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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Lower Body Functional Strength - Post Activation Retention I

Lower Body Functional Strength - Post Activation Retention I
45 mins

A Strength Based Workout To Stabilise The Lower Body - Posterior

66b4e056db52c71a73198aee

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
Lat Lengthen
 sets
 kg
 reps 
 rest
Notes
66a21dce7213d601005f067b
Mobility
Lat Lengthen
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Stretch lats slowly, keep shoulders down. Common Mistakes: Overstretching, shrugging shoulders.

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Traps
Lat Lengthen muscle groups
Play Button
Front Squat Barbell - Focus on Eccentric Phase of Movement
 sets
 kg
 reps 
 rest
Notes
66a21dcea73166d36a84abb1
Barbell
Front Squat Barbell - Focus on Eccentric Phase of Movement
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep chest up, move slowly during eccentric phase. Common Mistakes: Leaning forward, using momentum.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings
Front Squat Barbell - Focus on Eccentric Phase of Movement muscle groups
Play Button
Banded Explosive Jumps Vertical - Focus on Eccentric Phased of Movement
 sets
 kg
 reps 
 rest
Notes
66a21dce8bb95f91b386d4c6
Bands
Banded Explosive Jumps Vertical - Focus on Eccentric Phased of Movement
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Jump explosively, control descent. Common Mistakes: Using momentum, not controlling descent.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Calves
Banded Explosive Jumps Vertical - Focus on Eccentric Phased of Movement muscle groups
Play Button
Glute Bridge - Barbell
 sets
 kg
 reps 
 rest
Notes
66a21dce426ab05825a7db69
Barbell
Glute Bridge - Barbell
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage glutes, lift hips evenly. Common Mistakes: Letting hips drop, not engaging glutes.

Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Hamstrings
Glute Bridge - Barbell muscle groups
Play Button
Broad Jumps to Full Eccentric Load
 sets
 kg
 reps 
 rest
Notes
66a21dced38bb0e18880e9cc
Bodyweight
Broad Jumps to Full Eccentric Load
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Jump forward explosively, control landing. Common Mistakes: Using momentum, not controlling landing.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings
Broad Jumps to Full Eccentric Load muscle groups
Play Button
SL Deadlift
 sets
 kg
 reps 
 rest
Notes
66a21dceb4a9e42a24ba2d64
Dumbbell
SL Deadlift
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep back straight, hinge at hips. Common Mistakes: Rounding back, losing balance.

Where you should 'feel it':
Primary Muscles:
Hamstrings, Glutes
Hamstrings, Gluteus Maximus
Secondary Muscles
Lower Back
SL Deadlift muscle groups
Play Button
SL Pistol Squat - Focus on Control
 sets
 kg
 reps 
 rest
Notes
66a21dcf81e4d302efbd8628
Bodyweight
SL Pistol Squat - Focus on Control
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep chest up, move slowly with control. Common Mistakes: Leaning forward, losing balance.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings
SL Pistol Squat - Focus on Control 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
66a21dce7213d601005f067b
66a21dce7213d601005f067b
Lat Lengthen
Lat Lengthen
3
3
1
3
m 
0
s
 rest
66a21dcea73166d36a84abb1
66a21dcea73166d36a84abb1
Front Squat Barbell - Focus on Eccentric Phase of Movement
Front Squat Barbell - Focus on Eccentric Phase of Movement
3
3
1
3
m 
0
s
 rest
66a21dce8bb95f91b386d4c6
66a21dce8bb95f91b386d4c6
Banded Explosive Jumps Vertical - Focus on Eccentric Phased of Movement
Banded Explosive Jumps Vertical - Focus on Eccentric Phased of Movement
3
3
1
3
m 
0
s
 rest
66a21dce426ab05825a7db69
66a21dce426ab05825a7db69
Glute Bridge - Barbell
Glute Bridge - Barbell
3
3
1
3
m 
0
s
 rest
66a21dced38bb0e18880e9cc
66a21dced38bb0e18880e9cc
Broad Jumps to Full Eccentric Load
Broad Jumps to Full Eccentric Load
3
3
1
3
m 
0
s
 rest
66a21dceb4a9e42a24ba2d64
66a21dceb4a9e42a24ba2d64
SL Deadlift
SL Deadlift
3
3
1
3
m 
0
s
 rest
66a21dcf81e4d302efbd8628
66a21dcf81e4d302efbd8628
SL Pistol Squat - Focus on Control
SL Pistol Squat - Focus on Control
3
3
1
3
m 
0
s
 rest
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