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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Activations","exerciseNotes":"ES = Each Side","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15 ES","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15 ES","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dda692d4f0fe9496cd8","workoutExerciseItemID":"66a21dda692d4f0fe9496cd8","workoutExerciseFullName":"Resistance Band Extensions - Activations"},{"exerciseName":"Nerve Flossing Hamstring Extensions","exerciseNotes":"ES = Each Side","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15 ES","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15 ES","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21ddb1eb0f1c1d4063bd4","workoutExerciseItemID":"66a21ddb1eb0f1c1d4063bd4","workoutExerciseFullName":"Nerve Flossing Hamstring Extensions"}]]

Lower Body Flexibility I

Lower Body Flexibility I
30 mins

The Introductory Workout To Developing Some Length In Your Muscles

66b4f73207db3b6490ed7e21

Play Button
Dynamic Psoas Stretch
 sets
 kg
 reps 
 rest
Notes
66a21dcc2208663f61f31ac9
Mobility
Dynamic Psoas Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep hips square, engage glutes, stretch slowly. Common Mistakes: Overstretching, not engaging glutes.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
None
Dynamic Psoas Stretch muscle groups
Play Button
Squat Hip Extension
 sets
 kg
 reps 
 rest
Notes
66a21dcbd4bfb44745f53787
Bodyweight
Squat Hip Extension
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep chest up, extend hips fully, engage glutes. Common Mistakes: Leaning forward, not extending hips fully.

Where you should 'feel it':
Primary Muscles:
Glutes, Quads
Gluteus Maximus, Quadriceps
Secondary Muscles
Hamstrings
Squat Hip Extension muscle groups
Play Button
Walking Lunge
 sets
 kg
 reps 
 rest
Notes
66a21dccf09915e52649b6c1
Bodyweight
Walking Lunge
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Step forward with control, keep knee over ankle, engage glutes. Common Mistakes: Letting knee go past toes, leaning forward.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Calves
Walking Lunge muscle groups
Play Button
Abdominal Bracing w Bridge SL
 sets
 kg
 reps 
 rest
Notes
66a21dcc5a3cd6acbfb38f42
Bodyweight
Abdominal Bracing w Bridge SL
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, lift hips evenly, keep one leg extended. Common Mistakes: Letting hips drop, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs, Glutes
Rectus abdominis, Gluteus Maximus
Secondary Muscles
Lower Back
Abdominal Bracing w Bridge SL muscle groups
Play Button
Split Stance - Rockback
 sets
 kg
 reps 
 rest
Notes
66a21dda28235760d9db9600
Bodyweight
Split Stance - Rockback
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, rock back with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Glutes
Split Stance - Rockback muscle groups
Play Button
Seated Pull Back and Slide
 sets
 kg
 reps 
 rest
Notes
66a21dda191d0c4c81e7b028
Bodyweight
Seated Pull Back and Slide
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, pull and slide with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Seated Pull Back and Slide muscle groups
Play Button
Plank w Side Slide
 sets
 kg
 reps 
 rest
Notes
66a21dda9085282cd05150d4
Bodyweight
Plank w Side Slide
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain plank form, slide with control. Common Mistakes: Sagging hips, using momentum.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Plank w Side Slide muscle groups
Play Button
Resisted Plank w Side Slide
 sets
 kg
 reps 
 rest
Notes
66a21dda7ac2cc6f78cbebf1
Bands
Resisted Plank w Side Slide
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain plank form, slide with control. Common Mistakes: Sagging hips, using momentum.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Resisted Plank w Side Slide muscle groups
Play Button
Dual Kneeling Hip Extension
 sets
 kg
 reps 
 rest
Notes
66a21ddb191d0c4c81e7b53e
Bodyweight
Dual Kneeling Hip Extension
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage hips, extend with control. Common Mistakes: Using momentum, not engaging hips.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Glutes
Dual Kneeling Hip Extension muscle groups
Play Button
Resistance Band Extensions - Activations
 sets
 kg
 reps 
 rest
Notes
66a21dda692d4f0fe9496cd8
Bands
Resistance Band Extensions - Activations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, extend with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Glutes
Resistance Band Extensions - Activations muscle groups
Play Button
Nerve Flossing Hamstring Extensions
 sets
 kg
 reps 
 rest
Notes
66a21ddb1eb0f1c1d4063bd4
Mobility
Nerve Flossing Hamstring Extensions
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Stretch hamstrings slowly, engage core. Common Mistakes: Overstretching, not engaging core.

Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Calves
Nerve Flossing Hamstring Extensions muscle groups
66a21dcc2208663f61f31ac9
66a21dcc2208663f61f31ac9
Dynamic Psoas Stretch
Dynamic Psoas Stretch
3
3
1
3
m 
0
s
 rest
66a21dcbd4bfb44745f53787
66a21dcbd4bfb44745f53787
Squat Hip Extension
Squat Hip Extension
3
3
1
3
m 
0
s
 rest
66a21dccf09915e52649b6c1
66a21dccf09915e52649b6c1
Walking Lunge
Walking Lunge
3
3
1
3
m 
0
s
 rest
66a21dcc5a3cd6acbfb38f42
66a21dcc5a3cd6acbfb38f42
Abdominal Bracing w Bridge SL
Abdominal Bracing w Bridge SL
3
3
1
3
m 
0
s
 rest
66a21dda28235760d9db9600
66a21dda28235760d9db9600
Split Stance - Rockback
Split Stance - Rockback
3
3
1
3
m 
0
s
 rest
66a21dda191d0c4c81e7b028
66a21dda191d0c4c81e7b028
Seated Pull Back and Slide
Seated Pull Back and Slide
3
3
1
3
m 
0
s
 rest
66a21dda9085282cd05150d4
66a21dda9085282cd05150d4
Plank w Side Slide
Plank w Side Slide
3
3
1
3
m 
0
s
 rest
66a21dda7ac2cc6f78cbebf1
66a21dda7ac2cc6f78cbebf1
Resisted Plank w Side Slide
Resisted Plank w Side Slide
3
3
1
3
m 
0
s
 rest
66a21ddb191d0c4c81e7b53e
66a21ddb191d0c4c81e7b53e
Dual Kneeling Hip Extension
Dual Kneeling Hip Extension
3
3
1
3
m 
0
s
 rest
66a21dda692d4f0fe9496cd8
66a21dda692d4f0fe9496cd8
Resistance Band Extensions - Activations
Resistance Band Extensions - Activations
3
3
1
3
m 
0
s
 rest
66a21ddb1eb0f1c1d4063bd4
66a21ddb1eb0f1c1d4063bd4
Nerve Flossing Hamstring Extensions
Nerve Flossing Hamstring Extensions
3
3
1
3
m 
0
s
 rest
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