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 Push/Upper Pull

Lower Push/Upper Pull
45 mins

Integrated with core as well!

66b2e3d47a838739de07cc5c

Play Button
Sumo Squat & Upright Row (SA)
 sets
 kg
 reps 
 rest
Notes
661faef44f6935a831d2f302
Kettlebell
Sumo Squat & Upright Row (SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a wide stance, flaring your feet slightly outward
  2. From a squat position, grab hold of the kettlebell with one hand and roll your shoulders back in order to set good posture
  3. Begin the movement by extending at the knee
  4. Use the momentum from the lower body to execute high pulling move
  5. Emphasise control as you lower the weight
  6. Ensure that you don't collapse at the shoulders and compromise posture at any point
Where you should 'feel it':
Primary Muscles:
Quads,Glutes
Quadriceps,Gluteus Maximus
Secondary Muscles
Lats
Sumo Squat & Upright Row (SA) muscle groups
Play Button
Lunge To Single Arm Rotational Row
 sets
 kg
 reps 
 rest
Notes
65ba1831841bc186a21218f8
Cable
Lunge To Single Arm Rotational Row
Notes:
Key Points:
  • Get set at the bottom of a lunge with full extension of your opposite arm to your front leg
  • Dynamically extend up to the top of a lunge position
  • Using the momentum from your lower body, simultaneously pull the cable toward you and freely rotate your torso
Common Mistakes:
  • Wrong set up, already pulled in at the bottom of the lunge
  • Instability, evident in poor alignment of the knee
  • Stiff body with no rotation of the torso

Exercise Notes:

Key Points:

  • Get set at the bottom of a lunge with full extension of your opposite arm to your front leg
  • Dynamically extend up to the top of a lunge position
  • Using the momentum from your lower body, simultaneously pull the cable toward you and freely rotate your torso

Common Mistakes:

  • Wrong set up, already pulled in at the bottom of the lunge
  • Instability, evident in poor alignment of the knee
  • Stiff body with no rotation of the torso
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Quads
Lunge To Single Arm Rotational Row muscle groups
Play Button
Goblet Multidirectional Lunge
 sets
 kg
 reps 
 rest
Notes
66553c28829cfca103e44cfd
Dumbbell
Goblet Multidirectional Lunge
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Hold the weight in a goblet position
  2. Focusing on one leg at a time, lunge forward, laterally and reverse
  3. Forward: focus on knee stabilisation, stay in one straight line
  4. Lateral: feet parallel, feel like your dominant glute is going diagonally backward into the hip
  5. Reverse: focus on the maintenance on stability, slow and controlled
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Quads,Hamstrings
Goblet Multidirectional Lunge muscle groups
Play Button
Golf Posture Row (SA)
 sets
 kg
 reps 
 rest
Notes
66970f870b446176aacebbd8
Dumbbell
Golf Posture Row (SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your starting position, hinge at the hips and hold the dumbbell in one arm
  2. Execute the movement by pulling the dumbbell vertically upward. Slowly control the dumbbell back to the starting position
  3. As you perform this movement, ensure that your body remains steady (no movement), this will build anti-rotational strength and stability
  4. Ensure that you avoid collapsing at your neck and promote good posture throughout the movement
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Abs,Biceps
Golf Posture Row (SA) muscle groups
Play Button
Lat Pullover
 sets
 kg
 reps 
 rest
Notes
6548b66717b8ad9f2e988ce1
Dumbbell
Lat Pullover
Notes:
Key Points:

  • Holding a dumbbell lay down on a bench with your head at the end of the bench.

  • With a slight bend in the arms, lower the dumbbell back in an arc motion.

  • Lower until you feel a stretch in the lats then pull it back to the same arc to be over your chin.

Common Mistakes:

  • Having an inconsistent bend in the elbows.

  • Going too far past a strong stretch.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Chest, Triceps
Lat Pullover - Dumbbell muscle groups
661faef44f6935a831d2f302
661faef44f6935a831d2f302
Sumo Squat & Upright Row (SA)
Sumo Squat & Upright Row (SA)
3
3
1
3
m 
0
s
 rest
65ba1831841bc186a21218f8
65ba1831841bc186a21218f8
Lunge To Single Arm Rotational Row
Lunge To Single Arm Rotational Row
3
3
1
3
m 
0
s
 rest
66553c28829cfca103e44cfd
66553c28829cfca103e44cfd
Goblet Multidirectional Lunge
Goblet Multidirectional Lunge
3
3
1
3
m 
0
s
 rest
66970f870b446176aacebbd8
66970f870b446176aacebbd8
Golf Posture Row (SA)
Golf Posture Row (SA)
3
3
1
3
m 
0
s
 rest
6548b66717b8ad9f2e988ce1
6548b66717b8ad9f2e988ce1
Lat Pullover
Lat Pullover - Dumbbell
3
3
1
3
m 
0
s
 rest
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