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":"Open Books","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":"6588dfbd6b9676dddd6a26fe","workoutExerciseItemID":"6588dfbd6b9676dddd6a26fe","workoutExerciseFullName":"Open Books"},{"exerciseName":"Quadruped T-Spine Opener","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"658b5fa067ba34f704c3a1b7","workoutExerciseItemID":"658b5fa067ba34f704c3a1b7","workoutExerciseFullName":"Quadruped T-Spine Opener"},{"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"}]},{"Super Set":[{"exerciseName":"External Shoulder Rotations","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"15","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"15","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"15","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66de22e0670c1323816a5640","workoutExerciseItemID":"66de22e0670c1323816a5640","workoutExerciseFullName":"External Shoulder Rotations"},{"exerciseName":"Wall Lat Stretch","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"15","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"15","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"15","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6656dfe0534c70dccb3f800a","workoutExerciseItemID":"6656dfe0534c70dccb3f800a","workoutExerciseFullName":"Wall Lat Stretch"}]}]

Mobility 3 (Thoracic Spine & Shoulders)

Mobility 3 (Thoracic Spine & Shoulders)
15 mins

Block A

66ecfd6b3f768e8c02036824

Play Button
Open Books
 sets
 kg
 reps 
 rest
Notes
6588dfbd6b9676dddd6a26fe
Bodyweight
Open Books
Notes:
Key Points:
  • Set your knee at 90 degrees and apply some pressure into a foam box
  • From hands together, open up your spine as much as possible, keeping your pelvis still
  • In a controlled manner, return to the starting point
Common Mistakes:
  • Pelvis opens up and isn't set
  • Rotate through your hips instead of just the spine
  • Performing the movement too quickly

Exercise Notes:

Key Points:

  • Set your knee at 90 degrees and apply some pressure into a foam box
  • From hands together, open up your spine as much as possible, keeping your pelvis still
  • In a controlled manner, return to the starting point

Common Mistakes:

  • Pelvis opens up and isn't set
  • Rotate through your hips instead of just the spine
  • Performing the movement too quickly
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Lower Back
Open Books muscle groups
Play Button
Quadruped T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
658b5fa067ba34f704c3a1b7
Bodyweight
Quadruped T-Spine Opener
Notes:
Key Points:
  • Set yourself on all 4's
  • With one arm, thread the needle and stretch as far as you can to the opposite side
  • Open up and rotate just your thoracic spine as much as possible
Common Mistakes:
  • Spine isn't in a neutral position to begin with
  • Not pushing the limit when threading the needle
  • Opening up through your hips (not just thoracic spine)

Exercise Notes:

Key Points:

  • Set yourself on all 4's
  • With one arm, thread the needle and stretch as far as you can to the opposite side
  • Open up and rotate just your thoracic spine as much as possible

Common Mistakes:

  • Spine isn't in a neutral position to begin with
  • Not pushing the limit when threading the needle
  • Opening up through your hips (not just thoracic spine)
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Obliques
Quadruped T-Spine Opener muscle groups
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
External Shoulder Rotations
 sets
 kg
 reps 
 rest
Notes
66de22e0670c1323816a5640
Dumbbell
External Shoulder Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in golf posture (slight hinge at hips)
  2. Holding a light dumbbell, externally rotate your shoulder to maximal external rotation
  3. Allow your upper arm to come off your torso slightly
  4. Common mistakes: lifting excessive load, and just focusing on range of motion
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
External Shoulder Rotations muscle groups
Play Button
Wall Lat Stretch
 sets
 kg
 reps 
 rest
Notes
6656dfe0534c70dccb3f800a
Mobility
Wall Lat Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself with both hands in contact with the wall. Hinge at your hips
  2. Keeping your hands in the same position, allow your head to drop downward
  3. The weight of your head will aid in stretching out your shoulders and lats
  4. Pro tip: exhale as you sink downward into this stretch, this will help improve range of motion
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Wall Lat Stretch muscle groups
6588dfbd6b9676dddd6a26fe
6588dfbd6b9676dddd6a26fe
Open Books
Open Books
3
3
1
3
m 
0
s
 rest
658b5fa067ba34f704c3a1b7
658b5fa067ba34f704c3a1b7
Quadruped T-Spine Opener
Quadruped T-Spine Opener
3
3
1
3
m 
0
s
 rest
65a76ba0cf9b6bbe7953dfd7
65a76ba0cf9b6bbe7953dfd7
Single Leg Froggy & T-spine Rotation
Single Leg Froggy & T-spine Rotation
3
3
1
3
m 
0
s
 rest
66de22e0670c1323816a5640
66de22e0670c1323816a5640
External Shoulder Rotations
External Shoulder Rotations
3
3
1
3
m 
0
s
 rest
6656dfe0534c70dccb3f800a
6656dfe0534c70dccb3f800a
Wall Lat Stretch
Wall Lat Stretch
3
3
1
3
m 
0
s
 rest
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