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
[{"Warm Up":[{"exerciseName":"Plate Loaded Machine Rows - Handles","exerciseNotes":"1a","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"6695c2ddf7931e64a41cf6d1","workoutExerciseItemID":"6695c2ddf7931e64a41cf6d1","workoutExerciseFullName":"Plate Loaded Machine Rows - Handles"},{"exerciseName":"Lat Pullover","exerciseNotes":"1b","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"6548b66717b8ad9f2e988ce1","workoutExerciseItemID":"6548b66717b8ad9f2e988ce1","workoutExerciseFullName":"Lat Pullover"}]},{"Circuit":[{"exerciseName":"Bent Over Row","exerciseNotes":"2a","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"11","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"11","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"11","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"6548b65fdabc3313b0d01a61","workoutExerciseItemID":"6548b65fdabc3313b0d01a61","workoutExerciseFullName":"Bent Over Row"},{"exerciseName":"3 point row","exerciseNotes":"2b","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"11","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"11","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"11","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"65386f9ea9eac142635bb117","workoutExerciseItemID":"65386f9ea9eac142635bb117","workoutExerciseFullName":"3 point row"}]},{"Super Set":[{"exerciseName":"Bent Over Row","exerciseNotes":"3a","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"65364746aa4e09c88de4b751","workoutExerciseItemID":"65364746aa4e09c88de4b751","workoutExerciseFullName":"Bent Over Row"},{"exerciseName":"Goblet Curtsy Lunge","exerciseNotes":"3b","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"14","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"14","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"14","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"14","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"6548b66d22432874dc115bef","workoutExerciseItemID":"6548b66d22432874dc115bef","workoutExerciseFullName":"Goblet Curtsy Lunge"}]},[{"exerciseName":"Curtsy Lunge","exerciseNotes":"4","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"6548b6507992c7ab57440533","workoutExerciseItemID":"6548b6507992c7ab57440533","workoutExerciseFullName":"Curtsy Lunge"}]]

Mobility Warmup workout

Mobility Warmup workout
1 hour

New Warmup workout

66e17b016d46cb1954798129

Play Button
Plate Loaded Machine Rows - Handles - updated
 sets
 kg
 reps 
 rest
Notes
6695c2ddf7931e64a41cf6d1
Machine
Plate Loaded Machine Rows - Handles - updated
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats,Traps
Latissimus Dorsi,Trapezius
Secondary Muscles
Forearms
Plate Loaded Machine Rows - Handles - updated muscle groups
Play Button
Lat Pullover
 sets
 kg
 reps 
 rest
Notes
6548b66717b8ad9f2e988ce1
Dumbbell
Lat Pullover
Notes:
Key Points:

  • Holding a dumbbell lay down on a bench with your head at the end of the bench.

  • With a slight bend in the arms, lower the dumbbell back in an arc motion.

  • Lower until you feel a stretch in the lats then pull it back to the same arc to be over your chin.

Common Mistakes:

  • Having an inconsistent bend in the elbows.

  • Going too far past a strong stretch.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Chest, Triceps
Lat Pullover - Dumbbell muscle groups
Play Button
Bent Over Row
 sets
 kg
 reps 
 rest
Notes
6548b65fdabc3313b0d01a61
Dumbbell
Bent Over Row
Notes:
Key Points:

  • With dumbbells in each hand hinge forward as far as possible.

  • Bring the dumbbells 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:
Traps, Lats
Trapezius, Latissimus Dorsi
Secondary Muscles
Biceps
Bent Over Row - Dumbbell muscle groups
Play Button
3 point row
 sets
 kg
 reps 
 rest
Notes
65386f9ea9eac142635bb117
KettleBell
3 point row
Notes:
Key Points:
  • Place hand on the bench and grip the kettlebell with the other hand.
  • With your back straight, pull your elbow back keeping the elbow tucked in.
  • Slowly lower back to the start position and repeat.
Common Mistakes:
  • Bending the back.
  • Using excessive momentum.
  • Elbow being too far out from body.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps
3 point row - KettleBell 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
Goblet Curtsy Lunge
 sets
 kg
 reps 
 rest
Notes
6548b66d22432874dc115bef
Dumbbell
Goblet Curtsy Lunge
Notes:
Key Points:

  • Stand straight with feet spaced hip width.

  • Step back diagonally and bent the front leg to 90 degrees.

  • Press up from the front leg back to the start position and repeat.

Common Mistakes:

  • Front knee bending out of line with foot.

  • Too small or large of a step.

  • Hips caving in.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
Goblet Curtsy Lunge - Dumbbell muscle groups
Play Button
Curtsy Lunge
 sets
 kg
 reps 
 rest
Notes
6548b6507992c7ab57440533
Bodyweight
Curtsy Lunge
Notes:
Key Points:

  • Stand straight with feet spaced hip width.

  • Step back diagonally and bent the front leg to 90 degrees.

  • Press up from the front leg back to the start position and repeat.

Common Mistakes:

  • Front knee bending out of line with foot.

  • Too small or large of a step.

  • Hips caving in.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Inner Thigh, Hamstrings
Curtsy Lunge - Bodyweight muscle groups
6695c2ddf7931e64a41cf6d1
6695c2ddf7931e64a41cf6d1
Plate Loaded Machine Rows - Handles - updated
Plate Loaded Machine Rows - Handles - updated
3
3
1
3
m 
0
s
 rest
6548b66717b8ad9f2e988ce1
6548b66717b8ad9f2e988ce1
Lat Pullover
Lat Pullover - Dumbbell
3
3
1
3
m 
0
s
 rest
6548b65fdabc3313b0d01a61
6548b65fdabc3313b0d01a61
Bent Over Row
Bent Over Row - Dumbbell
3
3
1
3
m 
0
s
 rest
65386f9ea9eac142635bb117
65386f9ea9eac142635bb117
3 point row
3 point row - KettleBell
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
6548b66d22432874dc115bef
6548b66d22432874dc115bef
Goblet Curtsy Lunge
Goblet Curtsy Lunge - Dumbbell
3
3
1
3
m 
0
s
 rest
6548b6507992c7ab57440533
6548b6507992c7ab57440533
Curtsy Lunge
Curtsy Lunge - Bodyweight
3
3
1
3
m 
0
s
 rest
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