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 (Hip Flexion/Hamstring/Low Back)

Mobility 2 (Hip Flexion/Hamstring/Low Back)
15 mins

Block A

66ec987b6d38f8998ee301cd

Play Button
Cats/Cows
 sets
 kg
 reps 
 rest
Notes
65dae6ca712c7a05ae8be68d
Mobility
Cats/Cows
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in quadruped position (all 4's)
  2. Arch your back as much as you possibly can
  3. Round your back as much as you possibly can
  4. Ensure each rep is performed with great control
Where you should 'feel it':
Primary Muscles:
Lower Back
Erector Spinae
Secondary Muscles
Cats/Cows muscle groups
Play Button
Hipflexor & Oblique Stretch
 sets
 kg
 reps 
 rest
Notes
656f9a8047e2f96c1fa14d91
Bodyweight
Hipflexor & Oblique Stretch
Notes:
Key Points:
  • Tilt your pelvis posteriorly, this will encourage greater stretch through the hip flexors
  • Keeping an upright posture, push your hips forward into hip extension to get a solid stretch
  • Open up and stretch your opposite arm to your front leg and lean to the side, stretching your obliques too
Common Mistakes:
  • No posterior pelvic tilt
  • Collapsing through the hips by trying to stretch too much
  • Losing shape when trying to stretch through your side

Exercise Notes:

Key Points:

  • Tilt your pelvis posteriorly, this will encourage greater stretch through the hip flexors
  • Keeping an upright posture, push your hips forward into hip extension to get a solid stretch
  • Open up and stretch your opposite arm to your front leg and lean to the side, stretching your obliques too

Common Mistakes:

  • No posterior pelvic tilt
  • Collapsing through the hips by trying to stretch too much
  • Losing shape when trying to stretch through your side
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Obliques
Hipflexor & Oblique Stretch 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
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
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
65dae6ca712c7a05ae8be68d
65dae6ca712c7a05ae8be68d
Cats/Cows
Cats/Cows
3
3
1
3
m 
0
s
 rest
656f9a8047e2f96c1fa14d91
656f9a8047e2f96c1fa14d91
Hipflexor & Oblique Stretch
Hipflexor & Oblique Stretch
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
668dc956cb0a8af7e892bfd6
668dc956cb0a8af7e892bfd6
Wide Stance Hip Hinges
Wide Stance Hip Hinges
3
3
1
3
m 
0
s
 rest
6625abcb90048fb4373d5f52
6625abcb90048fb4373d5f52
Swiss Ball Pelvic Tilts
Swiss Ball Pelvic Tilts
3
3
1
3
m 
0
s
 rest
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