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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T-Spine Mobility I

T-Spine Mobility I
45 mins

Mobility work to develop and open up the thoracic spine and give you the ability to move better!

66a862d300ed71b6ae31cb53

Play Button
Banded Shoulder Rolls
 sets
 kg
 reps 
 rest
Notes
66a633d471ccd2ba7ca891b2
Bands
Banded Shoulder Rolls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Roll shoulders with band resistance. Common Mistakes: Using too much resistance, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
None
Banded Shoulder Rolls muscle groups
Play Button
SA Banded Rolls
 sets
 kg
 reps 
 rest
Notes
66a633d46fe911dd969b2014
Bands
SA Banded Rolls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Single arm rolls with band resistance. Common Mistakes: Using too much resistance, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
None
SA Banded Rolls muscle groups
Play Button
Piked A-Frames
 sets
 kg
 reps 
 rest
Notes
66a633d43cd4756ececa289d
Bodyweight
Piked A-Frames
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Form an A-frame; engage core and shoulders. Common Mistakes: Not engaging core, poor posture.

Where you should 'feel it':
Primary Muscles:
Shoulders,Abs
Deltoids,Rectus abdominis
Secondary Muscles
Hips
Piked A-Frames muscle groups
Play Button
Plank w Rotation
 sets
 kg
 reps 
 rest
Notes
66a21dcd54ac0011888cc580
Bodyweight
Plank w Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain plank form, rotate smoothly. Common Mistakes: Sagging hips, losing plank form.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Plank w Rotation muscle groups
Play Button
Breathing Rotations
 sets
 kg
 reps 
 rest
Notes
66a633d426b9bc86dbadf32f
Bodyweight
Breathing Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Rotate torso while focusing on breathing. Common Mistakes: Poor coordination, shallow breathing.

Where you should 'feel it':
Primary Muscles:
Obliques,Lower Back
Obliques,Erector Spinae
Secondary Muscles
Hips
Breathing Rotations muscle groups
Play Button
Banded Rotations Resisted Against Frame
 sets
 kg
 reps 
 rest
Notes
66a633d46ad8340821819b13
Bands
Banded Rotations Resisted Against Frame
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Rotate against band resistance. Common Mistakes: Using too much resistance, poor posture.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Banded Rotations Resisted Against Frame muscle groups
Play Button
Cobra LB Rotations
 sets
 kg
 reps 
 rest
Notes
66a633d59fb483dc06db1715
Bodyweight
Cobra LB Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Rotate lower back in cobra position. Common Mistakes: Not engaging core, poor control.

Where you should 'feel it':
Primary Muscles:
Lower Back
Erector Spinae
Secondary Muscles
None
Cobra LB Rotations muscle groups
Play Button
Crucifix Spinal Raise
 sets
 kg
 reps 
 rest
Notes
66a633d48603b46184f8f880
Bodyweight
Crucifix Spinal Raise
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Raise spine from crucifix position. Common Mistakes: Using too much force, poor control.

Where you should 'feel it':
Primary Muscles:
Lower Back
Erector Spinae
Secondary Muscles
None
Crucifix Spinal Raise muscle groups
Play Button
Kneeling Bar Slide Throughs
 sets
 kg
 reps 
 rest
Notes
66a633d415171cfef89174a9
Bodyweight
Kneeling Bar Slide Throughs
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Slide bar through from kneeling position. Common Mistakes: Poor coordination, not engaging core.

Where you should 'feel it':
Primary Muscles:
Shoulders,Abs
Deltoids,Rectus abdominis
Secondary Muscles
Obliques
Kneeling Bar Slide Throughs muscle groups
66a633d471ccd2ba7ca891b2
66a633d471ccd2ba7ca891b2
Banded Shoulder Rolls
Banded Shoulder Rolls
3
3
1
3
m 
0
s
 rest
66a633d46fe911dd969b2014
66a633d46fe911dd969b2014
SA Banded Rolls
SA Banded Rolls
3
3
1
3
m 
0
s
 rest
66a633d43cd4756ececa289d
66a633d43cd4756ececa289d
Piked A-Frames
Piked A-Frames
3
3
1
3
m 
0
s
 rest
66a21dcd54ac0011888cc580
66a21dcd54ac0011888cc580
Plank w Rotation
Plank w Rotation
3
3
1
3
m 
0
s
 rest
66a633d426b9bc86dbadf32f
66a633d426b9bc86dbadf32f
Breathing Rotations
Breathing Rotations
3
3
1
3
m 
0
s
 rest
66a633d46ad8340821819b13
66a633d46ad8340821819b13
Banded Rotations Resisted Against Frame
Banded Rotations Resisted Against Frame
3
3
1
3
m 
0
s
 rest
66a633d59fb483dc06db1715
66a633d59fb483dc06db1715
Cobra LB Rotations
Cobra LB Rotations
3
3
1
3
m 
0
s
 rest
66a633d48603b46184f8f880
66a633d48603b46184f8f880
Crucifix Spinal Raise
Crucifix Spinal Raise
3
3
1
3
m 
0
s
 rest
66a633d415171cfef89174a9
66a633d415171cfef89174a9
Kneeling Bar Slide Throughs
Kneeling Bar Slide Throughs
3
3
1
3
m 
0
s
 rest
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