I am just finishing up a cycle of ABBH 1 preceeded by OVT. I would like to give the CW’s Singles Club a try but wanted to make the following modifications based on my home gym equipment capabilities:
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On day 1 can I switch to use seated calf raises and then do standing calf raises on day 4?
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What is the best option to substitute for back extensions? I am thinking of using Good Mornings.
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Can I substitute either weighted decline sit ups or praying mantis with a barbell on the floor instead of hanging pikes on day 4?
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Can I substitute Overhead presses instead of dips on day 6?
As always I appreciate the feedback and input from everyone. I am loving CW’s programs and can’t wait to try this one on for size.
To any one who has completed the program, I would love to hear how it went and the results.
Cheers.
The answer to questions 1,3 and 4 is yes.
The answer to question 2 is a bit tougher. I don’t recommend Good Mornings as a substitute since you’ll already be performing heavy squats. Such a combo could be detrimental to your lower back.
Reverse Hypers would be a good substitute if you absolutely cannot perform back extensions.
Thanks CW for your response.
I would love to incorporate either back extensions or reverse hypers but cannot in my home gym. I understand your concern with using Good Mornings.
Are they any other reasonable substitutions I could incorporate?
What about lying leg curls or ham pull throughs?
I know these hit the hamstrings more than anything but your advice as alway would be great. Thanks and keep designing those great programs!!!
Definitely choose Pull-throughs if you’ve got the equipment. That’s a great exercise.