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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Mobility 2 (Block C)

Mobility 2 (Block C)
10 mins

Mobility progressions addressing the spine, hamstrings etc

66e949eb2acfa8b9e88fee3c

Play Button
DB Weighted Open Books
 sets
 kg
 reps 
 rest
Notes
65dae7a9a6702cd844752d30
Mobility
DB Weighted Open Books
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your hips/pelvis in a locked position (on the block) in order to effectively dissasociate upper/lower
  2. Start with the dumbbell in the same hand as the leg that's locked into position
  3. Press upward and elevate that same shoulder off of the ground
  4. In a controlled manner, return to the floor to starting position, ensure that your pelvis is still resisting rotation
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
DB Weighted Open Books muscle groups
Play Button
Froggy
 sets
 kg
 reps 
 rest
Notes
658b5c9eed9cd9090e32af09
Bodyweight
Froggy
Notes:
Key Points:
  • Set yourself in quadruped position, with feet and knees flared outward
  • With a neutral lumbar curve, rest with your forearms in contact with the floor
  • Gently rock back until you feel a stretch through your adductor/groin muscles
Common Mistakes:
  • Feet not flared outward
  • Too much rounding/arching in the spine
  • Rocking too fast

Exercise Notes:

Key Points:

  • Set yourself in quadruped position, with feet and knees flared outward
  • With a neutral lumbar curve, rest with your forearms in contact with the floor
  • Gently rock back until you feel a stretch through your adductor/groin muscles

Common Mistakes:

  • Feet not flared outward
  • Too much rounding/arching in the spine
  • Rocking too fast
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Glutes
Froggy muscle groups
Play Button
Quadruped To Downward Dog
 sets
 kg
 reps 
 rest
Notes
66bc7c1cb9c1aceeaf86f365
Mobility
Quadruped To Downward Dog
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start on all 4's with your knee's hovering off the ground
  2. Shift your weight backward as you extend through your knees
  3. As your knees extend, elevate your hips in order to form a downward dog
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Calves
Quadruped To Downward Dog muscle groups
Play Button
Lateral Hover Lunge (BW)
 sets
 kg
 reps 
 rest
Notes
668dc9fde845d509f4be1952
Mobility
Lateral Hover Lunge (BW)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself at a wide stance with feet square, facing forward
  2. Load into one side, maintaining a neutral position of your spine (no collapsing), ensure knees track over toes
  3. Keep a consistent height, hover toward the other side, try and feel your glutes going diagonally backward each rep
  4. You should be feeling this through your groin, adductor muscles and hamstring
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lateral Hover Lunge (BW) muscle groups
65dae7a9a6702cd844752d30
65dae7a9a6702cd844752d30
DB Weighted Open Books
DB Weighted Open Books
3
3
1
3
m 
0
s
 rest
658b5c9eed9cd9090e32af09
658b5c9eed9cd9090e32af09
Froggy
Froggy
3
3
1
3
m 
0
s
 rest
66bc7c1cb9c1aceeaf86f365
66bc7c1cb9c1aceeaf86f365
Quadruped To Downward Dog
Quadruped To Downward Dog
3
3
1
3
m 
0
s
 rest
668dc9fde845d509f4be1952
668dc9fde845d509f4be1952
Lateral Hover Lunge (BW)
Lateral Hover Lunge (BW)
3
3
1
3
m 
0
s
 rest
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