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
1 hour

test

672bcddf6265635a67c5658a

Play Button
BB Box Squat
 sets
 kg
 reps 
 rest
Notes
66b60c8946184a80dc781cda
Barbell
BB Box Squat
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads,Glutes
Quadriceps,Gluteus Maximus
Secondary Muscles
Abs,Lower Back,Hips
BB Box Squat muscle groups
Play Button
Rev Lunge To Step Up & Curl
 sets
 kg
 reps 
 rest
Notes
6650995c4ec0bb4d42af70c8
Dumbbell
Rev Lunge To Step Up & Curl
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Step back, then drive up and curl. Avoid poor balance and incorrect knee alignment.

Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Biceps, Glutes
Rev Lunge To Step Up & Curl muscle groups
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
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
66b60c8946184a80dc781cda
66b60c8946184a80dc781cda
BB Box Squat
BB Box Squat
3
3
1
3
m 
0
s
 rest
6650995c4ec0bb4d42af70c8
6650995c4ec0bb4d42af70c8
Rev Lunge To Step Up & Curl
Rev Lunge To Step Up & Curl
3
3
1
3
m 
0
s
 rest
65364747ead8bf2a5f39fc32
65364747ead8bf2a5f39fc32
Deadlift
Deadlift - Barbell
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
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