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 + Posture + Core

Mobility + Posture + Core
30 mins

Daily hip + spine mobility work, integrate postural work too!

66cbd83bd6713efc1294d861

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
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
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
90/90 Support Internal To External Hip Rotation
 sets
 kg
 reps 
 rest
Notes
65dae60e03439c66bfb4e2b8
Mobility
90/90 Support Internal To External Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a 90/90 position and lean backward to take your bodyweight
  2. Keep your lateral leg still and in contact with the floor
  3. Raise your medial knee as high as possible whilst keeping the heel in contact with the floor
  4. Ensure you're pushing your maximal range of motion at all times
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
90/90 Support Internal To External Hip Rotation muscle groups
Play Button
Window Wipers Internal Hip Rotation
 sets
 kg
 reps 
 rest
Notes
65e16185d1cd2a4e4f6c642a
Mobility
Window Wipers Internal Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself on your back with your legs at 90 degrees and feet in the air
  2. Make a fist with both of your hands and put them together
  3. Squeeze your knees together and keep them in contact with your hands the entire time
  4. Open up your feet as much as possible whilst keeping the knees set
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Window Wipers Internal Hip Rotation muscle groups
Play Button
Y W T Postural Endurance
 sets
 kg
 reps 
 rest
Notes
65d677ad1fd8dce3dbc03f59
Bodyweight
Y W T Postural Endurance
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Keeping your head off the ground, retract your shoulder blades to start in a W position
  2. Extend your arms out to create a T, ensure you're trying to retract your shoulder blade backs much as possible
  3. Return to a W with maximal external rotation
  4. Extend out to a Y, keeping your wrists as high as possible
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Lower Back
Y W T Postural Endurance muscle groups
Play Button
Bird Dogs
 sets
 kg
 reps 
 rest
Notes
65f921b81a02d0ed505132ba
Bodyweight
Bird Dogs
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in quadruped position
  2. Extend out opposite arm and leg to maximal extension, maintain spinal alignment for each rep
  3. Slowly return back to a slightly flexed spine
  4. Only perform at a tempo where you can maintain stability
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Lower Back
Bird Dogs muscle groups
656f9a8047e2f96c1fa14d91
656f9a8047e2f96c1fa14d91
Hipflexor & Oblique Stretch
Hipflexor & Oblique Stretch
3
3
1
3
m 
0
s
 rest
6588dfbd6b9676dddd6a26fe
6588dfbd6b9676dddd6a26fe
Open Books
Open Books
3
3
1
3
m 
0
s
 rest
65dae6ca712c7a05ae8be68d
65dae6ca712c7a05ae8be68d
Cats/Cows
Cats/Cows
3
3
1
3
m 
0
s
 rest
65dae60e03439c66bfb4e2b8
65dae60e03439c66bfb4e2b8
90/90 Support Internal To External Hip Rotation
90/90 Support Internal To External Hip Rotation
3
3
1
3
m 
0
s
 rest
65e16185d1cd2a4e4f6c642a
65e16185d1cd2a4e4f6c642a
Window Wipers Internal Hip Rotation
Window Wipers Internal Hip Rotation
3
3
1
3
m 
0
s
 rest
65d677ad1fd8dce3dbc03f59
65d677ad1fd8dce3dbc03f59
Y W T Postural Endurance
Y W T Postural Endurance
3
3
1
3
m 
0
s
 rest
65f921b81a02d0ed505132ba
65f921b81a02d0ed505132ba
Bird Dogs
Bird Dogs
3
3
1
3
m 
0
s
 rest
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