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:
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Glutes & Hamstrings

Glutes & Hamstrings
0 mins

This workout focuses on building strength and muscle in the glutes and hamstrings. Incorporating exercises like deadlifts, hip thrusts, and leg curls, you'll enhance muscle definition and lower body strength. Get ready to sculpt your glutes and hamstrings!

6763390f08530783ed812bba

Play Button
Hip Thrust
 sets
 kg
 reps 
 rest
Notes
6412ef1e146c80fe64cbc87c
Plate loaded
Hip Thrust
Notes:
Key Points:
  • Attach seat belt across your hips and place feet evenly on platform.
  • 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 - Plate loaded muscle groups
Play Button
Romanian Deadlift (RDL)
 sets
 kg
 reps 
 rest
Notes
63a03faa45361c49143a1b35
Dumbbell
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:
Lower Back, Glutes, Hamstrings
Erector Spinae, Gluteus Maximus, Hamstrings
Secondary Muscles
Inner Thigh
Romanian Deadlift (RDL) - Dumbbell - Straight Leg 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
Play Button
Kettlebell Swing
 sets
 kg
 reps 
 rest
Notes
64f716aa53e9a1dbff789dea
KettleBell
Kettlebell Swing
Notes:
Key Points:
  • Stand feet spaced shoulder width and squat to pick up the kettlebell.

  • Hinge and extend up to swing the kettlebell up to shoulder height.

  • Let it swing down to past the start position and repeat.

Common Mistakes:
  • Swinging up too far past the shoulders.

  • Bending the arms throughout the swing.

  • Rounding the back.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Glutes, Hamstrings, Quads, Lower Back
Gluteus Maximus, Hamstrings, Quadriceps, Erector Spinae
Secondary Muscles
Abs, Traps, Lats
Kettlebell Swing - KettleBell 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
6412ef1e146c80fe64cbc87c
6412ef1e146c80fe64cbc87c
Hip Thrust
Hip Thrust - Plate loaded
3
3
1
3
0
s
 rest
63a03faa45361c49143a1b35
63a03faa45361c49143a1b35
Romanian Deadlift (RDL)
Romanian Deadlift (RDL) - Dumbbell - Straight Leg
3
3
1
3
0
s
 rest
64071a2a48ecc942c5636975
64071a2a48ecc942c5636975
Cable Glute Kickback
Cable Glute Kickback - Cable - Ankle Straps
3
3
1
3
0
s
 rest
64f716aa53e9a1dbff789dea
64f716aa53e9a1dbff789dea
Kettlebell Swing
Kettlebell Swing - KettleBell
3
3
1
3
0
s
 rest
6412ef1de4095335f3b307de
6412ef1de4095335f3b307de
Leg Curl (Seated)
Leg Curl - Pin loaded
3
3
1
3
0
s
 rest
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