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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Focus on Eccentric Phase of Movement"}],[{"exerciseName":"Glute Bridge - Barbell","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66a21dce426ab05825a7db69","workoutExerciseItemID":"66a21dce426ab05825a7db69","workoutExerciseFullName":"Glute Bridge - Barbell"}],[{"exerciseName":"Side Lunge + Rotation","exerciseNotes":"ES - Each Side","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66a633cd82954643af90ce91","workoutExerciseItemID":"66a633cd82954643af90ce91","workoutExerciseFullName":"Side Lunge + Rotation"}],[{"exerciseName":"Single Leg Drop Lunge + Ball Opener","exerciseNotes":"ES - Each Side","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66a633cd3d2c8369837d62fc","workoutExerciseItemID":"66a633cd3d2c8369837d62fc","workoutExerciseFullName":"Single Leg Drop Lunge + Ball Opener"}],[{"exerciseName":"Single Leg Drop Lunge + Ball Opener (Banded)","exerciseNotes":"ES - Each Side","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66a633cde914c7fbfa420334","workoutExerciseItemID":"66a633cde914c7fbfa420334","workoutExerciseFullName":"Single Leg Drop Lunge + Ball Opener (Banded)"}],[{"exerciseName":"SL Deadlift","exerciseNotes":"ES - Each Side","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66a21dceb4a9e42a24ba2d64","workoutExerciseItemID":"66a21dceb4a9e42a24ba2d64","workoutExerciseFullName":"SL Deadlift"}]]

Strength Base 1.0 - Lower Body

Strength Base 1.0 - Lower Body
45 mins

A Foundational Strength Workout To Build A Strong Foundational Base

66a873e655607c30c9958020

Play Button
Burpees
 sets
 kg
 reps 
 rest
Notes
66a633db7ce60cabc69d1680
Bodyweight
Burpees
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Jump and perform push-up in sequence. Common Mistakes: Poor coordination, not engaging core.

Where you should 'feel it':
Primary Muscles:
Quads,Glutes
Quadriceps,Gluteus Maximus
Secondary Muscles
Shoulders,Abs
Burpees muscle groups
Play Button
Squat Hip Rolls
 sets
 kg
 reps 
 rest
Notes
66a633d7c9fbe25684dfa3e4
Bodyweight
Squat Hip Rolls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Squat and roll hips; maintain posture. Common Mistakes: Poor coordination, losing balance.

Where you should 'feel it':
Primary Muscles:
Quads,Glutes
Quadriceps,Gluteus Maximus
Secondary Muscles
Hips
Squat Hip Rolls muscle groups
Play Button
Side Lunge Body Bar Side Bends
 sets
 kg
 reps 
 rest
Notes
66a633d971ccd2ba7ca89553
Body Bar
Side Lunge Body Bar Side Bends
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Lunge sideways; bend body bar. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Obliques,Quads
Obliques,Quadriceps
Secondary Muscles
Hips
Side Lunge Body Bar Side Bends muscle groups
Play Button
Walking Directional Lunges + Rotation
 sets
 kg
 reps 
 rest
Notes
66a21dd439af5ec42b9ca99b
Bodyweight
Walking Directional Lunges + Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, lunge and rotate with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Obliques
Walking Directional Lunges + Rotation muscle groups
Play Button
Barbell Deadlift - Wide Stance
 sets
 kg
 reps 
 rest
Notes
66a21dd86a0e9be4fb5d4ca7
Barbell
Barbell Deadlift - Wide Stance
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, lift with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Hamstrings, Glutes
Hamstrings, Gluteus Maximus
Secondary Muscles
Lower Back
Barbell Deadlift - Wide Stance muscle groups
Play Button
Front Squat Barbell - Focus on Eccentric Phase of Movement
 sets
 kg
 reps 
 rest
Notes
66a21dcea73166d36a84abb1
Barbell
Front Squat Barbell - Focus on Eccentric Phase of Movement
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep chest up, move slowly during eccentric phase. Common Mistakes: Leaning forward, using momentum.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings
Front Squat Barbell - Focus on Eccentric Phase of Movement muscle groups
Play Button
Glute Bridge - Barbell
 sets
 kg
 reps 
 rest
Notes
66a21dce426ab05825a7db69
Barbell
Glute Bridge - Barbell
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage glutes, lift hips evenly. Common Mistakes: Letting hips drop, not engaging glutes.

Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Hamstrings
Glute Bridge - Barbell muscle groups
Play Button
Side Lunge + Rotation
 sets
 kg
 reps 
 rest
Notes
66a633cd82954643af90ce91
Bodyweight
Side Lunge + Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Step wide, rotate towards the lunging leg. Common Mistakes: Poor balance, not rotating fully.

Where you should 'feel it':
Primary Muscles:
Quads,Glutes
Quadriceps,Gluteus Maximus
Secondary Muscles
Obliques,Hamstrings
Side Lunge + Rotation muscle groups
Play Button
Single Leg Drop Lunge + Ball Opener
 sets
 kg
 reps 
 rest
Notes
66a633cd3d2c8369837d62fc
Medicine Ball
Single Leg Drop Lunge + Ball Opener
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain balance; open chest with ball. Common Mistakes: Losing balance, not opening fully.

Where you should 'feel it':
Primary Muscles:
Quads,Glutes
Quadriceps,Gluteus Maximus
Secondary Muscles
Shoulders,Obliques
Single Leg Drop Lunge + Ball Opener muscle groups
Play Button
Single Leg Drop Lunge + Ball Opener (Banded)
 sets
 kg
 reps 
 rest
Notes
66a633cde914c7fbfa420334
Bands
Single Leg Drop Lunge + Ball Opener (Banded)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Same as above, with band resistance. Common Mistakes: Poor control of the band, losing balance.

Where you should 'feel it':
Primary Muscles:
Quads,Glutes
Quadriceps,Gluteus Maximus
Secondary Muscles
Shoulders,Obliques
Single Leg Drop Lunge + Ball Opener (Banded) muscle groups
Play Button
SL Deadlift
 sets
 kg
 reps 
 rest
Notes
66a21dceb4a9e42a24ba2d64
Dumbbell
SL Deadlift
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep back straight, hinge at hips. Common Mistakes: Rounding back, losing balance.

Where you should 'feel it':
Primary Muscles:
Hamstrings, Glutes
Hamstrings, Gluteus Maximus
Secondary Muscles
Lower Back
SL Deadlift muscle groups
66a633db7ce60cabc69d1680
66a633db7ce60cabc69d1680
Burpees
Burpees
3
3
1
3
m 
0
s
 rest
66a633d7c9fbe25684dfa3e4
66a633d7c9fbe25684dfa3e4
Squat Hip Rolls
Squat Hip Rolls
3
3
1
3
m 
0
s
 rest
66a633d971ccd2ba7ca89553
66a633d971ccd2ba7ca89553
Side Lunge Body Bar Side Bends
Side Lunge Body Bar Side Bends
3
3
1
3
m 
0
s
 rest
66a21dd439af5ec42b9ca99b
66a21dd439af5ec42b9ca99b
Walking Directional Lunges + Rotation
Walking Directional Lunges + Rotation
3
3
1
3
m 
0
s
 rest
66a21dd86a0e9be4fb5d4ca7
66a21dd86a0e9be4fb5d4ca7
Barbell Deadlift - Wide Stance
Barbell Deadlift - Wide Stance
3
3
1
3
m 
0
s
 rest
66a21dcea73166d36a84abb1
66a21dcea73166d36a84abb1
Front Squat Barbell - Focus on Eccentric Phase of Movement
Front Squat Barbell - Focus on Eccentric Phase of Movement
3
3
1
3
m 
0
s
 rest
66a21dce426ab05825a7db69
66a21dce426ab05825a7db69
Glute Bridge - Barbell
Glute Bridge - Barbell
3
3
1
3
m 
0
s
 rest
66a633cd82954643af90ce91
66a633cd82954643af90ce91
Side Lunge + Rotation
Side Lunge + Rotation
3
3
1
3
m 
0
s
 rest
66a633cd3d2c8369837d62fc
66a633cd3d2c8369837d62fc
Single Leg Drop Lunge + Ball Opener
Single Leg Drop Lunge + Ball Opener
3
3
1
3
m 
0
s
 rest
66a633cde914c7fbfa420334
66a633cde914c7fbfa420334
Single Leg Drop Lunge + Ball Opener (Banded)
Single Leg Drop Lunge + Ball Opener (Banded)
3
3
1
3
m 
0
s
 rest
66a21dceb4a9e42a24ba2d64
66a21dceb4a9e42a24ba2d64
SL Deadlift
SL Deadlift
3
3
1
3
m 
0
s
 rest
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