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
45 mins

test

67501ef1fb535b5bd5bdc58d

Play Button
Squats - Banded
 sets
 kg
 reps 
 rest
Notes
66531e702ab0ad332ea27e88
Bands
Squats - Banded
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Squat down, press through heels. Mistakes: Collapsing knees inward, not fully extending at the top.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
Squats - Banded muscle groups
Play Button
Plyometric Lunges
 sets
 kg
 reps 
 rest
Notes
66531e69841a04cd9eac83b1
Bodyweight
Plyometric Lunges
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Jump from lunge to switch legs. Mistakes: Not landing softly, not switching legs fully.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Calves
Plyometric Lunges muscle groups
Play Button
KB Deadlift to Squat
 sets
 kg
 reps 
 rest
Notes
66531e6ddcb78c3e6c637747
Kettlebell
KB Deadlift to Squat
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Hinge at hips, squat down. Mistakes: Rounding back, not squatting low enough.

Where you should 'feel it':
Primary Muscles:
Hamstrings, Glutes
Hamstrings, Gluteus Maximus
Secondary Muscles
Quads, Abs
KB Deadlift to Squat muscle groups
Play Button
Medball Front Squat
 sets
 kg
 reps 
 rest
Notes
66531e663f6bc1e87bc0be9a
Medicine Ball
Medball Front Squat
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Hold medball at chest, squat down. Mistakes: Letting knees cave in, not fully extending at the top.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Abs
Medball Front Squat muscle groups
66531e702ab0ad332ea27e88
66531e702ab0ad332ea27e88
Squats - Banded
Squats - Banded
3
3
1
3
m 
0
s
 rest
66531e69841a04cd9eac83b1
66531e69841a04cd9eac83b1
Plyometric Lunges
Plyometric Lunges
3
3
1
3
m 
0
s
 rest
66531e6ddcb78c3e6c637747
66531e6ddcb78c3e6c637747
KB Deadlift to Squat
KB Deadlift to Squat
3
3
1
3
m 
0
s
 rest
66531e663f6bc1e87bc0be9a
66531e663f6bc1e87bc0be9a
Medball Front Squat
Medball Front Squat
3
3
1
3
m 
0
s
 rest
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