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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Strength Base - Rotational Movements

Strength Base - Rotational Movements
60 mins

Rotational Movements that elicit core function and angular speed

66b70af376792c4d60c91637

Play Button
Lateral Band Walks
 sets
 kg
 reps 
 rest
Notes
66a21dd4948a8858eba2089e
Bands
Lateral Band Walks
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage glutes, walk with control. Common Mistakes: Using momentum, not engaging glutes.

Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Hips
Lateral Band Walks muscle groups
Play Button
Standing Banded Abdominal Rotation Braces
 sets
 kg
 reps 
 rest
Notes
66a633cdb512d03cf2d32884
Bands
Standing Banded Abdominal Rotation Braces
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain a stable base; rotate from the core. Common Mistakes: Rotating from the shoulders, not engaging the core.

Where you should 'feel it':
Primary Muscles:
Obliques,Abs
Obliques,Rectus abdominis
Secondary Muscles
Lower Back
Standing Banded Abdominal Rotation Braces muscle groups
Play Button
Standing Hip Circles
 sets
 kg
 reps 
 rest
Notes
66a633d88603b46184f8f9f3
Bodyweight
Standing Hip Circles
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Circle hips while standing. Common Mistakes: Poor coordination, not engaging core.

Where you should 'feel it':
Primary Muscles:
Hips,Obliques
Hips,Obliques
Secondary Muscles
None
Standing Hip Circles muscle groups
Play Button
Banded Kneeling Rotations
 sets
 kg
 reps 
 rest
Notes
66a633d93cd4756ececa2b4f
Bands
Banded Kneeling Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Rotate from kneeling position with band resistance. Common Mistakes: Using too much resistance, poor control.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Banded Kneeling Rotations muscle groups
Play Button
Banded Kneeling Step Up Rotations
 sets
 kg
 reps 
 rest
Notes
66a633d96f3bdb0490ce71e3
Bands
Banded Kneeling Step Up Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Step up and rotate with band resistance. Common Mistakes: Using too much resistance, poor control.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Banded Kneeling Step Up Rotations muscle groups
Play Button
GP Weighted Plate - Shallows
 sets
 kg
 reps 
 rest
Notes
66a633d93d2c8369837d6a95
Plate
GP Weighted Plate - Shallows
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Shallow swings with weight plate. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders,Obliques
Deltoids,Obliques
Secondary Muscles
Hips
GP Weighted Plate - Shallows muscle groups
Play Button
GP Weighted Plate Swing Hold
 sets
 kg
 reps 
 rest
Notes
66a633d8c13e4846eeae4957
Plate
GP Weighted Plate Swing Hold
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Hold weight plate; swing with control. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders,Obliques
Deltoids,Obliques
Secondary Muscles
Hips
GP Weighted Plate Swing Hold muscle groups
Play Button
Squat Banded Holds
 sets
 kg
 reps 
 rest
Notes
66a633d905856cc51d722f8f
Bands
Squat Banded Holds
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Hold squat position with band resistance. Common Mistakes: Using too much resistance, poor posture.

Where you should 'feel it':
Primary Muscles:
Quads,Glutes
Quadriceps,Gluteus Maximus
Secondary Muscles
Hamstrings
Squat Banded Holds muscle groups
Play Button
Squat Banded Rotations
 sets
 kg
 reps 
 rest
Notes
66a633d9748608d6d04e65f7
Bands
Squat Banded Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Rotate from squat position with band resistance. Common Mistakes: Using too much resistance, poor control.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Squat Banded Rotations muscle groups
Play Button
Anti-Rotation Hip Twists
 sets
 kg
 reps 
 rest
Notes
66a633dab512d03cf2d33323
Bands
Anti-Rotation Hip Twists
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Twist hips while resisting rotation. Common Mistakes: Using too much resistance, poor control.

Where you should 'feel it':
Primary Muscles:
Obliques,Hips
Obliques,Hips
Secondary Muscles
Lower Back
Anti-Rotation Hip Twists muscle groups
66a21dd4948a8858eba2089e
66a21dd4948a8858eba2089e
Lateral Band Walks
Lateral Band Walks
3
3
1
3
m 
0
s
 rest
66a633cdb512d03cf2d32884
66a633cdb512d03cf2d32884
Standing Banded Abdominal Rotation Braces
Standing Banded Abdominal Rotation Braces
3
3
1
3
m 
0
s
 rest
66a633d88603b46184f8f9f3
66a633d88603b46184f8f9f3
Standing Hip Circles
Standing Hip Circles
3
3
1
3
m 
0
s
 rest
66a633d93cd4756ececa2b4f
66a633d93cd4756ececa2b4f
Banded Kneeling Rotations
Banded Kneeling Rotations
3
3
1
3
m 
0
s
 rest
66a633d96f3bdb0490ce71e3
66a633d96f3bdb0490ce71e3
Banded Kneeling Step Up Rotations
Banded Kneeling Step Up Rotations
3
3
1
3
m 
0
s
 rest
66a633d93d2c8369837d6a95
66a633d93d2c8369837d6a95
GP Weighted Plate - Shallows
GP Weighted Plate - Shallows
3
3
1
3
m 
0
s
 rest
66a633d8c13e4846eeae4957
66a633d8c13e4846eeae4957
GP Weighted Plate Swing Hold
GP Weighted Plate Swing Hold
3
3
1
3
m 
0
s
 rest
66a633d905856cc51d722f8f
66a633d905856cc51d722f8f
Squat Banded Holds
Squat Banded Holds
3
3
1
3
m 
0
s
 rest
66a633d9748608d6d04e65f7
66a633d9748608d6d04e65f7
Squat Banded Rotations
Squat Banded Rotations
3
3
1
3
m 
0
s
 rest
66a633dab512d03cf2d33323
66a633dab512d03cf2d33323
Anti-Rotation Hip Twists
Anti-Rotation Hip Twists
3
3
1
3
m 
0
s
 rest
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