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!

66cc41d416984705d998595d

Play Button
Chest Press Dead Bug
 sets
 kg
 reps 
 rest
Notes
66394a772176822b0dba6e01
Dumbbell
Chest Press Dead Bug
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a fully pressed position
  2. Draw your belly button toward your spine and resist any extension of your spine (remove the arch from your lower back)
  3. Maintain that spine angle and extend one leg
  4. With one leg extended, perform a chest press
  5. Continue by alternating legs each rep
Where you should 'feel it':
Primary Muscles:
Chest,Abs
Pectoralis Major,Rectus abdominis
Secondary Muscles
Shoulders
Chest Press Dead Bug muscle groups
Play Button
Sumo Squat (Single Arm)
 sets
 kg
 reps 
 rest
Notes
6620364b32ee611f254542a3
Kettlebell
Sumo Squat (Single Arm)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a wide stance, flaring your feet slightly outward
  2. From a squat position, grab hold of the kettlebell with one hand and roll your shoulders back in order to set good posture
  3. Begin the movement by extending at the knee (whilst ensuring that you don't collapse your knees inward)
  4. Emphasise control as you lower the weight
  5. Ensure that you don't collapse at the shoulders and compromise posture at any point
Where you should 'feel it':
Primary Muscles:
Glutes,Hamstrings
Gluteus Maximus,Hamstrings
Secondary Muscles
Quads
Sumo Squat (Single Arm) muscle groups
Play Button
Hip Flexion To Internal Hip Rotation
 sets
 kg
 reps 
 rest
Notes
66557107815db5a361f53fa1
Mobility
Hip Flexion To Internal Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up in a half kneeling position with a piece of equipment set at 45 degrees from your front as a guide
  2. Set your pelvis in posterior pelvic tilt (avoid any arching of your lower back at all times)
  3. Keep your back knee in the same position at all times
  4. Use the front leg to drive forward and stretch your hip flexors
  5. From there, drive outward to stretch your hip internal rotators
  6. Continue to alternate each rep between hip flexion and internal rotation
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Hip Flexion To 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
Single Leg Wall Hold w/ T-spine Rotation
 sets
 kg
 reps 
 rest
Notes
65ba1b81a7fdfcca22fdd609
Bodyweight
Single Leg Wall Hold w/ T-spine Rotation
Notes:
Key Points:
  • Set yourself on one leg with the other leg driving into the wall at 90 degrees
  • Hinge from the hips and extend your arms outward into a T position
  • Maintaining the same level of hinge, rotate from your T-spine, dissociating your thoracic spine to hips
Common Mistakes:
  • Not driving your rear leg into the wall hard enough to activate your glutes
  • Lacking stability to set your hips and pelvis in order to disasociate
  • Trying to hinge too much where you start flexing your trunk and lower back

Exercise Notes:

Key Points:

  • Set yourself on one leg with the other leg driving into the wall at 90 degrees
  • Hinge from the hips and extend your arms outward into a T position
  • Maintaining the same level of hinge, rotate from your T-spine, dissociating your thoracic spine to hips

Common Mistakes:

  • Not driving your rear leg into the wall hard enough to activate your glutes
  • Lacking stability to set your hips and pelvis in order to disasociate
  • Trying to hinge too much where you start flexing your trunk and lower back
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Quads
Single Leg Wall Hold w/ T-spine Rotation muscle groups
66394a772176822b0dba6e01
66394a772176822b0dba6e01
Chest Press Dead Bug
Chest Press Dead Bug
3
3
1
3
m 
0
s
 rest
6620364b32ee611f254542a3
6620364b32ee611f254542a3
Sumo Squat (Single Arm)
Sumo Squat (Single Arm)
3
3
1
3
m 
0
s
 rest
66557107815db5a361f53fa1
66557107815db5a361f53fa1
Hip Flexion To Internal Hip Rotation
Hip Flexion To 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
65ba1b81a7fdfcca22fdd609
65ba1b81a7fdfcca22fdd609
Single Leg Wall Hold w/ T-spine Rotation
Single Leg Wall Hold w/ T-spine Rotation
3
3
1
3
m 
0
s
 rest
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