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 Stabilisation

Full Body Stabilisation
45 mins

Stabilisation from top to bottom

66b98a933d781c08ae9144fe

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
Reverse Lunge Single Arm Press
 sets
 kg
 reps 
 rest
Notes
6621b9c4feb6c5fb7c3f317d
Dumbbell
Reverse Lunge Single Arm Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Simultaneously perform a reverse lunge and a single arm press
  2. Perform on the same side for the allocated rep range
  3. Prioritise control of each rep, particularly as you lower the dumbbell and set your lunge position
  4. Focus on keeping knee alignment straight. It might be useful to do this exercise in front of a mirror
Where you should 'feel it':
Primary Muscles:
Shoulders,Glutes
Deltoids,Gluteus Maximus
Secondary Muscles
Quads
Reverse Lunge Single Arm Press muscle groups
Play Button
Cable Scap Retractor (Kneeling)
 sets
 kg
 reps 
 rest
Notes
65bb891ea94244d11b627e9c
Cable
Cable Scap Retractor (Kneeling)
Notes:
Key Points:
  • Keeping your eyes on the cable machine, relax your upper traps at the start of the movement
  • Pull apart the rope as you bring the cable toward your sternum
  • Ensure your elbows are kept high, control the extension back to starting position
Common Mistakes:
  • Eyes downward and kyphotic position in set up
  • Elbows kept too low
  • Shrugging motion, activating the upper trap predominantly

Exercise Notes:

Key Points:

  • Keeping your eyes on the cable machine, relax your upper traps at the start of the movement
  • Pull apart the rope as you bring the cable toward your sternum
  • Ensure your elbows are kept high, control the extension back to starting position

Common Mistakes:

  • Eyes downward and kyphotic position in set up
  • Elbows kept too low
  • Shrugging motion, activating the upper trap predominantly
Where you should 'feel it':
Primary Muscles:
Traps
Trapezius
Secondary Muscles
Lats
Cable Scap Retractor (Kneeling) muscle groups
Play Button
Swiss Ball Isometric Back Extension W/ T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
66177918faa8bbbad350ef0a
Swiss Ball
Swiss Ball Isometric Back Extension W/ T-Spine Opener
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your hips in the middle of the ball with your feet anchored at the bottom of the wall
  2. Extend up until your body is in one straight line
  3. Create an isometric (static) hold where your lower back, glute and hamstring muscles are activated
  4. From this set position, alternate sides in thoracic rotation
Where you should 'feel it':
Primary Muscles:
Lower Back
Erector Spinae
Secondary Muscles
Lats
Swiss Ball Isometric Back Extension W/ T-Spine Opener 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
Play Button
Swiss Ball Neck Side Flexions
 sets
 kg
 reps 
 rest
Notes
661777049e2032fdc5bba140
Swiss Ball
Swiss Ball Neck Side Flexions
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in good posture with the Swiss Ball in line with your ear
  2. Moving only your neck, perform a side flexion into the ball that acts as resistance
  3. Perform each rep in a slow and controlled manner
  4. Don't lean into the ball to offset the load from your neck flexors
Where you should 'feel it':
Primary Muscles:
Traps
Trapezius
Secondary Muscles
Swiss Ball Neck Side Flexions muscle groups
669705ebd51a35e1ad27426b
669705ebd51a35e1ad27426b
Chest Press W/ Glute Bridge (SL)
Chest Press W/ Glute Bridge (SL)
3
3
1
3
m 
0
s
 rest
6621b9c4feb6c5fb7c3f317d
6621b9c4feb6c5fb7c3f317d
Reverse Lunge Single Arm Press
Reverse Lunge Single Arm Press
3
3
1
3
m 
0
s
 rest
65bb891ea94244d11b627e9c
65bb891ea94244d11b627e9c
Cable Scap Retractor (Kneeling)
Cable Scap Retractor (Kneeling)
3
3
1
3
m 
0
s
 rest
66177918faa8bbbad350ef0a
66177918faa8bbbad350ef0a
Swiss Ball Isometric Back Extension W/ T-Spine Opener
Swiss Ball Isometric Back Extension W/ T-Spine Opener
3
3
1
3
m 
0
s
 rest
661647f89fd8d1c34e95ad7c
661647f89fd8d1c34e95ad7c
Swiss Ball Deadbug
Swiss Ball Deadbug
3
3
1
3
m 
0
s
 rest
661777049e2032fdc5bba140
661777049e2032fdc5bba140
Swiss Ball Neck Side Flexions
Swiss Ball Neck Side Flexions
3
3
1
3
m 
0
s
 rest
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