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 Push/Hip Loading

Upper Push/Hip Loading
0 mins

Push movements integrated with hip rotation

66b2e3218c3ee8e51866285c

Play Button
1, 1, 2 Chest Press (DB)
 sets
 kg
 reps 
 rest
Notes
669704fe5918669deb58a067
Dumbbell
1, 1, 2 Chest Press (DB)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your shoulder blades, head and glutes to rest on the bench. Feet in contact with the floor
  2. Press upward and set the dumbbells at the top
  3. Perform a press of one arm, then the other arm, then perform a press together
  4. Each rep, ensure the down phase is performed in a very slow manner
Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders,Triceps
1, 1, 2 Chest Press (DB) muscle groups
Play Button
Pigeon w/ SA Cable Pull
 sets
 kg
 reps 
 rest
Notes
65a76db5715ca96cad26d0af
Cable
Pigeon w/ SA Cable Pull
Notes:
Key Points:
  • Set front knee in a square position w/ back leg extended behind
  • Extend arm forward and sink into your from leg
  • In a controlled manner, return back to starting position
Common Mistakes:
  • Not keeping a square pelvis
  • Performing the movement with too much speed
  • Collapsing shoulders excessively

Exercise Notes:

Key Points:

  • Set front knee in a square position w/ back leg extended behind
  • Extend arm forward and sink into your from leg
  • In a controlled manner, return back to starting position

Common Mistakes:

  • Not keeping a square pelvis
  • Performing the movement with too much speed
  • Collapsing shoulders excessively
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Lats
Pigeon w/ SA Cable Pull muscle groups
Play Button
RDL Alternating Pick Ups (SL)
 sets
 kg
 reps 
 rest
Notes
6699c25b5e6a9b9579879b4b
Dumbbell
RDL Alternating Pick Ups (SL)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Stand tall with shoulder blades retracted. Set yourself to balance on one leg
  2. Hinge at your hips and extend the leg hovering off the ground. Extend until you feel a stretch in the stable leg's hamstring
  3. Once you've found this position, maintain stability and ensure that your pelvis is neutral (facing straight downward)
  4. In a controlled manner, pick up one dumbbell off of the ground. Extend back up to a tall position, keeping your leg off the ground
  5. Control back down and place the dumbbell back to its original position
  6. Pick up the other dumbbell and perform the same series of cues
Where you should 'feel it':
Primary Muscles:
Glutes,Hamstrings
Gluteus Maximus,Hamstrings
Secondary Muscles
RDL Alternating Pick Ups (SL) muscle groups
Play Button
Single Leg RDL Kettlebell Catches
 sets
 kg
 reps 
 rest
Notes
656ab65f1ab9584a88f688a7
Kettlebell
Single Leg RDL Kettlebell Catches
Notes:
Key Points:
  • Set shoulders to maintain posture throughout the exercise
  • Extend leg until you feel stretching/activation of your hamstring
  • Pass kettlebell to opposite hand then pass back to original side
Common Mistakes:
  • Collapsing/rounding through your shoulders
  • Flexing from knee that is extended
  • Instability when passing to other hand

Exercise Notes:

Key Points:

  • Set shoulders to maintain posture throughout the exercise
  • Extend leg until you feel stretching/activation of your hamstring
  • Pass kettlebell to opposite hand then pass back to original side

Common Mistakes:

  • Collapsing/rounding through your shoulders
  • Flexing from knee that is extended
  • Instability when passing to other hand
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Glutes
Single Leg RDL Kettlebell Catches muscle groups
Play Button
Push Up (Incline)
 sets
 kg
 reps 
 rest
Notes
65386fae23b5f1cf9cc80d2d
Bodyweight
Push Up (Incline)
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.

  • 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
Shoulders, Triceps
Push Up - Bodyweight - Incline muscle groups
Play Button
Skull Crushers
 sets
 kg
 reps 
 rest
Notes
6548b6696725371193809bdd
Dumbbell
Skull Crushers
Notes:
Key Points:

  • Lie flat on a bench, with your arms straight over your shoulders, holding dumbbells.

  • Bend your elbows until your arms are bent at approximately 90 degrees. 

  • Extend your elbows back to the start position and repeat.

Common Mistakes:

  • Moving elbows around.

  • Using excessive momentum.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps brachii
Secondary Muscles
Skull Crushers - Dumbbell muscle groups
669704fe5918669deb58a067
669704fe5918669deb58a067
1, 1, 2 Chest Press (DB)
1, 1, 2 Chest Press (DB)
3
3
1
3
m 
0
s
 rest
65a76db5715ca96cad26d0af
65a76db5715ca96cad26d0af
Pigeon w/ SA Cable Pull
Pigeon w/ SA Cable Pull
3
3
1
3
m 
0
s
 rest
6699c25b5e6a9b9579879b4b
6699c25b5e6a9b9579879b4b
RDL Alternating Pick Ups (SL)
RDL Alternating Pick Ups (SL)
3
3
1
3
m 
0
s
 rest
656ab65f1ab9584a88f688a7
656ab65f1ab9584a88f688a7
Single Leg RDL Kettlebell Catches
Single Leg RDL Kettlebell Catches
3
3
1
3
m 
0
s
 rest
65386fae23b5f1cf9cc80d2d
65386fae23b5f1cf9cc80d2d
Push Up (Incline)
Push Up - Bodyweight - Incline
3
3
1
3
m 
0
s
 rest
6548b6696725371193809bdd
6548b6696725371193809bdd
Skull Crushers
Skull Crushers - Dumbbell
3
3
1
3
m 
0
s
 rest
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