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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Twins Leg Day

Twins Leg Day
45 mins

Leg Day Burn

6729fd81694a6dc098ce6115

Play Button
Squats - Banded
 sets
 kg
 reps 
 rest
Notes
66531e702ab0ad332ea27e88
Bands
Squats - Banded
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Squat down, press through heels. Mistakes: Collapsing knees inward, not fully extending at the top.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
Squats - Banded muscle groups
Play Button
Glute Bridge - Single Leg
 sets
 kg
 reps 
 rest
Notes
66531e5916b44cfbd841d504
Bodyweight
Glute Bridge - Single Leg
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Press through heel, lift hips. Mistakes: Letting hips drop, not engaging glutes.

Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Hamstrings, Lower Back
Glute Bridge - Single Leg muscle groups
Play Button
Bulgarian Split Squat
 sets
 kg
 reps 
 rest
Notes
66531e549eb4abe8dc22cfc2
Bodyweight
Bulgarian Split Squat
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower into lunge position, keep torso upright. Mistakes: Leaning forward, letting knee extend past toes.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
Bulgarian Split Squat muscle groups
Play Button
KB Goblet Reverse Lunge
 sets
 kg
 reps 
 rest
Notes
66531e5f16b44cfbd841d8f9
Kettlebell
KB Goblet Reverse Lunge
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Hold KB at chest, lunge back. Mistakes: Letting weight move forward, poor lunge form.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
KB Goblet Reverse Lunge muscle groups
Play Button
BB Romanian Deadlift
 sets
 kg
 reps 
 rest
Notes
66531e508f327fb7c4ae9fff
Barbell
BB Romanian Deadlift
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Hinge at hips, keep back straight. Mistakes: Rounding back, using back instead of legs.

Where you should 'feel it':
Primary Muscles:
Hamstrings, Glutes
Hamstrings, Gluteus Maximus
Secondary Muscles
Lower Back, Abs
BB Romanian Deadlift muscle groups
Play Button
Calf Raises
 sets
 kg
 reps 
 rest
Notes
66b61dc8fbe502a0af33a0a9
Bodyweight,Dumbbell
Calf Raises
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Calves
Gastrocnemius
Secondary Muscles
Quads
Calf Raises muscle groups
66531e702ab0ad332ea27e88
66531e702ab0ad332ea27e88
Squats - Banded
Squats - Banded
3
3
1
3
m 
0
s
 rest
66531e5916b44cfbd841d504
66531e5916b44cfbd841d504
Glute Bridge - Single Leg
Glute Bridge - Single Leg
3
3
1
3
m 
0
s
 rest
66531e549eb4abe8dc22cfc2
66531e549eb4abe8dc22cfc2
Bulgarian Split Squat
Bulgarian Split Squat
3
3
1
3
m 
0
s
 rest
66531e5f16b44cfbd841d8f9
66531e5f16b44cfbd841d8f9
KB Goblet Reverse Lunge
KB Goblet Reverse Lunge
3
3
1
3
m 
0
s
 rest
66531e508f327fb7c4ae9fff
66531e508f327fb7c4ae9fff
BB Romanian Deadlift
BB Romanian Deadlift
3
3
1
3
m 
0
s
 rest
66b61dc8fbe502a0af33a0a9
66b61dc8fbe502a0af33a0a9
Calf Raises
Calf Raises
3
3
1
3
m 
0
s
 rest
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