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":"Bird Dogs","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"65f921b81a02d0ed505132ba","workoutExerciseItemID":"65f921b81a02d0ed505132ba","workoutExerciseFullName":"Bird Dogs"}],[{"exerciseName":"Swiss Ball Deadbug","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"661647f89fd8d1c34e95ad7c","workoutExerciseItemID":"661647f89fd8d1c34e95ad7c","workoutExerciseFullName":"Swiss Ball Deadbug"}],[{"exerciseName":"Bird Dogs","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"65f921b81a02d0ed505132ba","workoutExerciseItemID":"65f921b81a02d0ed505132ba","workoutExerciseFullName":"Bird Dogs"}],[{"exerciseName":"Burpees","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66531e523f6bc1e87bc0a342","workoutExerciseItemID":"66531e523f6bc1e87bc0a342","workoutExerciseFullName":"Burpees"}],[{"exerciseName":"Deadbug","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66531e55e36a86b1454fecec","workoutExerciseItemID":"66531e55e36a86b1454fecec","workoutExerciseFullName":"Deadbug"}]]

Yoga

Yoga

67567cc96edb77d56b2d136e

Play Button
Bird Dogs
 sets
 kg
 reps 
 rest
Notes
65f921b81a02d0ed505132ba
Bodyweight
Bird Dogs
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in quadruped position
  2. Extend out opposite arm and leg to maximal extension, maintain spinal alignment for each rep
  3. Slowly return back to a slightly flexed spine
  4. Only perform at a tempo where you can maintain stability
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Lower Back
Bird Dogs muscle groups
Play Button
Swiss Ball Deadbug
 sets
 kg
 reps 
 rest
Notes
661647f89fd8d1c34e95ad7c
Swiss Ball
Swiss Ball Deadbug
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set the ball off your stomach and apply pressure from all 4's into the ball
  2. Ensure that in set-up, your back is completely flat on the floor (draw belly button toward the floor), this will allow you to resist arching and lower back pressure throughout the exercise
  3. Extend opposite arm and leg out and briefly touch the floor as a point of reference
  4. Control each rep and alternate between sides
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Swiss Ball Deadbug muscle groups
Play Button
Bird Dogs
 sets
 kg
 reps 
 rest
Notes
65f921b81a02d0ed505132ba
Bodyweight
Bird Dogs
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in quadruped position
  2. Extend out opposite arm and leg to maximal extension, maintain spinal alignment for each rep
  3. Slowly return back to a slightly flexed spine
  4. Only perform at a tempo where you can maintain stability
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Lower Back
Bird Dogs muscle groups
Play Button
Burpees
 sets
 kg
 reps 
 rest
Notes
66531e523f6bc1e87bc0a342
Bodyweight
Burpees
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Full body movement, ensure proper form at each stage. Mistakes: Poor squat form, not fully extending in jump.

Where you should 'feel it':
Primary Muscles:
Quads, Abs
Quadriceps, Rectus Abdominis
Secondary Muscles
Shoulders, Calves
Burpees muscle groups
Play Button
Deadbug
 sets
 kg
 reps 
 rest
Notes
66531e55e36a86b1454fecec
Mobility
Deadbug
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Engage core, move opposite arm and leg. Mistakes: Arching back, not controlling movements.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus Abdominis
Secondary Muscles
Lower Back
Deadbug muscle groups
65f921b81a02d0ed505132ba
65f921b81a02d0ed505132ba
Bird Dogs
Bird Dogs
3
3
1
3
m 
0
s
 rest
661647f89fd8d1c34e95ad7c
661647f89fd8d1c34e95ad7c
Swiss Ball Deadbug
Swiss Ball Deadbug
3
3
1
3
m 
0
s
 rest
65f921b81a02d0ed505132ba
65f921b81a02d0ed505132ba
Bird Dogs
Bird Dogs
3
3
1
3
m 
0
s
 rest
66531e523f6bc1e87bc0a342
66531e523f6bc1e87bc0a342
Burpees
Burpees
3
3
1
3
m 
0
s
 rest
66531e55e36a86b1454fecec
66531e55e36a86b1454fecec
Deadbug
Deadbug
3
3
1
3
m 
0
s
 rest
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