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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LEGS *

LEGS *
20 mins

TRUNKS

67188a1cde09c162770763d8

Play Button
Step Up
 sets
 kg
 reps 
 rest
Notes
63a2f6219feef868c21862e0
Bodyweight
Step Up
Notes:
Key Points:
  • Place one foot onto the elevated surface.
  • Push through the elevated foot to extend your leg.
  • Slowly bend back to the start position and repeat.
Common Mistakes:
  • Pushing off the back foot.
  • Rushing repetitions.
  • Using too high of a raised surface.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Glutes, Inner Thigh
Step Up - Bodyweight muscle groups
Play Button
Leg Extension
 sets
 kg
 reps 
 rest
Notes
6431255a5ffb28640bfe79cd
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 legs out aggressively.
  • Feet pointing too far outwards or inwards.
  • Using excessive 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 - Multi-LegExtensionLegCurl muscle groups
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
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
63a2f6219feef868c21862e0
63a2f6219feef868c21862e0
Step Up
Step Up - Bodyweight
3
3
1
3
m 
0
s
 rest
6431255a5ffb28640bfe79cd
6431255a5ffb28640bfe79cd
Leg Extension
Leg Extension - Pin loaded - Multi-LegExtensionLegCurl
3
3
1
3
m 
0
s
 rest
634a62185cb8ac06e9e92676
634a62185cb8ac06e9e92676
Leg Curl (Lying)
Leg Curl - Pin loaded - Lying
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
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