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 complete a warmup set before increasing weight every set. Aim to add weight each set until reaching a max weight for final set. Focus on squeezing glutes when performing 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":"Back Squat","exerciseNotes":"Perform x1 warmup set. Make sure to keep chest upright, back straight and push through heels. Aim to try and create depth","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":"653646be8d83ad1414d3e0ca","workoutExerciseItemID":"653646be8d83ad1414d3e0ca","workoutExerciseFullName":"Back Squat"}],[{"exerciseName":"Bulgarian Split Squat","exerciseNotes":"Place back foot on a bench or box. Keeping front knee over ankle as body lowers.","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":"64957e9d6fb368aacea9c5f1","workoutExerciseItemID":"64957e9d6fb368aacea9c5f1","workoutExerciseFullName":"Bulgarian Split Squat"}],[{"exerciseName":"Leg Extension","exerciseNotes":"Focusing on the contraction of quads at the top.","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":"634a62185cb8acdef8e92679","workoutExerciseItemID":"634a62185cb8acdef8e92679","workoutExerciseFullName":"Leg Extension"}],[{"exerciseName":"Cable Glute Kickback","exerciseNotes":"Attach an ankle strap to a low cable. Use a plate underneath feet to ensure better ROM. Squeeze glutes throughout the exercise.","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 Quads🍗

Glutes and Quads🍗
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

67df89060c1b739def594d99

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
Back Squat
 sets
 kg
 reps 
 rest
Notes
653646be8d83ad1414d3e0ca
Barbell
Back Squat
Notes:
Key Points:

  • Position the barbell across your traps, 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
Hamstrings, Abs
Back Squat - Barbell muscle groups
Play Button
Bulgarian Split Squat
 sets
 kg
 reps 
 rest
Notes
64957e9d6fb368aacea9c5f1
Dumbbell
Bulgarian Split Squat
Notes:
Key Points:
  • With your back foot on a bench, take a large step forward and 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 the start position and repeat.
Common Mistakes:
  • Knee caving inwards.
  • Placing too much weight on back leg.
  • Hips caving inwards on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
Bulgarian Split Squat - Dumbbell muscle groups
Play Button
Leg Extension
 sets
 kg
 reps 
 rest
Notes
634a62185cb8acdef8e92679
Pin loaded
Leg Extension
Notes:
Key Points:
  • Ensure your knees bend over the bench and the lower pad is against your lower shins.
  • Extend your legs to a point just before they are fully straightened.
  • Lower back to the starting point in a controlled manner.
Common Mistakes:
  • Extending the legs fully.
  • Feet pointing too far outwards or inwards.
  • Using momentum to bring the weight up or down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Leg Extension - 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
653646be8d83ad1414d3e0ca
653646be8d83ad1414d3e0ca
Back Squat
Back Squat - Barbell
3
3
1
3
m 
0
s
 rest
64957e9d6fb368aacea9c5f1
64957e9d6fb368aacea9c5f1
Bulgarian Split Squat
Bulgarian Split Squat - Dumbbell
3
3
1
3
m 
0
s
 rest
634a62185cb8acdef8e92679
634a62185cb8acdef8e92679
Leg Extension
Leg Extension - 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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