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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9-21 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.

662d87e83764447ee2ae9cba

Dynoball SL RDL into Slam and Plant
 sets
 kg
 reps 
 rest
Notes
6548b6579ef637c3c80b82a9
Medicine Ball
Swiss Ball 1, 1, 2 Chest Press
 sets
 kg
 reps 
 rest
Notes
65f8c043feafc0e1c61b7623
Swiss Ball
Romanian Deadlift (RDL)
 sets
 kg
 reps 
 rest
Notes
6536473e339db3ec3d96bee5
Barbell
Single Arm RDL To Clean & Press (DB)
 sets
 kg
 reps 
 rest
Notes
66164731c0b6156b020e9488
Dumbbell
Swiss Ball Hamstring Curl (Beginner)
 sets
 kg
 reps 
 rest
Notes
65f9223f5ea7842468e1cedb
Swiss Ball
Tricep Push Up
 sets
 kg
 reps 
 rest
Notes
64fb04c25169ad0346e135ad
Bodyweight
Single Arm Tricep Extension
 sets
 kg
 reps 
 rest
Notes
64957e9fa98d75d68b35bc9c
Cable
6548b6579ef637c3c80b82a9
6548b6579ef637c3c80b82a9
Dynoball SL RDL into Slam and Plant
Dynoball SL RDL into Slam and Plant - Medicine Ball
3
3
3
m 
0
s
 rest
65f8c043feafc0e1c61b7623
65f8c043feafc0e1c61b7623
Swiss Ball 1, 1, 2 Chest Press
Swiss Ball 1; 1; 2 Chest Press
3
3
3
m 
0
s
 rest
6536473e339db3ec3d96bee5
6536473e339db3ec3d96bee5
Romanian Deadlift (RDL)
Romanian Deadlift (RDL) - Barbell
3
3
3
m 
0
s
 rest
66164731c0b6156b020e9488
66164731c0b6156b020e9488
Single Arm RDL To Clean & Press (DB)
Single Arm RDL To Clean & Press (DB)
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
64fb04c25169ad0346e135ad
64fb04c25169ad0346e135ad
Tricep Push Up
Tricep Push Up - Bodyweight
3
3
3
m 
0
s
 rest
64957e9fa98d75d68b35bc9c
64957e9fa98d75d68b35bc9c
Single Arm Tricep Extension
Single Arm Tricep Extension - Cable - Replaceable Single Cable
3
3
3
m 
0
s
 rest
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