Swap Exercises

Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
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Swap selected exercise with existing exercise for the:
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Recovery 1

Recovery 1
10 mins

Slow, controlled feel good movements post round.

66c959b20067db02ffcd0e53

Play Button
Lower Body Disasociation (External Hip Rotation)
 sets
 kg
 reps 
 rest
Notes
66bc7b826f3661f1db7a8d64
Mobility
Lower Body Disasociation (External Hip Rotation)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start with one hip in an externally rotated position (ankle resting behind the knee of the other leg)
  2. Extend your arms behind in order to support your whole body
  3. Keeping your upper body stable, disasociate your lower body maximally, rotating from side to side
Where you should 'feel it':
Primary Muscles:
Lower Back,Glutes
Erector Spinae,Gluteus Maximus
Secondary Muscles
Lower Body Disasociation (External Hip Rotation) muscle groups
Play Button
Glute Kickback To Hip CAR
 sets
 kg
 reps 
 rest
Notes
6695a8927fa8d2784cf460ef
Mobility
Glute Kickback To Hip CAR
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start on all 4's
  2. Perform a glute kickback (extend one leg to maximal range of motion)
  3. Once you reach full extension, bend the knee of that leg and perform a circular motion (maximal rotation) until you get back to the starting position
  4. Ensure that as you perform the kickback and the controlled articular rotations (CAR's), you maintain spinal alignment
Where you should 'feel it':
Primary Muscles:
Hips,Glutes
Hips,Gluteus Maximus
Secondary Muscles
Glute Kickback To Hip CAR muscle groups
Play Button
Lower Hamstring Guided Stretch
 sets
 kg
 reps 
 rest
Notes
65dae984a389becc369d7967
Mobility
Lower Hamstring Guided Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start by lying on your back with the natural curvature of your lower back
  2. With 1 leg at 90 degrees and your hands behind the lowest part of your hamstring, slowly extend at the knee
  3. Only extend to however far you can keep the natural curvature of your lower back
  4. Allow your upper leg to move forward slightly as you perform this movement
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lower Hamstring Guided Stretch muscle groups
Play Button
Downward Dog To Cobra
 sets
 kg
 reps 
 rest
Notes
65d66d5a5d656da497d9dcc7
Bodyweight
Downward Dog To Cobra
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a downward dog position, legs extended at the knee and try and keep your heels on the floor
  2. In a controlled manner, transition into a cobra stretch, lengthening at your trunk, stretching your abs and lower back
  3. Extend at the neck as you do this, in order to open up 
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lower Back
Downward Dog To Cobra muscle groups
66bc7b826f3661f1db7a8d64
66bc7b826f3661f1db7a8d64
Lower Body Disasociation (External Hip Rotation)
Lower Body Disasociation (External Hip Rotation)
3
3
1
3
m 
0
s
 rest
6695a8927fa8d2784cf460ef
6695a8927fa8d2784cf460ef
Glute Kickback To Hip CAR
Glute Kickback To Hip CAR
3
3
1
3
m 
0
s
 rest
65dae984a389becc369d7967
65dae984a389becc369d7967
Lower Hamstring Guided Stretch
Lower Hamstring Guided Stretch
3
3
1
3
m 
0
s
 rest
65d66d5a5d656da497d9dcc7
65d66d5a5d656da497d9dcc7
Downward Dog To Cobra
Downward Dog To Cobra
3
3
1
3
m 
0
s
 rest
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