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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Testing all platform

Testing all platform
1 hour

Testing all platform

674989392906905560cd6986

Play Button
Double Cable Push (Split Stance)
 sets
 kg
 reps 
 rest
Notes
66d783f5aee2695b53f3665d
Cable
Double Cable Push (Split Stance)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set both cable to shoulder height
  2. Keeping elbows tucked, take a step out so you have resistance from the cables
  3. Set yourself in a split stance (lunge-like position)
  4. Perform a press to full extension and control the movement back to starting position
  5. Complete for allocated rep count and then change the leg that is out the front
Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Double Cable Push (Split Stance) muscle groups
Play Button
Scorpion Stretch
 sets
 kg
 reps 
 rest
Notes
66531f045242a388a5947b88
Mobility
Scorpion Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Stretch lower back and hip flexors, hold position. Mistakes: Not holding stretch long enough, improper form.

Where you should 'feel it':
Primary Muscles:
Obliques,Chest,Shoulders
Pectoralis Major,Deltoids
Secondary Muscles
Lower Back,Obliques
Scorpion Stretch muscle groups
Play Button
TRX/Ring Push Ups
 sets
 kg
 reps 
 rest
Notes
66531e715242a388a59420ae
TRX
TRX/Ring Push Ups
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to handles, press up. Mistakes: Not maintaining a straight body, not fully extending arms.

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Pectoralis Major, Triceps Brachii
Secondary Muscles
Shoulders, Abs
TRX/Ring Push Ups muscle groups
Play Button
Push Up - Spiderman
 sets
 kg
 reps 
 rest
Notes
66531e6be36a86b1454ffb49
Bodyweight
Push Up - Spiderman
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to ground, bring knee to elbow. Mistakes: Not maintaining a straight body, not bringing knee close to elbow.

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Pectoralis Major, Triceps Brachii
Secondary Muscles
Shoulders, Abs, Obliques
Push Up - Spiderman muscle groups
Play Button
Push Up - Cobra
 sets
 kg
 reps 
 rest
Notes
66531e6a7cde35d35c1800fe
Bodyweight
Push Up - Cobra
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to ground, arch back on upward phase. Mistakes: Not engaging core, arching back too much.

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Pectoralis Major, Triceps Brachii
Secondary Muscles
Shoulders, Abs
Push Up - Cobra muscle groups
Play Button
Push Up - Band
 sets
 kg
 reps 
 rest
Notes
66531e6acd6cf2f21a9356e5
Bodyweight
Push Up - Band
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to ground, press up. Mistakes: Not maintaining a straight body, not lowering chest fully.

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Pectoralis Major, Triceps Brachii
Secondary Muscles
Shoulders, Abs
Push Up - Band muscle groups
Play Button
KB Floor Press - Single Arm
 sets
 kg
 reps 
 rest
Notes
66531e5f45cdd64856354ca3
Kettlebell
KB Floor Press - Single Arm
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Press KB upwards, keep wrist neutral. Mistakes: Arching back, not fully extending arm.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps, Abs
KB Floor Press - Single Arm muscle groups
Play Button
2DB Reverse Fly (Chest Supported)
 sets
 kg
 reps 
 rest
Notes
66531e4ccf3f77b86e70c8c1
Dumbbell
2DB Reverse Fly (Chest Supported)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Control the movement, squeeze shoulder blades. Mistakes: Swinging weights, overextending arms.

Where you should 'feel it':
Primary Muscles:
Shoulders, Traps
Deltoids, Trapezius
Secondary Muscles
Lats
2DB Reverse Fly (Chest Supported) muscle groups
Play Button
2DB Incline Press (Medball)
 sets
 kg
 reps 
 rest
Notes
66531e4c9110fe49c5ef7fb7
Dumbbell
2DB Incline Press (Medball)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Press upwards, keep elbows at 45 degrees. Mistakes: Arching back, uneven press.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps, Abs
2DB Incline Press (Medball) muscle groups
Play Button
Incline Cross-Over Push Up
 sets
 kg
 reps 
 rest
Notes
64f716ca7f58f3c9f6b6cf93
Bodyweight
Incline Cross-Over Push Up
Notes:
Key Points:

  • Place hands just wider than shoulder width in line with the shoulders with hands on a bench.

  • Push through your hands extending your elbows, then bring your knees across one at a time.

  • Bend the elbows lowering yourself until your chest almost touches the bench and repeat.

Common Mistakes:

  • Flaring the elbows out at 90 degrees.

  • Arching you glutes upwards.

  • Dropping back and shoulders down too low.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Triceps, Abs
Incline Cross-Over Push Up - Bodyweight muscle groups
66d783f5aee2695b53f3665d
66d783f5aee2695b53f3665d
Double Cable Push (Split Stance)
Double Cable Push (Split Stance)
3
3
1
3
m 
0
s
 rest
66531f045242a388a5947b88
66531f045242a388a5947b88
Scorpion Stretch
Scorpion Stretch
3
3
1
3
m 
0
s
 rest
66531e715242a388a59420ae
66531e715242a388a59420ae
TRX/Ring Push Ups
TRX/Ring Push Ups
3
3
1
3
m 
0
s
 rest
66531e6be36a86b1454ffb49
66531e6be36a86b1454ffb49
Push Up - Spiderman
Push Up - Spiderman
3
3
1
3
m 
0
s
 rest
66531e6a7cde35d35c1800fe
66531e6a7cde35d35c1800fe
Push Up - Cobra
Push Up - Cobra
3
3
1
3
m 
0
s
 rest
66531e6acd6cf2f21a9356e5
66531e6acd6cf2f21a9356e5
Push Up - Band
Push Up - Band
3
3
1
3
m 
0
s
 rest
66531e5f45cdd64856354ca3
66531e5f45cdd64856354ca3
KB Floor Press - Single Arm
KB Floor Press - Single Arm
3
3
1
3
m 
0
s
 rest
66531e4ccf3f77b86e70c8c1
66531e4ccf3f77b86e70c8c1
2DB Reverse Fly (Chest Supported)
2DB Reverse Fly (Chest Supported)
3
3
1
3
m 
0
s
 rest
66531e4c9110fe49c5ef7fb7
66531e4c9110fe49c5ef7fb7
2DB Incline Press (Medball)
2DB Incline Press (Medball)
3
3
1
3
m 
0
s
 rest
64f716ca7f58f3c9f6b6cf93
64f716ca7f58f3c9f6b6cf93
Incline Cross-Over Push Up
Incline Cross-Over Push Up - Bodyweight
3
3
1
3
m 
0
s
 rest
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