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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Quad Crusher

Quad Crusher
1 hour

Meagnunez Train Like Me

66c1db8cb7ef009b69cca9f7

Play Button
Hack Squat
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac11fee92677
Plate loaded
Hack Squat
Notes:
Key Points:
  • Position your feet at roughly shoulder width apart
  • Press upwards through the heels
  • Disengage the safeties then slowly bend your knees to 90 degrees.
Common Mistakes:
  • Back and hips lose contact with the back padding.
  • Knees caving inwards.
  • Cutting short of bending the knees 90 degrees.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Abs, Hamstrings, Inner Thigh
Hack Squat - Plate loaded - Sled 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
Bulgarian Split Squat
 sets
 kg
 reps 
 rest
Notes
64957e9d6fb368aacea9c5f1
Dumbbell
Bulgarian Split Squat
Notes:
Key Points:
  • With your back foot on a bench, take a large step forward and space your feet at hip width.
  • Bend your front leg until it's at roughly 90 degrees and your back knee is close to the floor.
  • Extend back up to the start position and repeat.
Common Mistakes:
  • Knee caving inwards.
  • Placing too much weight on back leg.
  • Hips caving inwards on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
Bulgarian Split Squat - Dumbbell muscle groups
Play Button
Leg Extension
 sets
 kg
 reps 
 rest
Notes
634a62185cb8acdef8e92679
Pin loaded
Leg Extension
Notes:
Key Points:
  • Ensure your knees bend over the bench and the lower pad is against your lower shins.
  • Extend your legs to a point just before they are fully straightened.
  • Lower back to the starting point in a controlled manner.
Common Mistakes:
  • Extending the legs fully.
  • Feet pointing too far outwards or inwards.
  • Using momentum to bring the weight up or down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Leg Extension - Pin loaded muscle groups
Play Button
Sumo Squat
 sets
 kg
 reps 
 rest
Notes
6537a078822bf6507eac2cca
KettleBell
Sumo Squat
Notes:
Key Points:
  • Set feet at wider than shoulder width, pointing outwards.
  • Hinge to grab kettlebell then extend up.
  • Slowly lower back to the ground then repeat.
Common Mistakes:
  • Knees caving in past big toes.
  • Using momentum to drop down.
  • Bending the back.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs, Lower Back
Sumo Squat - KettleBell muscle groups
Play Button
45 Degree Leg Press
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac7c9ee92678
Plate loaded
45 Degree Leg Press
Notes:
Key Points:
  • Position your feet roughly shoulder width apart.
  • Push from the heels then unlock the safeties to begin the exercise.
  • Slowly retract your legs back towards the starting position.
Common Mistakes:
  • Knees caving inwards when pressing.
  • Using hands to help push your legs.
  • Fully extending and locking out your legs.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings
45 Degree Leg Press - Plate loaded - Sled muscle groups
634a62185cb8ac11fee92677
634a62185cb8ac11fee92677
Hack Squat
Hack Squat - Plate loaded - Sled
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
64957e9d6fb368aacea9c5f1
64957e9d6fb368aacea9c5f1
Bulgarian Split Squat
Bulgarian Split Squat - Dumbbell
3
3
1
3
m 
0
s
 rest
634a62185cb8acdef8e92679
634a62185cb8acdef8e92679
Leg Extension
Leg Extension - Pin loaded
3
3
1
3
m 
0
s
 rest
6537a078822bf6507eac2cca
6537a078822bf6507eac2cca
Sumo Squat
Sumo Squat - KettleBell
3
3
1
3
m 
0
s
 rest
634a62185cb8ac7c9ee92678
634a62185cb8ac7c9ee92678
45 Degree Leg Press
45 Degree Leg Press - Plate loaded - Sled
3
3
1
3
m 
0
s
 rest
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