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
[[{"exerciseName":"Hip Thrust","exerciseNotes":" Ensure to do a warmup set before increasing weight every set. Reaching max weight for the last set. Squeeze your glutes at the top of the movement.","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8-10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8-10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8-10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8-10"}],"guideID":"64f716d35cc15d054d0b1a5c","workoutExerciseItemID":"64f716d35cc15d054d0b1a5c","workoutExerciseFullName":"Hip Thrust"}],[{"exerciseName":"Romanian Deadlift (RDL)","exerciseNotes":"Ensure to do a warmup set before increasing weight every set. Reaching max weight for the last set. Maintain a slight bend in your knees and focus on hinging at the hips.","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8-10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8-10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8-10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8-10"}],"guideID":"6536473e339db3ec3d96bee5","workoutExerciseItemID":"6536473e339db3ec3d96bee5","workoutExerciseFullName":"Romanian Deadlift (RDL)"}],[{"exerciseName":"Reverse Lunge","exerciseNotes":"Use barbell or Smith machine if you need more stability. Use a plate to stand on to create depth. Ensure your knee doesn't go past your toe when performing the excercise to ensure maximum glute activation.","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8-10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8-10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8-10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8-10"}],"guideID":"653646c0aa4e09c88de44376","workoutExerciseItemID":"653646c0aa4e09c88de44376","workoutExerciseFullName":"Reverse Lunge"}],[{"exerciseName":"Leg Curl (Seated)","exerciseNotes":"Any various of a leg curl works. Isolation of the hamstring muscles.","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8-10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8-10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8-10"}],"guideID":"6412ef1de4095335f3b307de","workoutExerciseItemID":"6412ef1de4095335f3b307de","workoutExerciseFullName":"Leg Curl (Seated)"}],[{"exerciseName":"Cable Glute Kickback","exerciseNotes":"Focus on control and squeezing your glutes throughout the exercise. Stand on a plate to allow for better Range of Motion.","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"64071a2a48ecc942c5636975","workoutExerciseItemID":"64071a2a48ecc942c5636975","workoutExerciseFullName":"Cable Glute Kickback"}]]

Glutes and Hamstrings 🍑

Glutes and Hamstrings 🍑
0 mins

a session aimed to effectively target both muscle groups and can be tailored to your fitness level. Make sure to warm up before starting your workout and cool down afterward. Warm up (5-10mins): Dynamic stretching

67df8134e6f5aa57202b9d9e

Play Button
Hip Thrust
 sets
 kg
 reps 
 rest
Notes
64f716d35cc15d054d0b1a5c
Barbell
Hip Thrust
Notes:
Key Points:

  • Place the bar across your hips and place feet evenly on the ground.

  • Raise glutes until torso and quads become straight.

  • Slowly lower until torso and quads make a 90 degree angle, then repeat.

Common Mistakes:

  • Placing feet too high, restricting the top of the movement.

  • Rushing repetitions, using momentum.

  • Placing feet too low, restricting the bottom of the movement.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Glutes, Hamstrings
Gluteus Maximus, Hamstrings
Secondary Muscles
Quads, Abs, Lower Back
Hip Thrust - Barbell muscle groups
Play Button
Romanian Deadlift (RDL)
 sets
 kg
 reps 
 rest
Notes
6536473e339db3ec3d96bee5
Barbell
Romanian Deadlift (RDL)
Notes:
Key Points:

  • Stand straight with a slight bend in the knees.

  • Hinge forwards, where the weights go down to your mid shins.

  • Hinge back upwards to the start position.

Common Mistakes:

  • Arching the back.

  • Bending the knees too far forward.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Glutes, Hamstrings, Lower Back
Gluteus Maximus, Hamstrings, Erector Spinae
Secondary Muscles
Quads, Abs
Romanian Deadlift (RDL) - Barbell muscle groups
Play Button
Reverse Lunge
 sets
 kg
 reps 
 rest
Notes
653646c0aa4e09c88de44376
Barbell
Reverse Lunge
Notes:
Key Points:

  • Position bar on traps and take a large step backwards, space your feet at hip width.

  • Bend your front leg until it's at roughly 90 degrees and your back knee is close to the floor.

  • Extend back up to standing and repeat.

Common Mistakes:

  • Striding too far back.

  • Too small of a stride back.

  • Knees caving inwards past big toes.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings
Reverse Lunge - Barbell muscle groups
Play Button
Leg Curl (Seated)
 sets
 kg
 reps 
 rest
Notes
6412ef1de4095335f3b307de
Pin loaded
Leg Curl (Seated)
Notes:
Key Points:
  • Make sure your knees are aligned with the pivot point of the machine.
  • Contract your hamstrings to the curl pad down and towards the back of your thighs as far as it feels comfortable.
  • Briefly hold at that point then slowly extend back to the starting position in a controlled manner.
Common Mistakes:
  • Fully extending the legs.
  • Feet angling too far in or outwards.
  • Upper body moving too much and not staying stationary.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Calves
Leg Curl - Pin loaded muscle groups
Play Button
Cable Glute Kickback
 sets
 kg
 reps 
 rest
Notes
64071a2a48ecc942c5636975
Cable
Cable Glute Kickback
Notes:
Key Points:
  • Hinge forward and hold for support.
  • Kick back and up in an arc until heel is at hip height.
  • Lower back down same path and repeat.
Common Mistakes:
  • Swinging body for momentum.
  • Kicking straight back.
  • Twisting torso throughout.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Hamstrings
Cable Glute Kickback - Cable - Ankle Straps muscle groups
64f716d35cc15d054d0b1a5c
64f716d35cc15d054d0b1a5c
Hip Thrust
Hip Thrust - Barbell
3
3
1
3
m 
0
s
 rest
6536473e339db3ec3d96bee5
6536473e339db3ec3d96bee5
Romanian Deadlift (RDL)
Romanian Deadlift (RDL) - Barbell
3
3
1
3
m 
0
s
 rest
653646c0aa4e09c88de44376
653646c0aa4e09c88de44376
Reverse Lunge
Reverse Lunge - Barbell
3
3
1
3
m 
0
s
 rest
6412ef1de4095335f3b307de
6412ef1de4095335f3b307de
Leg Curl (Seated)
Leg Curl - Pin loaded
3
3
1
3
m 
0
s
 rest
64071a2a48ecc942c5636975
64071a2a48ecc942c5636975
Cable Glute Kickback
Cable Glute Kickback - Cable - Ankle Straps
3
3
1
3
m 
0
s
 rest
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