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/Range I

Upper Body Flexibility/Range I
30 mins

A Challenging Flexibility Workout To Develop Muscular Length

66b4dce96056454bb98662d7

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
66a21dcddefd7cffc09940d3
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
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
66a21dcddefd7cffc09940d3
66a21dcddefd7cffc09940d3
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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