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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Körperwerk 2024

Körperwerk 2024

675bf468e03d2a07cdb52539

Play Button
Deadlift
 sets
 kg
 reps 
 rest
Notes
65364747ead8bf2a5f39fc32
Barbell
Deadlift
Notes:
Key Points:

  • Stand shoulder width, then hinge and bend to lower yourself down.

  • Extend the hips and knees to straighten your body.

  • Slowly lower back down to the start position and repeat.

Common Mistakes:

  • Rounding the back.

  • Hyperextending the hips.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes, Hamstrings, Lower Back
Quadriceps, Gluteus Maximus, Hamstrings, Erector Spinae
Secondary Muscles
Abs, Lats, Traps
Deadlift - Barbell muscle groups
Play Button
Lateral Raise
 sets
 kg
 reps 
 rest
Notes
6431254c2100956e1cd91cbc
Pin loaded
Lateral Raise
Notes:
Key Points:
  • Adjust pivot points to shoulder height and grips to the bottom.
  • With a slight bend, raise elbows up to shoulder height.
  • Lower until elbows are near sides, then repeat.
Common Mistakes:
  • Hinging from the hips to use momentum.
  • Raising too far past shoulder height.
  • Elbows being behind the torso.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
Lateral Raise - Pin loaded - Standing Multi Flight muscle groups
Play Button
Decline Sit Up
 sets
 kg
 reps 
 rest
Notes
634a62185cb8acd65be92684
Bodyweight
Decline Sit Up
Notes:
Key Points:
  • Hook your feet into the foot pads and sit at a 90 degree bend. 
  • Lower yourself until your back touches the bench. 
  • Sit up back up to the starting position.
Common Mistakes:
  • Using momentum on the way up or down. 
  • Bending up past the 90 degree seated start position. 
  • Loosely securing your feet in the hooks.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Decline Sit Up - Bodyweight - Sit Up Bench muscle groups
Play Button
Side Plank
 sets
 kg
 reps 
 rest
Notes
66531e6d2ab0ad332ea27ce3
Bodyweight
Side Plank
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Hold plank position on side, engage core. Mistakes: Collapsing hips, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus Abdominis, Obliques
Secondary Muscles
Shoulders
Side Plank muscle groups
65364747ead8bf2a5f39fc32
65364747ead8bf2a5f39fc32
Deadlift
Deadlift - Barbell
3
3
1
3
m 
0
s
 rest
6431254c2100956e1cd91cbc
6431254c2100956e1cd91cbc
Lateral Raise
Lateral Raise - Pin loaded - Standing Multi Flight
3
3
1
3
m 
0
s
 rest
634a62185cb8acd65be92684
634a62185cb8acd65be92684
Decline Sit Up
Decline Sit Up - Bodyweight - Sit Up Bench
3
3
1
3
m 
0
s
 rest
66531e6d2ab0ad332ea27ce3
66531e6d2ab0ad332ea27ce3
Side Plank
Side Plank
3
3
1
3
m 
0
s
 rest
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