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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Internal"},{"exerciseName":"A-Frame Openers","exerciseNotes":"ES - Each Side","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dcd777d5c1efa9fb99d","workoutExerciseItemID":"66a21dcd777d5c1efa9fb99d","workoutExerciseFullName":"A-Frame Openers"},{"exerciseName":"All Four - SL WIndmill","exerciseNotes":"ES - Each Side","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dcd8b52295de7552e0e","workoutExerciseItemID":"66a21dcd8b52295de7552e0e","workoutExerciseFullName":"All Four - SL WIndmill"},{"exerciseName":"SL Balance Hip Opener","exerciseNotes":"ES - Each Side","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dcd9b42a6b3fb9e0287","workoutExerciseItemID":"66a21dcd9b42a6b3fb9e0287","workoutExerciseFullName":"SL Balance Hip Opener"}]]

Hip Mobility I

Hip Mobility I
45 mins

A Mobility Workout To Challenge Your Hips To Their Fullest

66b4db2ee8277a7b1db077c1

Play Button
Dynamic Psoas Stretch
 sets
 kg
 reps 
 rest
Notes
66a21dcc2208663f61f31ac9
Mobility
Dynamic Psoas Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep hips square, engage glutes, stretch slowly. Common Mistakes: Overstretching, not engaging glutes.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
None
Dynamic Psoas Stretch muscle groups
Play Button
Squat Hip Extension
 sets
 kg
 reps 
 rest
Notes
66a21dcbd4bfb44745f53787
Bodyweight
Squat Hip Extension
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep chest up, extend hips fully, engage glutes. Common Mistakes: Leaning forward, not extending hips fully.

Where you should 'feel it':
Primary Muscles:
Glutes, Quads
Gluteus Maximus, Quadriceps
Secondary Muscles
Hamstrings
Squat Hip Extension muscle groups
Play Button
Walking Lunge
 sets
 kg
 reps 
 rest
Notes
66a21dccf09915e52649b6c1
Bodyweight
Walking Lunge
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Step forward with control, keep knee over ankle, engage glutes. Common Mistakes: Letting knee go past toes, leaning forward.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Calves
Walking Lunge muscle groups
Play Button
Abdominal Bracing w Bridge SL
 sets
 kg
 reps 
 rest
Notes
66a21dcc5a3cd6acbfb38f42
Bodyweight
Abdominal Bracing w Bridge SL
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, lift hips evenly, keep one leg extended. Common Mistakes: Letting hips drop, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs, Glutes
Rectus abdominis, Gluteus Maximus
Secondary Muscles
Lower Back
Abdominal Bracing w Bridge SL muscle groups
Play Button
Seated Banded Internal Hip Rotations
 sets
 kg
 reps 
 rest
Notes
66a21dcc8bb95f91b386d3cb
Bands
Seated Banded Internal Hip Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Sit tall, rotate hip internally, keep band tension. Common Mistakes: Slouching, using momentum.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
None
Seated Banded Internal Hip Rotations muscle groups
Play Button
Supine Bar Press Hip Activation - Alternate and Drop
 sets
 kg
 reps 
 rest
Notes
66a21dccb471bf80319fe806
Bodyweight
Supine Bar Press Hip Activation - Alternate and Drop
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Press bar with control, engage hips, alternate legs. Common Mistakes: Using momentum, not engaging hips.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Abs
Supine Bar Press Hip Activation - Alternate and Drop muscle groups
Play Button
Supine Lying Hip Rotations
 sets
 kg
 reps 
 rest
Notes
66a21dcc3ba35655ca5e2833
Bodyweight
Supine Lying Hip Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, rotate hips smoothly. Common Mistakes: Lifting back off the ground, using momentum.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Obliques
Supine Lying Hip Rotations muscle groups
Play Button
Lying Hip Rotations Pull and Drop
 sets
 kg
 reps 
 rest
Notes
66a21dcca1d0f058c4a051e0
Bodyweight
Lying Hip Rotations Pull and Drop
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, pull and drop hips with control. Common Mistakes: Not engaging core, using momentum.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Obliques
Lying Hip Rotations Pull and Drop muscle groups
Play Button
Pigeon Rotation
 sets
 kg
 reps 
 rest
Notes
66a21dccb37f89b289b9d8d1
Mobility
Pigeon Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep hips square, rotate smoothly. Common Mistakes: Overstretching, not keeping hips square.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Glutes
Pigeon Rotation muscle groups
Play Button
Pigeon Stretch w Rotation
 sets
 kg
 reps 
 rest
Notes
66a21dccbab581b6a93eb6db
Mobility
Pigeon Stretch w Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage glutes, rotate smoothly. Common Mistakes: Overstretching, losing hip alignment.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Glutes
Pigeon Stretch w Rotation muscle groups
Play Button
Squat Mobilizations - Internal
 sets
 kg
 reps 
 rest
Notes
66a21dcd2ef86e809b9e4a58
Mobility
Squat Mobilizations - Internal
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, move smoothly, keep knees aligned. Common Mistakes: Letting knees cave in, losing balance.

Where you should 'feel it':
Primary Muscles:
Glutes, Quads
Gluteus Maximus, Quadriceps
Secondary Muscles
Hamstrings
Squat Mobilizations - Internal muscle groups
Play Button
A-Frame Openers
 sets
 kg
 reps 
 rest
Notes
66a21dcd777d5c1efa9fb99d
Mobility
A-Frame Openers
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage shoulders, move arms smoothly. Common Mistakes: Overstretching, not engaging shoulders.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
A-Frame Openers muscle groups
Play Button
All Four - SL WIndmill
 sets
 kg
 reps 
 rest
Notes
66a21dcd8b52295de7552e0e
Bodyweight
All Four - SL WIndmill
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep core engaged, move arm smoothly. Common Mistakes: Letting hips drop, using momentum.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Obliques
All Four - SL WIndmill muscle groups
Play Button
SL Balance Hip Opener
 sets
 kg
 reps 
 rest
Notes
66a21dcd9b42a6b3fb9e0287
Balance
SL Balance Hip Opener
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, open hips slowly. Common Mistakes: Losing balance, not engaging core.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Glutes
SL Balance Hip Opener muscle groups
66a21dcc2208663f61f31ac9
66a21dcc2208663f61f31ac9
Dynamic Psoas Stretch
Dynamic Psoas Stretch
3
3
1
3
m 
0
s
 rest
66a21dcbd4bfb44745f53787
66a21dcbd4bfb44745f53787
Squat Hip Extension
Squat Hip Extension
3
3
1
3
m 
0
s
 rest
66a21dccf09915e52649b6c1
66a21dccf09915e52649b6c1
Walking Lunge
Walking Lunge
3
3
1
3
m 
0
s
 rest
66a21dcc5a3cd6acbfb38f42
66a21dcc5a3cd6acbfb38f42
Abdominal Bracing w Bridge SL
Abdominal Bracing w Bridge SL
3
3
1
3
m 
0
s
 rest
66a21dcc8bb95f91b386d3cb
66a21dcc8bb95f91b386d3cb
Seated Banded Internal Hip Rotations
Seated Banded Internal Hip Rotations
3
3
1
3
m 
0
s
 rest
66a21dccb471bf80319fe806
66a21dccb471bf80319fe806
Supine Bar Press Hip Activation - Alternate and Drop
Supine Bar Press Hip Activation - Alternate and Drop
3
3
1
3
m 
0
s
 rest
66a21dcc3ba35655ca5e2833
66a21dcc3ba35655ca5e2833
Supine Lying Hip Rotations
Supine Lying Hip Rotations
3
3
1
3
m 
0
s
 rest
66a21dcca1d0f058c4a051e0
66a21dcca1d0f058c4a051e0
Lying Hip Rotations Pull and Drop
Lying Hip Rotations Pull and Drop
3
3
1
3
m 
0
s
 rest
66a21dccb37f89b289b9d8d1
66a21dccb37f89b289b9d8d1
Pigeon Rotation
Pigeon Rotation
3
3
1
3
m 
0
s
 rest
66a21dccbab581b6a93eb6db
66a21dccbab581b6a93eb6db
Pigeon Stretch w Rotation
Pigeon Stretch w Rotation
3
3
1
3
m 
0
s
 rest
66a21dcd2ef86e809b9e4a58
66a21dcd2ef86e809b9e4a58
Squat Mobilizations - Internal
Squat Mobilizations - Internal
3
3
1
3
m 
0
s
 rest
66a21dcd777d5c1efa9fb99d
66a21dcd777d5c1efa9fb99d
A-Frame Openers
A-Frame Openers
3
3
1
3
m 
0
s
 rest
66a21dcd8b52295de7552e0e
66a21dcd8b52295de7552e0e
All Four - SL WIndmill
All Four - SL WIndmill
3
3
1
3
m 
0
s
 rest
66a21dcd9b42a6b3fb9e0287
66a21dcd9b42a6b3fb9e0287
SL Balance Hip Opener
SL Balance Hip Opener
3
3
1
3
m 
0
s
 rest
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