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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Recovery 2

Recovery 2
10 mins

Slow, controlled feel good movements post round.

66c95a0b97f426d69bf5f67c

Play Button
Wide Stance Hamstring Rock Backs
 sets
 kg
 reps 
 rest
Notes
65e1633816b05e4709d7c6e8
Mobility
Wide Stance Hamstring Rock Backs
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a very wide stance with straight legs
  2. Hinge at the hips and keep your back straight
  3. If you can't keep your back straight when touching the floor, use block like aids to be higher off the ground and perform the same movement
  4. Gently rock back continuously in order to push your range of motion
  5. Ensure you maintain posture throughout this movement 
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Wide Stance Hamstring Rock Backs muscle groups
Play Button
Froggy
 sets
 kg
 reps 
 rest
Notes
658b5c9eed9cd9090e32af09
Bodyweight
Froggy
Notes:
Key Points:
  • Set yourself in quadruped position, with feet and knees flared outward
  • With a neutral lumbar curve, rest with your forearms in contact with the floor
  • Gently rock back until you feel a stretch through your adductor/groin muscles
Common Mistakes:
  • Feet not flared outward
  • Too much rounding/arching in the spine
  • Rocking too fast

Exercise Notes:

Key Points:

  • Set yourself in quadruped position, with feet and knees flared outward
  • With a neutral lumbar curve, rest with your forearms in contact with the floor
  • Gently rock back until you feel a stretch through your adductor/groin muscles

Common Mistakes:

  • Feet not flared outward
  • Too much rounding/arching in the spine
  • Rocking too fast
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Glutes
Froggy muscle groups
Play Button
Single Leg Froggy & T-spine Rotation
 sets
 kg
 reps 
 rest
Notes
65a76ba0cf9b6bbe7953dfd7
Bodyweight
Single Leg Froggy & T-spine Rotation
Notes:
Key Points:
  • Set knee and feet of bent leg flared outward
  • Extend the other leg to a straight position where the adductors and hamstring are engaged
  • Thread the needle and open up your spine as much as possible with great shoulder turn
Common Mistakes:
  • Foot not flared outward with bent knee
  • No pressure backward to engage adductors and hamstring
  • Performing the t-spine rotation too quickly

Exercise Notes:

Key Points:

  • Set knee and feet of bent leg flared outward
  • Extend the other leg to a straight position where the adductors and hamstring are engaged
  • Thread the needle and open up your spine as much as possible with great shoulder turn

Common Mistakes:

  • Foot not flared outward with bent knee
  • No pressure backward to engage adductors and hamstring
  • Performing the t-spine rotation too quickly
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lats
Single Leg Froggy & T-spine Rotation muscle groups
Play Button
External Hip + Thoracic Rotation Hold
 sets
 kg
 reps 
 rest
Notes
668dc7ec2b304787bfba7e2b
Mobility
External Hip + Thoracic Rotation Hold
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. From a seated position on the ground, bring one knee toward your chest and place your foot over the other leg
  2. Using your opposite arm, set that external rotation at the hip
  3. Using the other arm, guide this thoracic rotation stretch
  4. Ensure the movement is done is a controlled manner
  5. Pro tip: exhale just before you starting the thoracic rotation to gain greater range of motion.
Where you should 'feel it':
Primary Muscles:
Lats,Hips
Latissimus Dorsi,Hips
Secondary Muscles
External Hip + Thoracic Rotation Hold muscle groups
65e1633816b05e4709d7c6e8
65e1633816b05e4709d7c6e8
Wide Stance Hamstring Rock Backs
Wide Stance Hamstring Rock Backs
3
3
1
3
m 
0
s
 rest
658b5c9eed9cd9090e32af09
658b5c9eed9cd9090e32af09
Froggy
Froggy
3
3
1
3
m 
0
s
 rest
65a76ba0cf9b6bbe7953dfd7
65a76ba0cf9b6bbe7953dfd7
Single Leg Froggy & T-spine Rotation
Single Leg Froggy & T-spine Rotation
3
3
1
3
m 
0
s
 rest
668dc7ec2b304787bfba7e2b
668dc7ec2b304787bfba7e2b
External Hip + Thoracic Rotation Hold
External Hip + Thoracic Rotation Hold
3
3
1
3
m 
0
s
 rest
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