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
[[{"exerciseName":"Landmine T-bar Row","exerciseNotes":"npota","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"109","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"109","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65e15f03afa38d6d56aadeb2","workoutExerciseItemID":"65e15f03afa38d6d56aadeb2","workoutExerciseFullName":"Landmine T-bar Row"}],[{"exerciseName":"Single Arm Seated Lat Pulldown","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"23","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"6650995dafcd84b739a1c9b9","workoutExerciseItemID":"6650995dafcd84b739a1c9b9","workoutExerciseFullName":"Single Arm Seated Lat Pulldown"}],[{"exerciseName":"Lat Pull Down (Isolated)","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"45","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"65291d62e04b79bc35a84cc0","workoutExerciseItemID":"65291d62e04b79bc35a84cc0","workoutExerciseFullName":"Lat Pull Down (Isolated)"}],[{"exerciseName":"Bent Over Row","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"67","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"65364746aa4e09c88de4b751","workoutExerciseItemID":"65364746aa4e09c88de4b751","workoutExerciseFullName":"Bent Over Row"}],[{"exerciseName":"Retractions","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"34","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e6b7bbb263f8ecafb57","workoutExerciseItemID":"66531e6b7bbb263f8ecafb57","workoutExerciseFullName":"Retractions"}],[{"exerciseName":"TRX Body Rows","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"1","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e7193192f1aee8f019b","workoutExerciseItemID":"66531e7193192f1aee8f019b","workoutExerciseFullName":"TRX Body Rows"}]]

mponday

mponday
0 mins

sdeff

6733aefce3199e05830b49c3

Play Button
Landmine T-bar Row
 sets
 kg
 reps 
 rest
Notes
65e15f03afa38d6d56aadeb2
Barbell
Landmine T-bar Row
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in golf posture, holding the landmine
  2. Relaxing your upper traps, pull the bar towards your chest whilst keeping your elbows tucked close to your body
  3. Retract your shoulder blades each rep and ensure your head doesn't come forward to lose posture at any stage
  4. Perform with great control on tempo
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Lower Back
Landmine T-bar Row muscle groups
Play Button
Single Arm Seated Lat Pulldown
 sets
 kg
 reps 
 rest
Notes
6650995dafcd84b739a1c9b9
Cable
Single Arm Seated Lat Pulldown
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Pull to chest, control movement. Avoid using momentum and incomplete range.

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Biceps, Shoulders
Single Arm Seated Lat Pulldown muscle groups
Play Button
Lat Pull Down (Isolated)
 sets
 kg
 reps 
 rest
Notes
65291d62e04b79bc35a84cc0
Plate loaded
Lat Pull Down (Isolated)
Notes:
Key Points:

  • Use an overhand grip on the handles with your hands spaced shoulder width apart.

  • Pull the handles towards the middle of your chest by bringing your elbows towards your hips.

  • Slowly retreat to the start position and repeat.

Common Mistakes:

  • Leaning back excessively to make the exercise easier.

  • Pulling the handles towards your face or hips instead of middle chest.

  • Using the momentum of the weights on the way back up.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Biceps, Traps
Lat Pull Down - Plate loaded - Isolated muscle groups
Play Button
Bent Over Row
 sets
 kg
 reps 
 rest
Notes
65364746aa4e09c88de4b751
Barbell
Bent Over Row
Notes:
Key Points:

  • Grip the bar at shoulder width and hinge forwards as far as possible.

  • Bring the bar towards your lower chest in a straight motion.

  • Slowly retract back to the start position and repeat.

Common Mistakes:

  • Using excessive momentum.

  • Rounding the back.

  • Pulling towards your neck.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps
Bent Over Row - Barbell muscle groups
Play Button
Retractions
 sets
 kg
 reps 
 rest
Notes
66531e6b7bbb263f8ecafb57
Mobility
Retractions
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Squeeze shoulder blades together, hold briefly. Mistakes: Not fully retracting, arching back.

Where you should 'feel it':
Primary Muscles:
Shoulders, Traps
Deltoids, Trapezius
Secondary Muscles
Lats
Retractions muscle groups
Play Button
TRX Body Rows
 sets
 kg
 reps 
 rest
Notes
66531e7193192f1aee8f019b
TRX
TRX Body Rows
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Pull body up to handles, engage lats. Mistakes: Not fully retracting, using momentum.

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps, Abs
TRX Body Rows muscle groups
65e15f03afa38d6d56aadeb2
65e15f03afa38d6d56aadeb2
Landmine T-bar Row
Landmine T-bar Row
3
3
1
3
m 
0
s
 rest
6650995dafcd84b739a1c9b9
6650995dafcd84b739a1c9b9
Single Arm Seated Lat Pulldown
Single Arm Seated Lat Pulldown
3
3
1
3
m 
0
s
 rest
65291d62e04b79bc35a84cc0
65291d62e04b79bc35a84cc0
Lat Pull Down (Isolated)
Lat Pull Down - Plate loaded - Isolated
3
3
1
3
m 
0
s
 rest
65364746aa4e09c88de4b751
65364746aa4e09c88de4b751
Bent Over Row
Bent Over Row - Barbell
3
3
1
3
m 
0
s
 rest
66531e6b7bbb263f8ecafb57
66531e6b7bbb263f8ecafb57
Retractions
Retractions
3
3
1
3
m 
0
s
 rest
66531e7193192f1aee8f019b
66531e7193192f1aee8f019b
TRX Body Rows
TRX Body Rows
3
3
1
3
m 
0
s
 rest
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