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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Squat / Lower Body

Squat / Lower Body
0 mins

Squat with lower body accessories

67a4d906785879a3cc9679e5

Play Button
Back Squat
 sets
 kg
 reps 
 rest
Notes
653646be8d83ad1414d3e0ca
Barbell
Back Squat
Notes:
Key Points:

  • Position the barbell across your traps, step back and have feet shoulder width.

  • Bend your knees to approximately 90 degrees.

  • Extend back up to the start position and repeat.

Common Mistakes:

  • Knees caving in past big toes.

  • Using momentum to drop down.

  • Bending the back.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
Back Squat - Barbell muscle groups
Play Button
Romanian Deadlift (RDL)
 sets
 kg
 reps 
 rest
Notes
6536473e339db3ec3d96bee5
Barbell
Romanian Deadlift (RDL)
Notes:
Key Points:

  • Stand straight with a slight bend in the knees.

  • Hinge forwards, where the weights go down to your mid shins.

  • Hinge back upwards to the start position.

Common Mistakes:

  • Arching the back.

  • Bending the knees too far forward.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Glutes, Hamstrings, Lower Back
Gluteus Maximus, Hamstrings, Erector Spinae
Secondary Muscles
Quads, Abs
Romanian Deadlift (RDL) - Barbell 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
Parrallel Bar Leg Raise
 sets
 kg
 reps 
 rest
Notes
66531e6638cc09d755af1fd8
Bodyweight
Parrallel Bar Leg Raise
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lift legs to 90 degrees, engage core. Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus Abdominis
Secondary Muscles
Hips
Parrallel Bar Leg Raise muscle groups
653646be8d83ad1414d3e0ca
653646be8d83ad1414d3e0ca
Back Squat
Back Squat - Barbell
3
3
1
3
m 
0
s
 rest
6536473e339db3ec3d96bee5
6536473e339db3ec3d96bee5
Romanian Deadlift (RDL)
Romanian Deadlift (RDL) - Barbell
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
66531e6638cc09d755af1fd8
66531e6638cc09d755af1fd8
Parrallel Bar Leg Raise
Parrallel Bar Leg Raise
3
3
1
3
m 
0
s
 rest
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