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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ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dcd364d0ec5d4e447e1","workoutExerciseItemID":"66a21dcd364d0ec5d4e447e1","workoutExerciseFullName":"Half Kneeling T-Spine Rolls to End Range"}],[{"exerciseName":"Resistance Band Rotations - Activations","exerciseNotes":"ES = Each Side","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd1407d60eeb466a416","workoutExerciseItemID":"66a21dd1407d60eeb466a416","workoutExerciseFullName":"Resistance Band Rotations - Activations"},{"exerciseName":"Resistance Band Rotations - Braced","exerciseNotes":"ES = Each 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T-Spine Mobility II

T-Spine Mobility II
60 mins

Developing More Mobility in The Upper Body Through Range and Flexibility

66b4f52ea208137753c274f4

Play Button
Lat Lengthen
 sets
 kg
 reps 
 rest
Notes
66a21dce7213d601005f067b
Mobility
Lat Lengthen
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Stretch lats slowly, keep shoulders down. Common Mistakes: Overstretching, shrugging shoulders.

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Traps
Lat Lengthen muscle groups
Play Button
Swiss Ball Rotations
 sets
 kg
 reps 
 rest
Notes
66a21dcf7917d93a4f11d62e
Swiss Ball
Swiss Ball Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Swiss Ball Rotations muscle groups
Play Button
TRX Crossbody Overarm Reach
 sets
 kg
 reps 
 rest
Notes
66a21dd1767fc8d637107241
Bodyweight
TRX Crossbody Overarm Reach
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage shoulders, reach smoothly. Common Mistakes: Overstretching, not engaging shoulders.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
TRX Crossbody Overarm Reach muscle groups
Play Button
Split Stance T-Spine Rotation
 sets
 kg
 reps 
 rest
Notes
66a21dd1a00ad63856dc09ac
Bodyweight
Split Stance T-Spine Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, rotate with control. Common Mistakes: Over-rotating, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Split Stance T-Spine Rotation muscle groups
Play Button
Split Stance T-Spine Rotation w Band
 sets
 kg
 reps 
 rest
Notes
66a21dd193efb8fdaec38ace
Bands
Split Stance T-Spine Rotation w Band
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep band tension, rotate with control. Common Mistakes: Letting band pull you off balance.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Split Stance T-Spine Rotation w Band muscle groups
Play Button
Crossbody Overarm Reach
 sets
 kg
 reps 
 rest
Notes
66a21dcd207c90533fb94b8d
Bodyweight
Crossbody Overarm Reach
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage shoulders, reach smoothly. Common Mistakes: Overstretching, not engaging shoulders.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
Crossbody Overarm Reach muscle groups
Play Button
Seated Pull Back and Rotation
 sets
 kg
 reps 
 rest
Notes
66a21dcda1d0f058c4a05235
Bodyweight
Seated Pull Back and Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Sit tall, pull back with control, rotate smoothly. Common Mistakes: Slouching, using arms instead of torso.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Seated Pull Back and Rotation 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
Resisted Plank w Rotation
 sets
 kg
 reps 
 rest
Notes
66a21dcdc99d6d3c7445ffb4
Bands
Resisted Plank w Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, rotate with resistance. Common Mistakes: Letting resistance pull you off balance.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Resisted Plank w Rotation muscle groups
Play Button
T-Spine Seated omni Directional
 sets
 kg
 reps 
 rest
Notes
66a21dcd80737967b78862dc
Bodyweight
T-Spine Seated omni Directional
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Sit tall, move arms in all directions. Common Mistakes: Slouching, using momentum.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
T-Spine Seated omni Directional muscle groups
Play Button
Half Kneeling T-Spine Rolls to End Range
 sets
 kg
 reps 
 rest
Notes
66a21dcd364d0ec5d4e447e1
Bodyweight
Half Kneeling T-Spine Rolls to End Range
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, roll smoothly. Common Mistakes: Overstretching, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Half Kneeling T-Spine Rolls to End Range muscle groups
Play Button
Resistance Band Rotations - Activations
 sets
 kg
 reps 
 rest
Notes
66a21dd1407d60eeb466a416
Bands
Resistance Band Rotations - Activations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep band tension, rotate with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Resistance Band Rotations - Activations muscle groups
Play Button
Resistance Band Rotations - Braced
 sets
 kg
 reps 
 rest
Notes
66a21dce426ab05825a7dac6
Bands
Resistance Band Rotations - Braced
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Brace core, rotate with control. Common Mistakes: Letting band pull you off balance.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Resistance Band Rotations - Braced muscle groups
66a21dce7213d601005f067b
66a21dce7213d601005f067b
Lat Lengthen
Lat Lengthen
3
3
1
3
m 
0
s
 rest
66a21dcf7917d93a4f11d62e
66a21dcf7917d93a4f11d62e
Swiss Ball Rotations
Swiss Ball Rotations
3
3
1
3
m 
0
s
 rest
66a21dd1767fc8d637107241
66a21dd1767fc8d637107241
TRX Crossbody Overarm Reach
TRX Crossbody Overarm Reach
3
3
1
3
m 
0
s
 rest
66a21dd1a00ad63856dc09ac
66a21dd1a00ad63856dc09ac
Split Stance T-Spine Rotation
Split Stance T-Spine Rotation
3
3
1
3
m 
0
s
 rest
66a21dd193efb8fdaec38ace
66a21dd193efb8fdaec38ace
Split Stance T-Spine Rotation w Band
Split Stance T-Spine Rotation w Band
3
3
1
3
m 
0
s
 rest
66a21dcd207c90533fb94b8d
66a21dcd207c90533fb94b8d
Crossbody Overarm Reach
Crossbody Overarm Reach
3
3
1
3
m 
0
s
 rest
66a21dcda1d0f058c4a05235
66a21dcda1d0f058c4a05235
Seated Pull Back and Rotation
Seated Pull Back and Rotation
3
3
1
3
m 
0
s
 rest
66a21dcd54ac0011888cc580
66a21dcd54ac0011888cc580
Plank w Rotation
Plank w Rotation
3
3
1
3
m 
0
s
 rest
66a21dcdc99d6d3c7445ffb4
66a21dcdc99d6d3c7445ffb4
Resisted Plank w Rotation
Resisted Plank w Rotation
3
3
1
3
m 
0
s
 rest
66a21dcd80737967b78862dc
66a21dcd80737967b78862dc
T-Spine Seated omni Directional
T-Spine Seated omni Directional
3
3
1
3
m 
0
s
 rest
66a21dcd364d0ec5d4e447e1
66a21dcd364d0ec5d4e447e1
Half Kneeling T-Spine Rolls to End Range
Half Kneeling T-Spine Rolls to End Range
3
3
1
3
m 
0
s
 rest
66a21dd1407d60eeb466a416
66a21dd1407d60eeb466a416
Resistance Band Rotations - Activations
Resistance Band Rotations - Activations
3
3
1
3
m 
0
s
 rest
66a21dce426ab05825a7dac6
66a21dce426ab05825a7dac6
Resistance Band Rotations - Braced
Resistance Band Rotations - Braced
3
3
1
3
m 
0
s
 rest
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