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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TEST1

TEST1
0 mins

Hypertrophy training glute workout

6752422eb24ca68e6f1b0b75

Play Button
Glute Extensions
 sets
 kg
 reps 
 rest
Notes
66de3248ff60b778fd994b4a
Bodyweight
Glute Extensions
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Lie on your side with your head supported
  2. Perform a glute and knee extension through one hip, keeping every other body part still
  3. Control your knee toward your chest and repeat, perform in a slow, controlled manner, 
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Glute Extensions muscle groups
Play Button
Glute Circles
 sets
 kg
 reps 
 rest
Notes
66de32a5d83e97c1fa9a0a32
Bodyweight
Glute Circles
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Lie on your side with your head supported
  2. Set your hip in abduction (away from your midline)
  3. Keep your leg straight and perform slow circles forward and then backward
  4. Keep the rest of your body still
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Glute Circles muscle groups
Play Button
2DB Box Step Up
 sets
 kg
 reps 
 rest
Notes
66b60cfcb0240b816babf6f7
Bodyweight,Dumbbell
2DB Box Step Up
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads,Glutes
Quadriceps,Gluteus Maximus
Secondary Muscles
Hamstrings,Calves
2DB Box Step Up muscle groups
Play Button
BB Box Squat
 sets
 kg
 reps 
 rest
Notes
66b60c8946184a80dc781cda
Barbell
BB Box Squat
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads,Glutes
Quadriceps,Gluteus Maximus
Secondary Muscles
Abs,Lower Back,Hips
BB Box Squat muscle groups
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
Deadlift
 sets
 kg
 reps 
 rest
Notes
6548b66581441964442ad4ff
Dumbbell
Deadlift
Notes:
Key Points:

  • Stand shoulder width, then hinge and bend to lower yourself down.

  • Extend the hips and knees to straighten your body.

  • Slowly lower back down to the start position and repeat.

Common Mistakes:

  • Rounding the back.

  • Hyperextending the hips.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes, Hamstrings, Lower Back
Quadriceps, Gluteus Maximus, Hamstrings, Erector Spinae
Secondary Muscles
Abs, Lats, Traps
Deadlift - Dumbbell muscle groups
66de3248ff60b778fd994b4a
66de3248ff60b778fd994b4a
Glute Extensions
Glute Extensions
3
3
1
3
m 
0
s
 rest
66de32a5d83e97c1fa9a0a32
66de32a5d83e97c1fa9a0a32
Glute Circles
Glute Circles
3
3
1
3
m 
0
s
 rest
66b60cfcb0240b816babf6f7
66b60cfcb0240b816babf6f7
2DB Box Step Up
2DB Box Step Up
3
3
1
3
m 
0
s
 rest
66b60c8946184a80dc781cda
66b60c8946184a80dc781cda
BB Box Squat
BB Box Squat
3
3
1
3
m 
0
s
 rest
64f716d35cc15d054d0b1a5c
64f716d35cc15d054d0b1a5c
Hip Thrust
Hip Thrust - Barbell
3
3
1
3
m 
0
s
 rest
6548b66581441964442ad4ff
6548b66581441964442ad4ff
Deadlift
Deadlift - Dumbbell
3
3
1
3
m 
0
s
 rest
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