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 II

Upper Body Flexibility/Range II
30 mins

The 2nd Installment To Lengthening Your Upper Body Muscle Tissue

66b4ea96d1389b1f8eeaa3e4

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
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
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
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 through speed
 sets
 kg
 reps 
 rest
Notes
66a21dd1e428e7f0ed33088a
Bands
Resistance Band - Rotations - Braced through speed
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 through speed muscle groups
66a21dd1767fc8d637107241
66a21dd1767fc8d637107241
TRX Crossbody Overarm Reach
TRX 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
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
66a21dd1407d60eeb466a416
66a21dd1407d60eeb466a416
Resistance Band Rotations - Activations
Resistance Band Rotations - Activations
3
3
1
3
m 
0
s
 rest
66a21dd1e428e7f0ed33088a
66a21dd1e428e7f0ed33088a
Resistance Band - Rotations - Braced through speed
Resistance Band - Rotations - Braced through speed
3
3
1
3
m 
0
s
 rest
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