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":"BB Squat Cleans","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e51cd6cf2f21a9343d6","workoutExerciseItemID":"66531e51cd6cf2f21a9343d6","workoutExerciseFullName":"BB Squat Cleans"}],[{"exerciseName":"BB Hip Thrust (Staggered)","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e503bcd6426eef5ce7a","workoutExerciseItemID":"66531e503bcd6426eef5ce7a","workoutExerciseFullName":"BB Hip Thrust (Staggered)"}],[{"exerciseName":"BB Hang Power Cleans","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e4f5242a388a59411c9","workoutExerciseItemID":"66531e4f5242a388a59411c9","workoutExerciseFullName":"BB Hang Power Cleans"}],[{"exerciseName":"BB Power Cleans","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e508f327fb7c4ae9e50","workoutExerciseItemID":"66531e508f327fb7c4ae9e50","workoutExerciseFullName":"BB Power Cleans"}]]

legz

legz
40 mins

legz

673034bf8f5f71e69fbdceed

Play Button
BB Squat Cleans
 sets
 kg
 reps 
 rest
Notes
66531e51cd6cf2f21a9343d6
Barbell
BB Squat Cleans
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Explosive movement, pull bar to shoulders, then squat. Mistakes: Poor coordination, using arms instead of legs.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Shoulders, Traps
BB Squat Cleans muscle groups
Play Button
BB Hip Thrust (Staggered)
 sets
 kg
 reps 
 rest
Notes
66531e503bcd6426eef5ce7a
Barbell
BB Hip Thrust (Staggered)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Press through heels, lift hips. Mistakes: Overarching back, not engaging glutes.

Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Hamstrings
BB Hip Thrust (Staggered) muscle groups
Play Button
BB Hang Power Cleans
 sets
 kg
 reps 
 rest
Notes
66531e4f5242a388a59411c9
Barbell
BB Hang Power Cleans
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Explosive movement, pull bar to shoulders. Mistakes: Using arms instead of legs, poor coordination.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Shoulders, Traps
BB Hang Power Cleans muscle groups
Play Button
BB Power Cleans
 sets
 kg
 reps 
 rest
Notes
66531e508f327fb7c4ae9e50
Barbell
BB Power Cleans
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Explosive movement, pull bar to shoulders. Mistakes: Using arms instead of legs, poor coordination.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Shoulders, Traps
BB Power Cleans muscle groups
66531e51cd6cf2f21a9343d6
66531e51cd6cf2f21a9343d6
BB Squat Cleans
BB Squat Cleans
3
3
1
3
m 
0
s
 rest
66531e503bcd6426eef5ce7a
66531e503bcd6426eef5ce7a
BB Hip Thrust (Staggered)
BB Hip Thrust (Staggered)
3
3
1
3
m 
0
s
 rest
66531e4f5242a388a59411c9
66531e4f5242a388a59411c9
BB Hang Power Cleans
BB Hang Power Cleans
3
3
1
3
m 
0
s
 rest
66531e508f327fb7c4ae9e50
66531e508f327fb7c4ae9e50
BB Power Cleans
BB Power Cleans
3
3
1
3
m 
0
s
 rest
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