internal Hip Rotation To Lunge Explode (MB)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Hold a medicine ball tightly so it's in contact with your chest
  2. Start with your feet parallel, facing forward, but with enough space to perform a lunge
  3. Control the downphase of a lunge whilst simulatneously turning your torso in order to internally rotate into your hip
  4. Once set at the bottom, extend upward and rotate in the other direction
  5. Once you get the movement down pat, start to perfrom it more explosively
Where you should 'feel it':
Primary Muscles:
Glutes,Quads
Gluteus Maximus,Quadriceps
Secondary Muscles
Internal Hip Rotation To Lunge Explode (MB) muscle groups
66a05e2402779890b3424a95
66a05e2402779890b3424a95
Barbell Push Press
Barbell Push Press
3
3
1
3
m 
0
s
 rest
6536474898c3b214862402e1
6536474898c3b214862402e1
Front Squat
Front Squat - Barbell
3
3
1
3
m 
0
s
 rest
66970ed67e11c145d9cc116b
66970ed67e11c145d9cc116b
Bulgarian W/ Torso Rotation (DB)
Bulgarian W/ Torso Rotation (DB)
3
3
1
3
m 
0
s
 rest
6695adede722989fdcd72661
6695adede722989fdcd72661
Single Leg 90 Degree Jump To Broad Jump
Single Leg 90 Degree Jump To Broad Jump
3
3
1
3
m 
0
s
 rest
66970df445b9b556086cc7e4
66970df445b9b556086cc7e4
Reverse Lunge Swings
Reverse Lunge Swings
3
3
1
3
m 
0
s
 rest
66cef5796be41cc4241ddbea
66cef5796be41cc4241ddbea
Pelvic Rotations Into Swiss Ball
Pelvic Rotations Into Swiss Ball
3
3
1
3
m 
0
s
 rest
66ca89249302e358525675d8
66ca89249302e358525675d8
Internal Hip Rotation To Lunge Explode (MB)
Internal Hip Rotation To Lunge Explode (MB)
3
3
1
3
m 
0
s
 rest
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