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 (Hips)

Mobility (Hips)
15 mins

Hollistic hip mobility

66f8fc2328a3456973b617fd

Play Button
Bulgarian Internal Rotation Load To Explode (MB)
 sets
 kg
 reps 
 rest
Notes
66da46283a6a0daffc7328db
Medicine Ball
Bulgarian Internal Rotation Load To Explode (MB)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Hold a medicine ball tightly so it's in contact with your chest
  2. Start with your rear foot elevated, both feet facing forward, and with enough space to perform a lunge
  3. Control the downphase of a lunge whilst simulatneously turning your torso in order to internally rotate into your hip
  4. Once set at the bottom, extend upward and rotate in the other direction
  5. Once you get the movement down pat, start to perfrom it more explosively
Where you should 'feel it':
Primary Muscles:
Glutes,Quads
Gluteus Maximus,Quadriceps
Secondary Muscles
Abs
Bulgarian Internal Rotation Load To Explode (MB) muscle groups
Play Button
90/90 Foam Roller Slides
 sets
 kg
 reps 
 rest
Notes
66de2aa76d2b6c8517366407
Mobility
90/90 Foam Roller Slides
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set both your legs at 90 degrees with your outside arm providing a base of support
  2. Set a foam roller just outside the knee of your front leg
  3. Maintain a stable lower body, and rotate your upper body by sliding with the foam roller
  4. Control the movement until you feel a big glute stretch and then return to your starting position
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
90/90 Foam Roller Slides muscle groups
Play Button
Glute Kickback To Hip CAR
 sets
 kg
 reps 
 rest
Notes
6695a8927fa8d2784cf460ef
Mobility
Glute Kickback To Hip CAR
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start on all 4's
  2. Perform a glute kickback (extend one leg to maximal range of motion)
  3. Once you reach full extension, bend the knee of that leg and perform a circular motion (maximal rotation) until you get back to the starting position
  4. Ensure that as you perform the kickback and the controlled articular rotations (CAR's), you maintain spinal alignment
Where you should 'feel it':
Primary Muscles:
Hips,Glutes
Hips,Gluteus Maximus
Secondary Muscles
Glute Kickback To Hip CAR muscle groups
Play Button
Quadruped Abductions
 sets
 kg
 reps 
 rest
Notes
66a71c8621adb906500f3816
Mobility
Quadruped Abductions
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself on all 4's (quadruped)
  2. Ensuring that you keep your shoulders square for the entire movement, disasociate through one hip at a time
  3. Perform maximal hip abduction through one hip, keeping a 90 degree angle in that leg the whole time
  4. As you attempt maximal hip abduction, ensure that you don't arch your back. Keep all the movement through the hip
Where you should 'feel it':
Primary Muscles:
Glutes,Hips
Gluteus Maximus,Hips
Secondary Muscles
Quadruped Abductions muscle groups
Play Button
RDL To Hip Opener (Single Leg)
 sets
 kg
 reps 
 rest
Notes
6620359ad701fc2a5553bd49
Kettlebell
RDL To Hip Opener (Single Leg)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Holding the kettlebell in one hand, hinge at the hips and extend out the opposite leg
  2. At your maximal hinge (where you're feeling a stretch through your stable legs hamstring), open up your hips as much as possible in a slow, controlled manner
  3. Return back to a neutral position of your pelvis
  4. Stand back up tall
  5. Ensure that you don't collapse your shoulders and/or your posture at any point
Where you should 'feel it':
Primary Muscles:
Hamstrings,Glutes
Hamstrings,Gluteus Maximus
Secondary Muscles
RDL To Hip Opener (Single Leg) muscle groups
Play Button
Bench Internal Hip Rotation
 sets
 kg
 reps 
 rest
Notes
65e15ade003a35c2ff58ee42
Mobility
Bench Internal Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself on all 4's and in line with a bench
  2. Open up one hip as much as possible, then plant the knee on the bench
  3. Keeping everything else still, raise your foot as high as possible whilst keeping the knee in contact with the bench
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Bench Internal Hip Rotation muscle groups
66da46283a6a0daffc7328db
66da46283a6a0daffc7328db
Bulgarian Internal Rotation Load To Explode (MB)
Bulgarian Internal Rotation Load To Explode (MB)
3
3
1
3
m 
0
s
 rest
66de2aa76d2b6c8517366407
66de2aa76d2b6c8517366407
90/90 Foam Roller Slides
90/90 Foam Roller Slides
3
3
1
3
m 
0
s
 rest
6695a8927fa8d2784cf460ef
6695a8927fa8d2784cf460ef
Glute Kickback To Hip CAR
Glute Kickback To Hip CAR
3
3
1
3
m 
0
s
 rest
66a71c8621adb906500f3816
66a71c8621adb906500f3816
Quadruped Abductions
Quadruped Abductions
3
3
1
3
m 
0
s
 rest
6620359ad701fc2a5553bd49
6620359ad701fc2a5553bd49
RDL To Hip Opener (Single Leg)
RDL To Hip Opener (Single Leg)
3
3
1
3
m 
0
s
 rest
65e15ade003a35c2ff58ee42
65e15ade003a35c2ff58ee42
Bench Internal Hip Rotation
Bench Internal Hip Rotation
3
3
1
3
m 
0
s
 rest
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