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":"Hack Squat","exerciseNotes":"GO HEAVY! Feet as low down on the platform as possible, and squat DEEP, knees completely bent for maximal mechanical tension on the quadriceps. On the 3rd and final set, complete as many reps as possible (AMRAP) with 30% less weight than previous sets.","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"AMRAP","reps":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8ac11fee92677","workoutExerciseItemID":"634a62185cb8ac11fee92677","workoutExerciseFullName":"Hack Squat"}],[{"exerciseName":"Bulgarian Split Squat","exerciseNotes":"GO HEAVY! Place your foot as close you possible for maximum ankle mobility. This ensures your knee travels far over your ankle and increases the mechanical tension on the quadriceps.","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"64957e9d6fb368aacea9c5f1","workoutExerciseItemID":"64957e9d6fb368aacea9c5f1","workoutExerciseFullName":"Bulgarian Split Squat"}],[{"exerciseName":"45 Degree Leg Press","exerciseNotes":"Foot placement = lowest as possible on the platform (enhanced quad bias position). On the last set drop the weight by 25% and complete AS MANY REPS AS POSSIBLE","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":"AMRAP","reps":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8ac7c9ee92678","workoutExerciseItemID":"634a62185cb8ac7c9ee92678","workoutExerciseFullName":"45 Degree Leg Press"}],[{"exerciseName":"Leg Extension","exerciseNotes":"SINGLE LEG, TIME TO REP IT OUT! We've done the heavy lifting, now it's time to set them on fire!","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"6431255a5ffb28640bfe79cd","workoutExerciseItemID":"6431255a5ffb28640bfe79cd","workoutExerciseFullName":"Leg Extension"}],[{"exerciseName":"Seated Calf Raise","exerciseNotes":"GO HEAVY! Hold most contracted position for 1 second, and hold most lengthened position for 2 seconds.","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"65291cc400711703842fc7cd","workoutExerciseItemID":"65291cc400711703842fc7cd","workoutExerciseFullName":"Seated Calf Raise"}],[{"exerciseName":"Standing Calf Raise","exerciseNotes":"GO SLIGHTLY LIGHTER THAN USUAL! (MORE REPS) Hold most contracted position for 1 second, and hold most lengthened position for 2 seconds.","sets":3,"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":""}],"guideID":"64312875f1b18f27c3ad856d","workoutExerciseItemID":"64312875f1b18f27c3ad856d","workoutExerciseFullName":"Standing Calf Raise"}]]

QUADS & CALVES ^

QUADS & CALVES ^
1 hour

DOMINANCE

67077db5ecacfa1248c030c7

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
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
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
Play Button
Leg Extension
 sets
 kg
 reps 
 rest
Notes
6431255a5ffb28640bfe79cd
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 legs out aggressively.
  • Feet pointing too far outwards or inwards.
  • Using excessive 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 - Multi-LegExtensionLegCurl 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
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
634a62185cb8ac11fee92677
634a62185cb8ac11fee92677
Hack Squat
Hack Squat - Plate loaded - Sled
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
634a62185cb8ac7c9ee92678
634a62185cb8ac7c9ee92678
45 Degree Leg Press
45 Degree Leg Press - Plate loaded - Sled
3
3
1
3
m 
0
s
 rest
6431255a5ffb28640bfe79cd
6431255a5ffb28640bfe79cd
Leg Extension
Leg Extension - Pin loaded - Multi-LegExtensionLegCurl
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
64312875f1b18f27c3ad856d
64312875f1b18f27c3ad856d
Standing Calf Raise
Standing Calf Raise - Pin loaded - Safeties
3
3
1
3
m 
0
s
 rest
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