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
[{"Super Set":[{"exerciseName":"Single Leg Froggy & T-spine Rotation","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65a76ba0cf9b6bbe7953dfd7","workoutExerciseItemID":"65a76ba0cf9b6bbe7953dfd7","workoutExerciseFullName":"Single Leg Froggy & T-spine Rotation"},{"exerciseName":"Deep Squat To Leg Extension","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ba2172984487ceb38e6652","workoutExerciseItemID":"65ba2172984487ceb38e6652","workoutExerciseFullName":"Deep Squat To Leg Extension"}]},{"Super Set":[{"exerciseName":"Wide Stance Hip Hinges","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"668dc956cb0a8af7e892bfd6","workoutExerciseItemID":"668dc956cb0a8af7e892bfd6","workoutExerciseFullName":"Wide Stance Hip Hinges"},{"exerciseName":"Bent Over T-Spine Rotations","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66556f5881aead335fbdbf58","workoutExerciseItemID":"66556f5881aead335fbdbf58","workoutExerciseFullName":"Bent Over T-Spine Rotations"}]}]

Mobility 2 (Block B)

Mobility 2 (Block B)
10 mins

Mobility progressions addressing the spine, hamstrings etc

66e9498b391cb19d6c8d5ddd

Play Button
Single Leg Froggy & T-spine Rotation
 sets
 kg
 reps 
 rest
Notes
65a76ba0cf9b6bbe7953dfd7
Bodyweight
Single Leg Froggy & T-spine Rotation
Notes:
Key Points:
  • Set knee and feet of bent leg flared outward
  • Extend the other leg to a straight position where the adductors and hamstring are engaged
  • Thread the needle and open up your spine as much as possible with great shoulder turn
Common Mistakes:
  • Foot not flared outward with bent knee
  • No pressure backward to engage adductors and hamstring
  • Performing the t-spine rotation too quickly

Exercise Notes:

Key Points:

  • Set knee and feet of bent leg flared outward
  • Extend the other leg to a straight position where the adductors and hamstring are engaged
  • Thread the needle and open up your spine as much as possible with great shoulder turn

Common Mistakes:

  • Foot not flared outward with bent knee
  • No pressure backward to engage adductors and hamstring
  • Performing the t-spine rotation too quickly
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lats
Single Leg Froggy & T-spine Rotation muscle groups
Play Button
Deep Squat To Leg Extension
 sets
 kg
 reps 
 rest
Notes
65ba2172984487ceb38e6652
Bodyweight
Deep Squat To Leg Extension
Notes:
Key Points:
  • Holding your feet, take a wide stance and go to your lowest point of a squat
  • Stand up and extend at the knee as far as possible whilst maintaining contact with your feet
  • Tuck your head under in order to activate as much stretch through your lower back
Common Mistakes:
  • Not taking a wide enough stance to get great depth
  • Performing the movement too quickly
  • Not tucking your head and no lower back stretch

Exercise Notes:

Key Points:

  • Holding your feet, take a wide stance and go to your lowest point of a squat
  • Stand up and extend at the knee as far as possible whilst maintaining contact with your feet
  • Tuck your head under in order to activate as much stretch through your lower back

Common Mistakes:

  • Not taking a wide enough stance to get great depth
  • Performing the movement too quickly
  • Not tucking your head and no lower back stretch
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lower Back
Deep Squat To Leg Extension muscle groups
Play Button
Wide Stance Hip Hinges
 sets
 kg
 reps 
 rest
Notes
668dc956cb0a8af7e892bfd6
Mobility
Wide Stance Hip Hinges
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your feet into a wide, yet comfortable position
  2. With your hands behind your ears, find a neutral position for your spine
  3. Hold this neutral spine and flex at your hips maximally
  4. Ensure that your spine doesn't collapse in order to gain movement
  5. You should feel this in your hamstrings, adductors and groin
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Wide Stance Hip Hinges muscle groups
Play Button
Bent Over T-Spine Rotations
 sets
 kg
 reps 
 rest
Notes
66556f5881aead335fbdbf58
Bodyweight
Bent Over T-Spine Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set this exercise up by getting into a wide stance and hinging at the hips to a maximal position
  2. Hold that hinged position and use a club to keep a connected torso
  3. Rotate maximally, alternating between sides each rep
  4. Ensure that as you hinge at the hips, you are maintaining a flat back
Where you should 'feel it':
Primary Muscles:
Hamstrings,Lats
Hamstrings,Latissimus Dorsi
Secondary Muscles
Bent Over T-Spine Rotations muscle groups
65a76ba0cf9b6bbe7953dfd7
65a76ba0cf9b6bbe7953dfd7
Single Leg Froggy & T-spine Rotation
Single Leg Froggy & T-spine Rotation
3
3
1
3
m 
0
s
 rest
65ba2172984487ceb38e6652
65ba2172984487ceb38e6652
Deep Squat To Leg Extension
Deep Squat To Leg Extension
3
3
1
3
m 
0
s
 rest
668dc956cb0a8af7e892bfd6
668dc956cb0a8af7e892bfd6
Wide Stance Hip Hinges
Wide Stance Hip Hinges
3
3
1
3
m 
0
s
 rest
66556f5881aead335fbdbf58
66556f5881aead335fbdbf58
Bent Over T-Spine Rotations
Bent Over T-Spine Rotations
3
3
1
3
m 
0
s
 rest
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
utm_campaign