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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Warm-up

Warm-up
0 mins

warm-up

678963050cfd616e0943db28

Play Button
Assault Bike
 sets
 kg
 reps 
 rest
Notes
66b60c641721f5a0b38d53e8
Machine
Assault Bike
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads,Shoulders
Quadriceps,Deltoids
Secondary Muscles
Hamstrings,Glutes,Lats
Assault Bike muscle groups
Play Button
Scorpion Stretch
 sets
 kg
 reps 
 rest
Notes
66531f045242a388a5947b88
Mobility
Scorpion Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Stretch lower back and hip flexors, hold position. Mistakes: Not holding stretch long enough, improper form.

Where you should 'feel it':
Primary Muscles:
Obliques,Chest,Shoulders
Pectoralis Major,Deltoids
Secondary Muscles
Lower Back,Obliques
Scorpion Stretch muscle groups
Play Button
Push Up - Hand Release
 sets
 kg
 reps 
 rest
Notes
66531e6b937c0e1e7817069e
Bodyweight
Push Up - Hand Release
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Lower chest to ground, release hands at bottom. Mistakes: Not maintaining a straight body, not lowering chest fully.

Where you should 'feel it':
Primary Muscles:
Chest, Triceps
Pectoralis Major, Triceps Brachii
Secondary Muscles
Shoulders, Abs
Push Up - Hand Release muscle groups
Play Button
Cossack Squats
 sets
 kg
 reps 
 rest
Notes
66531e53b54bd9a84c1257c1
Bodyweight
Cossack Squats
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Shift weight side to side, keep chest up. Mistakes: Leaning forward, not maintaining balance.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Adductors
Cossack Squats muscle groups
66b60c641721f5a0b38d53e8
66b60c641721f5a0b38d53e8
Assault Bike
Assault Bike
3
3
1
3
m 
0
s
 rest
66531f045242a388a5947b88
66531f045242a388a5947b88
Scorpion Stretch
Scorpion Stretch
3
3
1
3
m 
0
s
 rest
66531e6b937c0e1e7817069e
66531e6b937c0e1e7817069e
Push Up - Hand Release
Push Up - Hand Release
3
3
1
3
m 
0
s
 rest
66531e53b54bd9a84c1257c1
66531e53b54bd9a84c1257c1
Cossack Squats
Cossack Squats
3
3
1
3
m 
0
s
 rest
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