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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>21 Challenge - Lower Pull/Upper Push

Upper body pushing movements mixed with lower body pulling movements. Begin with power focused movements, followed by strength, then stability.

662d86a5fa158d2d373fb70b

Medball Alternate Slams
 sets
 kg
 reps 
 rest
Notes
65777d0f87782e65fa7f6aef
Bodyweight
Dumbbell Incline Bench Press
 sets
 kg
 reps 
 rest
Notes
63a2f62150fde014c0664aec
Dumbbell
Romanian Deadlift (RDL)
 sets
 kg
 reps 
 rest
Notes
63a03faa45361c49143a1b35
Dumbbell
Single Leg Sprinter
 sets
 kg
 reps 
 rest
Notes
66164469e3da46758b16215e
Bodyweight
Swiss Ball Hamstring Curl (Beginner)
 sets
 kg
 reps 
 rest
Notes
65f9223f5ea7842468e1cedb
Swiss Ball
Incline Cross-Over Push Up
 sets
 kg
 reps 
 rest
Notes
64f716ca7f58f3c9f6b6cf93
Bodyweight
Cable Tricep Extension
 sets
 kg
 reps 
 rest
Notes
64071a2ea1312e1d3545949f
Cable
65777d0f87782e65fa7f6aef
65777d0f87782e65fa7f6aef
Medball Alternate Slams
Medball Alternate Slams
3
3
3
m 
0
s
 rest
63a2f62150fde014c0664aec
63a2f62150fde014c0664aec
Dumbbell Incline Bench Press
Dumbbell Incline Bench Press - Dumbbell
3
3
3
m 
0
s
 rest
63a03faa45361c49143a1b35
63a03faa45361c49143a1b35
Romanian Deadlift (RDL)
Romanian Deadlift (RDL) - Dumbbell - Straight Leg
3
3
3
m 
0
s
 rest
66164469e3da46758b16215e
66164469e3da46758b16215e
Single Leg Sprinter
Single Leg Sprinter
3
3
3
m 
0
s
 rest
65f9223f5ea7842468e1cedb
65f9223f5ea7842468e1cedb
Swiss Ball Hamstring Curl (Beginner)
Swiss Ball Hamstring Curl (Beginner)
3
3
3
m 
0
s
 rest
64f716ca7f58f3c9f6b6cf93
64f716ca7f58f3c9f6b6cf93
Incline Cross-Over Push Up
Incline Cross-Over Push Up - Bodyweight
3
3
3
m 
0
s
 rest
64071a2ea1312e1d3545949f
64071a2ea1312e1d3545949f
Cable Tricep Extension
Cable Tricep Extension - Cable - Tricep Rope
3
3
3
m 
0
s
 rest
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