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 D)

Mobility 2 (Block D)
10 mins

Mobility progressions addressing the spine, hamstrings etc

66e94a493ee56346a642ffd5

Play Button
Swiss Ball Pelvic Tilts
 sets
 kg
 reps 
 rest
Notes
6625abcb90048fb4373d5f52
Swiss Ball
Swiss Ball Pelvic Tilts
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Take a seat on a Swiss ball with your feet flat on the floor
  2. Flatten (round) your spine as much as possible to tuck your pelvis under. As you do this, try and 'feel' your core and glutes fire up and get activated (posterior pelvic tilt)
  3. From this flattened position, arch your back maximally to set your pelvis backward (anterior pelvic tilt)
  4. Repeat for set rep count
Where you should 'feel it':
Primary Muscles:
Lower Back,Abs
Erector Spinae,Rectus abdominis
Secondary Muscles
Swiss Ball Pelvic Tilts muscle groups
Play Button
Lateral Lunge To T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
66177509f92f1a7fa701b30a
Bodyweight
Lateral Lunge To T-Spine Opener
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. From a single leg standing position, control the deceleration into a lateral lunge position
  2. When you get in the lateral lunge position, make sure that your knees and toes are facing directly forward
  3. From this set position, rotate maximally with the same side as your flexed knee
  4. Accelerate up from this set position to a stable single leg hold
Where you should 'feel it':
Primary Muscles:
Glutes,Quads
Gluteus Maximus,Quadriceps
Secondary Muscles
Lats
Lateral Lunge To T-Spine Opener muscle groups
Play Button
Horse Stance T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
6694f206bc363893b5eb659a
Bodyweight
Horse Stance T-Spine Opener
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start on all 4's with one hand behind your ear
  2. Extend one leg and rotate your torso, opening up with the opposite arm
  3. Control the movement as you return to the starting position, moving into spinal flexion
  4. Repeat on the same side for the given number of repetitions
Where you should 'feel it':
Primary Muscles:
Lats,Abs
Latissimus Dorsi,Rectus abdominis
Secondary Muscles
Horse Stance T-Spine Opener muscle groups
Play Button
All 4's Medball T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
6656d796b33dca99b832b35a
Medicine Ball
All 4's Medball T-Spine Opener
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Hold the medicine ball tightly into your torso with one arm
  2. Set yourself to have 3 points of contact into the ground (both feet and one arm)
  3. Rotate maximally with the side that is holding the medicine ball
  4. Attempt to maintain stability and only seek movement through that one side
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Lats
All 4's Medball T-Spine Opener muscle groups
6625abcb90048fb4373d5f52
6625abcb90048fb4373d5f52
Swiss Ball Pelvic Tilts
Swiss Ball Pelvic Tilts
3
3
1
3
m 
0
s
 rest
66177509f92f1a7fa701b30a
66177509f92f1a7fa701b30a
Lateral Lunge To T-Spine Opener
Lateral Lunge To T-Spine Opener
3
3
1
3
m 
0
s
 rest
6694f206bc363893b5eb659a
6694f206bc363893b5eb659a
Horse Stance T-Spine Opener
Horse Stance T-Spine Opener
3
3
1
3
m 
0
s
 rest
6656d796b33dca99b832b35a
6656d796b33dca99b832b35a
All 4's Medball T-Spine Opener
All 4's Medball T-Spine Opener
3
3
1
3
m 
0
s
 rest
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