Strong Curves Substitutions

Front lat pull down = dumbbell pullover

That's sort of close. A closer option would be chin-ups, or, if you can't do those, negative chin-ups, which you can do at a playground:
http://www.youtube.com/watch?v=u4JQKpMIzsU

45 degree back extension = Superman, upper body only

The short answer: Replace both with Romanian Deadlifts
The long-winded answer: Neither exercise simulates how we tend to use our backside in the real world - as part of a total-body movement, usually while standing, and without extending the lumbar spine beyond neutral. The Romanian Deadlift is more functional (useful) than both. And since it works more muscles, it burns more calories.
Romanian Deadlifts: http://www.youtube.com/watch?v=gYZjHErxMqQ

Seated row = one arm dumbbell row (which would double that exercise since it's done in one of the workouts already) or bent over row

The bent-over row, with 2 dumbbells or a barbell. Again, it more closely simulates how we use our body outside the gym (standing and unsupported), which is something beginners should prioritize.
If the bent-over row causes your low back to hurt too much, stand up momentarily every few reps.

X band walk = ?

Most people don't need that one, unless they're in physical therapy. Like most isolation exercises, it only works a few muscles, so it's not a very efficient use of time. The Side Lunge works the same muscles plus a whole lot more:
http://www.youtube.com/watch?v=GCz6XNWe8k4
Don't do too many the first time or you won't be able to walk the next day. :-)

Rope horizontal chop = dumbbell chop

The problem with that is your shoulders will get tired first from holding the dumbbell up (it's supposed to be a core exercise). You can overcome that somewhat by doing it with a quick pace.. just be careful not to hurt your back
Do you have an Olympic (long) barbell? If so, do the Barbell Twist:
http://www.youtube.com/watch?v=QTN7vaz6MnY
Great exercise!

The bent-over rows and deadlifts work your backside much more than the supermans, so it's kind of pointless to do the supermans. I would skip them.

I do modified chin-ups on a wall that has a small ledge for my hands to grab. If you can't do chin-ups, just substitute them for bent-over rows. Chin-ups are not essential for beginners in my opinion, because pulling downward is not a common movement for most people - they tend to pull towards them. So rows are a more important movement to train.

Do you have any bands? either w/ handles or w/o? If you do you can use them for the chop. Also they would work on the x band walk - I really feel the x band walk at the end of the w/o like Bret has them scheduled in the w/o. Also, a suspension trainer is great for inverted rows or you can have the barbell on your rack and hang from it, pull your chest up to it and that's your substitution for the seated rows. Check out inverted rows on youtube and you will see lots of examples. Instead of a chop you could also do a twist w/ a broomstick or light barbell on your shoulders. I'm working out at home and am in Weeks 1 - 4 too! I've made a few mods but am really really liking how my glutes feel during and after the w/o.

Good Mornings or Straight-Leg Deadlifts instead of Back Extensions. Or if you're trying to target the glutes, Glute Bridges, or Hip Thrusts.

You could get one of those chin-up bars that fit into a door frame and do negative chin-ups to replace the Lat Pulldowns. You can probably find one pretty cheap if you hunted around. If you do Pullovers, do them with a barbell. With a dumbbell, Pullovers hit the pecs more than the lats.

I've never done an X-walk. Side-Lying Leg Lifts, or Side-Lying Clamshells look similar.

Do you have a giant exercise ball? I use the ball to do the extension exercises, just making sure my feet are against the wall for stability. It gives a little more range instead of the superman movement and allows you to use weights too

You Are Your Own Gym would give you a number of options for substitutions. I just did inverted rows, which can be a substitute for lat pulldowns, and which you can do under a sturdy table.

I'm doing Strong Curves, too, and do a lot of substitutions if I'm traveling and have no gym access.

KiyaK wrote: »

Do you have a book? It addresses this issue of substitutions. It also explains how he wrote the program.

Essentially: glute dominant move supersetting with pull. Quad dominant with push. Hamstring dominant. Outer quad. Straight abs, twisting abs.

Supermans can't replace back extensions because back extensions are quad dominant and supermans are not.

The back half of the book is a huge glossary of exercises organized by movement type. So, for example, you could flip to the hamstring dominant section & find an exercise you have the equipment & ability for.

If you have a home gym I would suggest you get a pullups bar that goes in a doorway. They're not that expensive & are very versatile.

Yeah with that glossary I substitute a ton. It's been very helpful since I wanted something a little more intense than the beginnings program, but not quite the advanced one.