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 #1 - STRENGTH

LEGS #1 - STRENGTH
45 mins

TRUNKS

66cfecc4fc1591d38a963f81

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
Romanian Deadlift (RDL)
 sets
 kg
 reps 
 rest
Notes
6537a07c4de7f8c08f9d9192
KettleBell
Romanian Deadlift (RDL)
Notes:
Key Points:
  • Stand straight with a slight bend in the knees.
  • Hinge forwards, where the weights go down to your mid shins.
  • Hinge back upwards to the start position.
Common Mistakes:
  • Arching the back.
  • Bending the knees too far forward.
  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Hamstrings, Glutes, Lower Back
Hamstrings, Gluteus Maximus, Erector Spinae
Secondary Muscles
Abs
Romanian Deadlift (RDL) - KettleBell muscle groups
Play Button
Hip Thrust (Glute Drive Machine)
 sets
 kg
 reps 
 rest
Notes
6488650d5c48d3c504dd6274
Plate loaded
Hip Thrust (Glute Drive Machine)
Notes:
Key Points:
  • Attach seat belt across your hips and place feet evenly on platform.
  • 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 - Plate loaded - Band and Round Pad 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
634a62185cb8ac11fee92677
634a62185cb8ac11fee92677
Hack Squat
Hack Squat - Plate loaded - Sled
3
3
1
3
m 
0
s
 rest
6537a07c4de7f8c08f9d9192
6537a07c4de7f8c08f9d9192
Romanian Deadlift (RDL)
Romanian Deadlift (RDL) - KettleBell
3
3
1
3
m 
0
s
 rest
6488650d5c48d3c504dd6274
6488650d5c48d3c504dd6274
Hip Thrust (Glute Drive Machine)
Hip Thrust - Plate loaded - Band and Round Pad
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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