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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Deadlift / Assistance

Deadlift / Assistance
0 mins

Deadlift & assistance

67a4db993f6ab6cb8acd53bf

Play Button
Rack Pull
 sets
 kg
 reps 
 rest
Notes
653647425d350e2b9c108ad2
Barbell
Rack Pull
Notes:
Key Points:

  • Stand straight with a slight bend in the knees with the bar over mid foot.

  • Hinge and extend up to straighten your body.

  • Hinge and lower back down 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, Traps, Lower Back
Gluteus Maximus, Hamstrings, Trapezius, Erector Spinae
Secondary Muscles
Quads, Lats
Rack Pull - Barbell muscle groups
Play Button
Bent Over Row
 sets
 kg
 reps 
 rest
Notes
65364746aa4e09c88de4b751
Barbell
Bent Over Row
Notes:
Key Points:

  • Grip the bar at shoulder width and hinge forwards as far as possible.

  • Bring the bar towards your lower chest in a straight motion.

  • Slowly retract back to the start position and repeat.

Common Mistakes:

  • Using excessive momentum.

  • Rounding the back.

  • Pulling towards your neck.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps
Bent Over Row - Barbell muscle groups
Play Button
Half Kneeling Cable Pulldown (SA)
 sets
 kg
 reps 
 rest
Notes
66ca596721d39a8b68456f98
Cable
Half Kneeling Cable Pulldown (SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set the cable machine to the highest attachment point with a handle
  2. Start in a half kneeling position, holding the cable with the opposite hand to your front leg
  3. At full extension of the arm, I want your palm to be facing downward
  4. As you pull the cable toward your chest, turn your palm to face inward
  5. Allow free flowing movement in your upper body throughout the movement 
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Half Kneeling Cable Pulldown (SA) 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
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
653647425d350e2b9c108ad2
653647425d350e2b9c108ad2
Rack Pull
Rack Pull - Barbell
3
3
1
3
m 
0
s
 rest
65364746aa4e09c88de4b751
65364746aa4e09c88de4b751
Bent Over Row
Bent Over Row - Barbell
3
3
1
3
m 
0
s
 rest
66ca596721d39a8b68456f98
66ca596721d39a8b68456f98
Half Kneeling Cable Pulldown (SA)
Half Kneeling Cable Pulldown (SA)
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
634a62185cb8acdef8e92679
634a62185cb8acdef8e92679
Leg Extension
Leg Extension - Pin loaded
3
3
1
3
m 
0
s
 rest
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