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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Speed & Core Finisher

Speed & Core Finisher
45 mins

Mobility routine (warm-up) prior to speed work

66b98c8ae438ff2a51fa9c38

Play Button
Broad Jump
 sets
 kg
 reps 
 rest
Notes
6695a989d4f2189d50e86259
Bodyweight
Broad Jump
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Stand with your feet shoulder-width apart, knees slightly bent, and arms extended up. Engage your core and focus on a point in front of you
  2. Swing your arms back and bend your knees to lower into a squat position. Explosively swing your arms forward and push off the ground with your legs to leap forward as far as possible
  3. Land softly on both feet, keeping your knees bent to absorb the impact. Ensure your feet are shoulder-width apart and your core remains engage to maintain balance and control
Where you should 'feel it':
Primary Muscles:
Glutes,Quads
Gluteus Maximus,Quadriceps
Secondary Muscles
Broad Jump muscle groups
Play Button
Single Leg 90 Degree Jump To Broad Jump
 sets
 kg
 reps 
 rest
Notes
6695adede722989fdcd72661
Bodyweight
Single Leg 90 Degree Jump To Broad Jump
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Stand on one foot, knee slightly bent, and arms set in a sprinting position. Engage your core and get ready to jump 90 degrees
  2. Use your arms for momentum and bend your knee to lower into a single leg squat position. Explosively swing your arms to the direction of your jump and push off the ground with your leg to leap as far as possible
  3. Land softly on both feet, spend the smallest amount of time in contact with the ground as possible before you explode into a broad jump, leaping forward as far as possible
  4. Land softly on both feet, keep your knees bent to absorb the impact. Ensure your feet are shoulder-width apart and your core remains engaged to maintain balance and control

Where you should 'feel it':
Primary Muscles:
Glutes,Quads
Gluteus Maximus,Quadriceps
Secondary Muscles
Single Leg 90 Degree Jump To Broad Jump muscle groups
Play Button
MB Slam & Jump
 sets
 kg
 reps 
 rest
Notes
65e15f9c76539ca1099d348d
Medicine Ball
MB Slam & Jump
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Get into an extended position with greatest potential energy stored
  2. Slam the medicine ball into the ground with maximal force
  3. As you slam the ball, set yourself into a half squat position
  4. Once the ball is released, explode up into a maximal jump on the spot
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Glutes,Quads
MB Slam & Jump muscle groups
Play Button
Tripple Step Rotational Slam
 sets
 kg
 reps 
 rest
Notes
66a4a973cea587cbb20b6295
Medicine Ball
Tripple Step Rotational Slam
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Holding a medicine ball, set up in a square stance, side on to the wall. Keep your core engaged and your chest up!
  2. Start by taking a stride with the leg closest to the wall, stepping toward the wall
  3. Take a second step with your other leg, bringing it behind the front leg
  4. Take a third step toward the wall with your lead leg
  5. As you take the third step, rotate your torso and hips explosively toward the wall
  6. Use this rotational force to slam the medicine ball agains the wall with maximal effort
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Tripple Step Rotational Slam muscle groups
Play Button
Swiss Ball Stir The Pots
 sets
 kg
 reps 
 rest
Notes
65f923d6011391e3db88d921
Swiss Ball
Swiss Ball Stir The Pots
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a plank position on the ball
  2. Make sure your head is over the middle part of your forearms
  3. Set your pelvis/hips in a position where the lower back is flat (no arch)
  4. Control the ball in a circular motion one way
  5. After the set rep range one way, control the ball in a circular motion the other way
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Swiss Ball Stir The Pots muscle groups
Play Button
Hanging Knee Twist
 sets
 kg
 reps 
 rest
Notes
64fb04ab759b74973769de94
Bodyweight
Hanging Knee Twist
Notes:
Key Points:

  • Hang from the bar with an overhand grip, spaced just wider than shoulder width.

  • Bring your knees up to be level with the hips.

  • Slowly lower back to the start position and repeat.

Common Mistakes:

  • Swinging around.

  • Using momentum to kick knees up.

  • Dropping on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Obliques, Abs
Obliques, Rectus abdominis
Secondary Muscles
Forearms
Hanging Knee Twist - Bodyweight muscle groups
6695a989d4f2189d50e86259
6695a989d4f2189d50e86259
Broad Jump
Broad Jump
3
3
1
3
m 
0
s
 rest
6695adede722989fdcd72661
6695adede722989fdcd72661
Single Leg 90 Degree Jump To Broad Jump
Single Leg 90 Degree Jump To Broad Jump
3
3
1
3
m 
0
s
 rest
65e15f9c76539ca1099d348d
65e15f9c76539ca1099d348d
MB Slam & Jump
MB Slam & Jump
3
3
1
3
m 
0
s
 rest
66a4a973cea587cbb20b6295
66a4a973cea587cbb20b6295
Tripple Step Rotational Slam
Tripple Step Rotational Slam
3
3
1
3
m 
0
s
 rest
65f923d6011391e3db88d921
65f923d6011391e3db88d921
Swiss Ball Stir The Pots
Swiss Ball Stir The Pots
3
3
1
3
m 
0
s
 rest
64fb04ab759b74973769de94
64fb04ab759b74973769de94
Hanging Knee Twist
Hanging Knee Twist - Bodyweight
3
3
1
3
m 
0
s
 rest
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