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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Isolated Leg

Isolated Leg
1 hour

This is your second glute day, designed to isolate those glute muscles with single-leg exercises. Focus on heavy weights and controlled movements for maximum impact. Let’s build that peach!

673e936dbe0bc2cb6cddb0d7

Play Button
2DB Staggered Deadlift
 sets
 kg
 reps 
 rest
Notes
66531e4ecf3f77b86e70c95d
Dumbbell
2DB Staggered Deadlift
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Hinge at hips, keep back straight. Mistakes: Rounding back, using back instead of legs.

Where you should 'feel it':
Primary Muscles:
Hamstrings, Glutes
Hamstrings, Gluteus Maximus
Secondary Muscles
Lower Back, Abs
2DB Staggered Deadlift muscle groups
Play Button
1DB Single Leg Deadlift
 sets
 kg
 reps 
 rest
Notes
66531e4acf3f77b86e70c7cf
Dumbbell
1DB Single Leg Deadlift
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Maintain balance, hinge at the hips. Mistakes: Rounding back, losing balance.

Where you should 'feel it':
Primary Muscles:
Hamstrings, Glutes
Hamstrings, Gluteus Maximus
Secondary Muscles
Lower Back, Abs
1DB Single Leg Deadlift muscle groups
Play Button
FFE Split Squat
 sets
 kg
 reps 
 rest
Notes
66531e578592e088c9732b74
Bodyweight
FFE Split Squat
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower into lunge position, keep torso upright. Mistakes: Leaning forward, letting knee extend past toes.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
FFE Split Squat muscle groups
Play Button
Goblet Curtsy Lunge
 sets
 kg
 reps 
 rest
Notes
6548b66d22432874dc115bef
Dumbbell
Goblet Curtsy Lunge
Notes:
Key Points:

  • Stand straight with feet spaced hip width.

  • Step back diagonally and bent the front leg to 90 degrees.

  • Press up from the front leg back to the start position and repeat.

Common Mistakes:

  • Front knee bending out of line with foot.

  • Too small or large of a step.

  • Hips caving in.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
Goblet Curtsy Lunge - Dumbbell muscle groups
Play Button
Lateral Lunge
 sets
 kg
 reps 
 rest
Notes
64f7169ba224ee13eb426624
Bodyweight
Lateral Lunge
Notes:
Key Points:

  • Stand with feet hip-width apart, arms in front.

  • Step sideways, bending knee to 90 degrees, keeping other leg straight.

  • Extend to return back to the start position and repeat.

Common Mistakes:

  • Knee angling out or in too far.

  • Foot angling out or in too far

  • Bending the back.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
Lateral Lunge - Bodyweight muscle groups
Play Button
Step Up
 sets
 kg
 reps 
 rest
Notes
63a2f6219feef868c21862e0
Bodyweight
Step Up
Notes:
Key Points:
  • Place one foot onto the elevated surface.
  • Push through the elevated foot to extend your leg.
  • Slowly bend back to the start position and repeat.
Common Mistakes:
  • Pushing off the back foot.
  • Rushing repetitions.
  • Using too high of a raised surface.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Glutes, Inner Thigh
Step Up - Bodyweight muscle groups
66531e4ecf3f77b86e70c95d
66531e4ecf3f77b86e70c95d
2DB Staggered Deadlift
2DB Staggered Deadlift
3
3
1
3
m 
0
s
 rest
66531e4acf3f77b86e70c7cf
66531e4acf3f77b86e70c7cf
1DB Single Leg Deadlift
1DB Single Leg Deadlift
3
3
1
3
m 
0
s
 rest
66531e578592e088c9732b74
66531e578592e088c9732b74
FFE Split Squat
FFE Split Squat
3
3
1
3
m 
0
s
 rest
6548b66d22432874dc115bef
6548b66d22432874dc115bef
Goblet Curtsy Lunge
Goblet Curtsy Lunge - Dumbbell
3
3
1
3
m 
0
s
 rest
64f7169ba224ee13eb426624
64f7169ba224ee13eb426624
Lateral Lunge
Lateral Lunge - Bodyweight
3
3
1
3
m 
0
s
 rest
63a2f6219feef868c21862e0
63a2f6219feef868c21862e0
Step Up
Step Up - Bodyweight
3
3
1
3
m 
0
s
 rest
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