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 (Glute Drive Machine)","exerciseNotes":"FOCUS ON THE TOP PORTION OF THE MOVEMENT (most contracted position). 2 second hold at the top.","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"6488650d5c48d3c504dd6274","workoutExerciseItemID":"6488650d5c48d3c504dd6274","workoutExerciseFullName":"Hip Thrust (Glute Drive Machine)"}],[{"exerciseName":"Nordic Curl","exerciseNotes":"JUST BODYWEIGHT. As many reps as possible","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"AMRAP","reps":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"AMRAP","reps":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"AMRAP","reps":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"6450fd903e598bd0d7e09c16","workoutExerciseItemID":"6450fd903e598bd0d7e09c16","workoutExerciseFullName":"Nordic Curl"}],[{"exerciseName":"Bulgarian Split Squat","exerciseNotes":"Here we are focusing on the GLUTES, therefore take a bigger step outward than usual so when you are at the bottom of the movement, your knee is still maintaining a 90 degree angle. This ensures you are targeting the glutes, not the quads.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6-8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6-8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"64957e97950e7f3d92eb1a76","workoutExerciseItemID":"64957e97950e7f3d92eb1a76","workoutExerciseFullName":"Bulgarian Split Squat"}],[{"exerciseName":"Romanian Deadlift (RDL)","exerciseNotes":"USE DUMBBELLS On the 3rd and final set, complete as many reps as possible (AMRAP) with 30% less weight than previous sets","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"AMRAP","reps":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"6537a07c4de7f8c08f9d9192","workoutExerciseItemID":"6537a07c4de7f8c08f9d9192","workoutExerciseFullName":"Romanian Deadlift (RDL)"}],[{"exerciseName":"Leg Curl (Lying)","exerciseNotes":"REPS ON REPS!","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12-15","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12-15","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8ac06e9e92676","workoutExerciseItemID":"634a62185cb8ac06e9e92676","workoutExerciseFullName":"Leg Curl (Lying)"}]]

GLUTES & HAMSTRINGS

GLUTES & HAMSTRINGS
1 hour

POWER & DRIVE

66eb66bfb1bb8fc2dd427f22

Play Button
Hip Thrust (Glute Drive Machine)
 sets
 kg
 reps 
 rest
Notes
6488650d5c48d3c504dd6274
Plate loaded
Hip Thrust (Glute Drive Machine)
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 - Band and Round Pad muscle groups
Play Button
Nordic Curl
 sets
 kg
 reps 
 rest
Notes
6450fd903e598bd0d7e09c16
Bodyweight
Nordic Curl
Notes:
Key Points:
  • Adjust so your knees are at the bottom of the padding and balls of feet against platform.
  • Keep torso straight as you extend knees until body is parallel.
  • Tense hamstrings to pull yourself back to the start position and repeat.
Common Mistakes:
  • Using momentum and dropping down.
  • Bending your back.
  • Sliding back instead of using hamstrings to pull.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Abs
Nordic Curl - Bodyweight - GHD muscle groups
Play Button
Bulgarian Split Squat
 sets
 kg
 reps 
 rest
Notes
64957e97950e7f3d92eb1a76
KettleBell
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 - KettleBell muscle groups
Play Button
Romanian Deadlift (RDL)
 sets
 kg
 reps 
 rest
Notes
6537a07c4de7f8c08f9d9192
KettleBell
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:
Hamstrings, Glutes, Lower Back
Hamstrings, Gluteus Maximus, Erector Spinae
Secondary Muscles
Abs
Romanian Deadlift (RDL) - KettleBell muscle groups
Play Button
Leg Curl (Lying)
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac06e9e92676
Pin loaded
Leg Curl (Lying)
Notes:
Key Points:
  • Ensure your knees are just off the bench.
  • Tense your hamstrings to curl the pad towards your glutes.
  • Slowly lower back to a point just before your legs are fully extended.
Common Mistakes:
  • Extending the legs fully.
  • Using momentum to curl the weight up and dropping downward.
  • Hips and chest coming off of the bench.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Calves
Leg Curl - Pin loaded - Lying muscle groups
6488650d5c48d3c504dd6274
6488650d5c48d3c504dd6274
Hip Thrust (Glute Drive Machine)
Hip Thrust - Plate loaded - Band and Round Pad
3
3
1
3
m 
0
s
 rest
6450fd903e598bd0d7e09c16
6450fd903e598bd0d7e09c16
Nordic Curl
Nordic Curl - Bodyweight - GHD
3
3
1
3
m 
0
s
 rest
64957e97950e7f3d92eb1a76
64957e97950e7f3d92eb1a76
Bulgarian Split Squat
Bulgarian Split Squat - KettleBell
3
3
1
3
m 
0
s
 rest
6537a07c4de7f8c08f9d9192
6537a07c4de7f8c08f9d9192
Romanian Deadlift (RDL)
Romanian Deadlift (RDL) - KettleBell
3
3
1
3
m 
0
s
 rest
634a62185cb8ac06e9e92676
634a62185cb8ac06e9e92676
Leg Curl (Lying)
Leg Curl - Pin loaded - Lying
3
3
1
3
m 
0
s
 rest
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