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
[[{"exerciseName":"Leg Curl (Lying)","exerciseNotes":"slow on the way back down","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"10"}],"guideID":"634a62185cb8ac06e9e92676","workoutExerciseItemID":"634a62185cb8ac06e9e92676","workoutExerciseFullName":"Leg Curl (Lying)"}],[{"exerciseName":"Hack Squat","exerciseNotes":"progressive overload (increase weight each set)","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8"}],"guideID":"634a62185cb8ac11fee92677","workoutExerciseItemID":"634a62185cb8ac11fee92677","workoutExerciseFullName":"Hack Squat"}],[{"exerciseName":"Leg Curl (Seated)","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"10-12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"10-12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"10-12"}],"guideID":"6412ef1de4095335f3b307de","workoutExerciseItemID":"6412ef1de4095335f3b307de","workoutExerciseFullName":"Leg Curl (Seated)"}],[{"exerciseName":"45 Degree Leg Press","exerciseNotes":"progressive overload (increase the weight each set)","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"15"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"15"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"15"}],"guideID":"634a62185cb8ac7c9ee92678","workoutExerciseItemID":"634a62185cb8ac7c9ee92678","workoutExerciseFullName":"45 Degree Leg Press"}],[{"exerciseName":"Standing Calf Raise","exerciseNotes":"can go heavy to get more out of them","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"1","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"1","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"1","reps":"12"}],"guideID":"64312875f1b18f27c3ad856d","workoutExerciseItemID":"64312875f1b18f27c3ad856d","workoutExerciseFullName":"Standing Calf Raise"}],[{"exerciseName":"Leg Extension","exerciseNotes":"drop the weight and aim for half the reps each set","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8-10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8-10"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"8-10"}],"guideID":"634a62185cb8acdef8e92679","workoutExerciseItemID":"634a62185cb8acdef8e92679","workoutExerciseFullName":"Leg Extension"}]]

Leg day (No Squats)

Leg day (No Squats)
1 hour 30 mins

the perfect leg day for those not wanting to squat but still feel the burn

678a295f31168d0f345e77bb

Play Button
Leg Curl (Lying)
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac06e9e92676
Pin loaded
Leg Curl (Lying)
Notes:
Key Points:
  • Ensure your knees are just off the bench.
  • Tense your hamstrings to curl the pad towards your glutes.
  • Slowly lower back to a point just before your legs are fully extended.
Common Mistakes:
  • Extending the legs fully.
  • Using momentum to curl the weight up and dropping downward.
  • Hips and chest coming off of the bench.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Calves
Leg Curl - Pin loaded - Lying muscle groups
Play Button
Hack Squat
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac11fee92677
Plate loaded
Hack Squat
Notes:
Key Points:
  • Position your feet at roughly shoulder width apart
  • Press upwards through the heels
  • Disengage the safeties then slowly bend your knees to 90 degrees.
Common Mistakes:
  • Back and hips lose contact with the back padding.
  • Knees caving inwards.
  • Cutting short of bending the knees 90 degrees.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Abs, Hamstrings, Inner Thigh
Hack Squat - Plate loaded - Sled 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
45 Degree Leg Press
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac7c9ee92678
Plate loaded
45 Degree 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, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings
45 Degree Leg Press - Plate loaded - Sled muscle groups
Play Button
Standing Calf Raise
 sets
 kg
 reps 
 rest
Notes
64312875f1b18f27c3ad856d
Pin loaded
Standing 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
Standing Calf Raise - Pin loaded - Safeties muscle groups
Play Button
Leg Extension
 sets
 kg
 reps 
 rest
Notes
634a62185cb8acdef8e92679
Pin loaded
Leg Extension
Notes:
Key Points:
  • Ensure your knees bend over the bench and the lower pad is against your lower shins.
  • Extend your legs to a point just before they are fully straightened.
  • Lower back to the starting point in a controlled manner.
Common Mistakes:
  • Extending the legs fully.
  • Feet pointing too far outwards or inwards.
  • Using momentum to bring the weight up or down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Leg Extension - Pin loaded muscle groups
634a62185cb8ac06e9e92676
634a62185cb8ac06e9e92676
Leg Curl (Lying)
Leg Curl - Pin loaded - Lying
3
3
1
3
m 
0
s
 rest
634a62185cb8ac11fee92677
634a62185cb8ac11fee92677
Hack Squat
Hack Squat - Plate loaded - Sled
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
634a62185cb8ac7c9ee92678
634a62185cb8ac7c9ee92678
45 Degree Leg Press
45 Degree Leg Press - Plate loaded - Sled
3
3
1
3
m 
0
s
 rest
64312875f1b18f27c3ad856d
64312875f1b18f27c3ad856d
Standing Calf Raise
Standing Calf Raise - Pin loaded - Safeties
3
3
1
3
m 
0
s
 rest
634a62185cb8acdef8e92679
634a62185cb8acdef8e92679
Leg Extension
Leg Extension - Pin loaded
3
3
1
3
m 
0
s
 rest
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