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
[[{"exerciseName":"Goblet Lateral Lunge","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"64f71699663b69f262382f9b","workoutExerciseItemID":"64f71699663b69f262382f9b","workoutExerciseFullName":"Goblet Lateral Lunge"}],[{"exerciseName":"Box Jump (Single Leg )","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"64f716ce7f58f3c9f6b6d0d0","workoutExerciseItemID":"64f716ce7f58f3c9f6b6d0d0","workoutExerciseFullName":"Box Jump (Single Leg )"}],[{"exerciseName":"Pistol Squat","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"64fb04ced0903ba6d1bb0a2a","workoutExerciseItemID":"64fb04ced0903ba6d1bb0a2a","workoutExerciseFullName":"Pistol Squat"}],[{"exerciseName":"Back Squat","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"653646be8d83ad1414d3e0ca","workoutExerciseItemID":"653646be8d83ad1414d3e0ca","workoutExerciseFullName":"Back Squat"}],[{"exerciseName":"Romanian Deadlift (RDL)","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"6536473e339db3ec3d96bee5","workoutExerciseItemID":"6536473e339db3ec3d96bee5","workoutExerciseFullName":"Romanian Deadlift (RDL)"}]]

Wonder Woman Workout

Wonder Woman Workout

67df15bf4582d376aea82525

Play Button
Goblet Lateral Lunge
 sets
 kg
 reps 
 rest
Notes
64f71699663b69f262382f9b
Dumbbell
Goblet Lateral Lunge
Notes:
Key Points:

  • Stand with feet hip-width apart, holding the dumbbell in a goblet grip.

  • Step sideways, bending knee to 90 degrees, keeping other leg straight.

  • Extend to return back to the start position and repeat.

Common Mistakes:

  • Knee angling out or in too far.

  • Foot angling out or in too far

  • Bending the back.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Abs, Hamstrings
Goblet Lateral Lunge - Dumbbell muscle groups
Play Button
Box Jump (Single Leg )
 sets
 kg
 reps 
 rest
Notes
64f716ce7f58f3c9f6b6d0d0
Bodyweight
Box Jump (Single Leg )
Notes:
Key Points:

  • Stand feet spaced shoulder width facing a box.

  • Jump up using one leg and land onto the box.

  • Slowly step down and repeat.

Common Mistakes:

  • Landing heels first.

  • Rushing repetitions.

  • Losing balance.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Calves, Hamstrings, Abs
Box Jump - Bodyweight - Single Leg muscle groups
Play Button
Pistol Squat
 sets
 kg
 reps 
 rest
Notes
64fb04ced0903ba6d1bb0a2a
Bodyweight
Pistol Squat
Notes:
Key Points:

  • Stand with one foot with the other in front of you slightly.

  • Squat down on one leg, bringing the other leg forwards as you lower down.

  • Get to a 90 degree bend then extend back up and repeat.

Common Mistakes:

  • Knee bending inwards past big toe.

  • Rushing repetitions.

  • Lacking control.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Glutes, Quads
Gluteus Maximus, Quadriceps
Secondary Muscles
Abs, Hamstrings
Pistol Squat - Bodyweight muscle groups
Play Button
Back Squat
 sets
 kg
 reps 
 rest
Notes
653646be8d83ad1414d3e0ca
Barbell
Back Squat
Notes:
Key Points:

  • Position the barbell across your traps, step back and have feet shoulder width.

  • Bend your knees to approximately 90 degrees.

  • Extend back up to the start position and repeat.

Common Mistakes:

  • Knees caving in past big toes.

  • Using momentum to drop down.

  • Bending the back.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
Back Squat - Barbell muscle groups
Play Button
Romanian Deadlift (RDL)
 sets
 kg
 reps 
 rest
Notes
6536473e339db3ec3d96bee5
Barbell
Romanian Deadlift (RDL)
Notes:
Key Points:

  • Stand straight with a slight bend in the knees.

  • Hinge forwards, where the weights go down to your mid shins.

  • Hinge back upwards to the start position.

Common Mistakes:

  • Arching the back.

  • Bending the knees too far forward.

  • Rushing repetitions.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Glutes, Hamstrings, Lower Back
Gluteus Maximus, Hamstrings, Erector Spinae
Secondary Muscles
Quads, Abs
Romanian Deadlift (RDL) - Barbell muscle groups
64f71699663b69f262382f9b
64f71699663b69f262382f9b
Goblet Lateral Lunge
Goblet Lateral Lunge - Dumbbell
3
3
1
3
m 
0
s
 rest
64f716ce7f58f3c9f6b6d0d0
64f716ce7f58f3c9f6b6d0d0
Box Jump (Single Leg )
Box Jump - Bodyweight - Single Leg
3
3
1
3
m 
0
s
 rest
64fb04ced0903ba6d1bb0a2a
64fb04ced0903ba6d1bb0a2a
Pistol Squat
Pistol Squat - Bodyweight
3
3
1
3
m 
0
s
 rest
653646be8d83ad1414d3e0ca
653646be8d83ad1414d3e0ca
Back Squat
Back Squat - Barbell
3
3
1
3
m 
0
s
 rest
6536473e339db3ec3d96bee5
6536473e339db3ec3d96bee5
Romanian Deadlift (RDL)
Romanian Deadlift (RDL) - Barbell
3
3
1
3
m 
0
s
 rest
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