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 - Upper Push/Lower Pull

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

662dcf3f2cbe35d4c4fee1b1

Medball Single Arm Rotational Chest Press
 sets
 kg
 reps 
 rest
Notes
6577824b86ba299999ed4454
Bodyweight
Landmine Rotational Clean to Press
 sets
 kg
 reps 
 rest
Notes
65a771738a63c602c1e138f7
Barbell
Staggered SA Push with Rotation
 sets
 kg
 reps 
 rest
Notes
6538f90f720df871bde86ae5
Cable
Landmine Single Leg RDL
 sets
 kg
 reps 
 rest
Notes
65a724a2747731ada14726fd
Barbell
Overhead Press (Single Arm)
 sets
 kg
 reps 
 rest
Notes
64f7169320e09a0296818fcc
KettleBell
Single Leg Wall Hold W/ Dowel Rotation
 sets
 kg
 reps 
 rest
Notes
65e16295575f3a221ecb354e
Mobility
Teapot
 sets
 kg
 reps 
 rest
Notes
64f7168d9081d4163965b2c8
KettleBell
6577824b86ba299999ed4454
6577824b86ba299999ed4454
Medball Single Arm Rotational Chest Press
Medball Single Arm Rotational Chest Press
3
3
3
m 
0
s
 rest
65a771738a63c602c1e138f7
65a771738a63c602c1e138f7
Landmine Rotational Clean to Press
Landmine Rotational Clean to Press
3
3
3
m 
0
s
 rest
6538f90f720df871bde86ae5
6538f90f720df871bde86ae5
Staggered SA Push with Rotation
Staggered SA Push with Rotation - Cable
3
3
3
m 
0
s
 rest
65a724a2747731ada14726fd
65a724a2747731ada14726fd
Landmine Single Leg RDL
Landmine Single Leg RDL
3
3
3
m 
0
s
 rest
64f7169320e09a0296818fcc
64f7169320e09a0296818fcc
Overhead Press (Single Arm)
Overhead Press - KettleBell - Single Arm
3
3
3
m 
0
s
 rest
65e16295575f3a221ecb354e
65e16295575f3a221ecb354e
Single Leg Wall Hold W/ Dowel Rotation
Single Leg Wall Hold W/ Dowel Rotation
3
3
3
m 
0
s
 rest
64f7168d9081d4163965b2c8
64f7168d9081d4163965b2c8
Teapot
Teapot - KettleBell
3
3
3
m 
0
s
 rest
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