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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Leg Day

Leg Day
50 mins

A simple leg day workout specifically designed to target all areas of the lower body in order to build strength and provide lower body stability. These exercises target the major lower body muscles including the glutes, quads, hamstrings and calves.

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Play Button
Forward Lunge
 sets
 kg
 reps 
 rest
Notes
6548b649de49aa41d6523da6
KettleBell
Forward Lunge
Notes:
Key Points:

  • 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 standing and repeat.

Common Mistakes:

  • Striding too far forward.

  • Too small of a stride forward.

  • Hips caving inwards on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings
Forward Lunge - KettleBell muscle groups
Play Button
Hip Thrust
 sets
 kg
 reps 
 rest
Notes
64f716d35cc15d054d0b1a5c
Barbell
Hip Thrust
Notes:
Key Points:

  • Place the bar across your hips and place feet evenly on the ground.

  • 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 - Barbell muscle groups
Play Button
Leg Press
 sets
 kg
 reps 
 rest
Notes
643128740926a3830b490a91
Pin loaded
Leg Press
Notes:
Key Points:
  • Position your feet roughly shoulder width apart.
  • Push from the heels then unlock the safeties to begin the exercise.
  • Slowly retract your legs back towards the starting position.
Common Mistakes:
  • Knees caving inwards when pressing.
  • Using hands to help push your legs.
  • Fully extending and locking out your legs.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Glutes, Hamstrings
Leg Press - Pin loaded - Platform Moves 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
Seated Calf Raise
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac93b4e9266f
Plate loaded
Seated Calf Raise
Notes:
Key Points:
  • Have the balls of your feet placed on the platform and heels hanging off it.
  • Drive your heels upward to lift the weight.
  • Steadily lower the heels down until your calves are fully stretched and repeat.
Common Mistakes:
  • Using momentum to drive the weight up and down.
  • Feet being too wide or narrow, keep it should width.
  • Upper body swaying with the movement, keep it still.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Calves
Gastrocnemius
Secondary Muscles
Seated Calf Raise - Plate loaded muscle groups
6548b649de49aa41d6523da6
6548b649de49aa41d6523da6
Forward Lunge
Forward Lunge - KettleBell
3
3
1
3
m 
0
s
 rest
64f716d35cc15d054d0b1a5c
64f716d35cc15d054d0b1a5c
Hip Thrust
Hip Thrust - Barbell
3
3
1
3
m 
0
s
 rest
643128740926a3830b490a91
643128740926a3830b490a91
Leg Press
Leg Press - Pin loaded - Platform Moves
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
634a62185cb8ac93b4e9266f
634a62185cb8ac93b4e9266f
Seated Calf Raise
Seated Calf Raise - Plate loaded
3
3
1
3
m 
0
s
 rest
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