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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QUADS & CALVES

QUADS & CALVES
50 mins

HORSE LEGS

67a9439b72071a98863cf2e8

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
45 Degree Leg Press
 sets
 kg
 reps 
 rest
Notes
63b7975506babf679a9a4533
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 bend your knees to 45 degree then push back towards the starting position.
Common Mistakes:
  • Knees caving inwards past big toes 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 - Platform Moves muscle groups
Play Button
Leg Extension (Isolated)
 sets
 kg
 reps 
 rest
Notes
65291d20bfbd43aff9940061
Pin loaded
Leg Extension (Isolated)
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 - Isolated muscle groups
Play Button
Standing Calf Raise
 sets
 kg
 reps 
 rest
Notes
64312875f1b18f27c3ad856d
Pin loaded
Standing Calf Raise
Notes:
Key Points:
  • Have the balls of your feet placed on the platform and heels hanging off it.
  • Drive your heels upward to lift the weight.
  • Steadily lower the heels down until your calves are fully stretched and repeat.
Common Mistakes:
  • Using momentum to drive the weight up and down.
  • Feet being too wide or narrow, keep it should width.
  • Upper body swaying with the movement, keep it still.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Calves
Gastrocnemius
Secondary Muscles
Standing Calf Raise - Pin loaded - Safeties muscle groups
Play Button
Seated Calf Raise
 sets
 kg
 reps 
 rest
Notes
65291cc400711703842fc7cd
Plate loaded
Seated Calf Raise
Notes:
Key Points:

  • Have the balls of your feet placed on the platform and heels hanging off it.

  • Drive your heels upward to lift the weight.

  • Steadily lower the heels down until your calves are fully stretched and repeat.

Common Mistakes:

  • Using momentum to drive the weight up and down.

  • Feet being too wide or narrow, keep it should width.

  • Upper body swaying with the movement, keep it still.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Calves
Gastrocnemius
Secondary Muscles
Seated Calf Raise - Plate loaded - Platform Moves muscle groups
634a62185cb8ac11fee92677
634a62185cb8ac11fee92677
Hack Squat
Hack Squat - Plate loaded - Sled
3
3
1
3
m 
0
s
 rest
63b7975506babf679a9a4533
63b7975506babf679a9a4533
45 Degree Leg Press
45 Degree Leg Press - Plate loaded - Platform Moves
3
3
1
3
m 
0
s
 rest
65291d20bfbd43aff9940061
65291d20bfbd43aff9940061
Leg Extension (Isolated)
Leg Extension - Pin loaded - Isolated
3
3
1
3
m 
0
s
 rest
64312875f1b18f27c3ad856d
64312875f1b18f27c3ad856d
Standing Calf Raise
Standing Calf Raise - Pin loaded - Safeties
3
3
1
3
m 
0
s
 rest
65291cc400711703842fc7cd
65291cc400711703842fc7cd
Seated Calf Raise
Seated Calf Raise - Plate loaded - Platform Moves
3
3
1
3
m 
0
s
 rest
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