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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Upper Body Flexibility I - Short

Upper Body Flexibility I - Short
30 mins

A short Workout To complete to free up tight muscle tissue

66b78e4903fccc81e0a44923

Play Button
Lat Pull Throughs
 sets
 kg
 reps 
 rest
Notes
66a633d56fe911dd969b2238
Cable
Lat Pull Throughs
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Pull through with lats; maintain posture. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Lats,Shoulders
Latissimus Dorsi,Deltoids
Secondary Muscles
Abs
Lat Pull Throughs muscle groups
Play Button
L-sit Elevation Pulls-Banded
 sets
 kg
 reps 
 rest
Notes
66a633d515171cfef89174d3
Bands
L-sit Elevation Pulls-Banded
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Elevate into L-sit; engage core and shoulders. Common Mistakes: Poor coordination, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs,Shoulders
Rectus abdominis,Deltoids
Secondary Muscles
Lats
L-sit Elevation Pulls-Banded muscle groups
Play Button
Banded Chest Openers - Step Throughs
 sets
 kg
 reps 
 rest
Notes
66a633d549020c1460c69b79
Bands
Banded Chest Openers - Step Throughs
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Open chest with band resistance; step through. Common Mistakes: Using too much resistance, poor coordination.

Where you should 'feel it':
Primary Muscles:
Chest,Shoulders
Pectoralis Major,Deltoids
Secondary Muscles
None
Banded Chest Openers - Step Throughs muscle groups
Play Button
Banded Chest Openers Rotations
 sets
 kg
 reps 
 rest
Notes
66a633d53d2c8369837d68d4
Bands
Banded Chest Openers Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Rotate with chest openers; maintain control. Common Mistakes: Using too much resistance, poor coordination.

Where you should 'feel it':
Primary Muscles:
Chest,Shoulders
Pectoralis Major,Deltoids
Secondary Muscles
Obliques
Banded Chest Openers Rotations muscle groups
Play Button
Side Lying - Elevated Hip Drop
 sets
 kg
 reps 
 rest
Notes
66a633d50da135b9112f8e92
Bodyweight
Side Lying - Elevated Hip Drop
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Drop hip from elevated side-lying position. Common Mistakes: Not engaging core, poor control.

Where you should 'feel it':
Primary Muscles:
Hips,Obliques
Hips,Obliques
Secondary Muscles
None
Side Lying - Elevated Hip Drop muscle groups
Play Button
Side Flexions Banded Pulls
 sets
 kg
 reps 
 rest
Notes
66a633dd97470a54c1799be5
Bands
Side Flexions Banded Pulls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Stand tall, pull the band while maintaining balance. Common Mistakes: Twisting the torso, losing balance, not engaging the obliques properly.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Shoulders,Hips
Side Flexions Banded Pulls muscle groups
66a633d56fe911dd969b2238
66a633d56fe911dd969b2238
Lat Pull Throughs
Lat Pull Throughs
3
3
1
3
m 
0
s
 rest
66a633d515171cfef89174d3
66a633d515171cfef89174d3
L-sit Elevation Pulls-Banded
L-sit Elevation Pulls-Banded
3
3
1
3
m 
0
s
 rest
66a633d549020c1460c69b79
66a633d549020c1460c69b79
Banded Chest Openers - Step Throughs
Banded Chest Openers - Step Throughs
3
3
1
3
m 
0
s
 rest
66a633d53d2c8369837d68d4
66a633d53d2c8369837d68d4
Banded Chest Openers Rotations
Banded Chest Openers Rotations
3
3
1
3
m 
0
s
 rest
66a633d50da135b9112f8e92
66a633d50da135b9112f8e92
Side Lying - Elevated Hip Drop
Side Lying - Elevated Hip Drop
3
3
1
3
m 
0
s
 rest
66a633dd97470a54c1799be5
66a633dd97470a54c1799be5
Side Flexions Banded Pulls
Side Flexions Banded Pulls
3
3
1
3
m 
0
s
 rest
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