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 - Upper Pull/Lower Push

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

662d84c3fa158d2d373d8fd7

Bulgarian Plyometric Jump & MB Slam
 sets
 kg
 reps 
 rest
Notes
65e15d24a382edde766e1b29
Medicine Ball
Dynoball Golf Posture Wall Balls
 sets
 kg
 reps 
 rest
Notes
6548b6538ab84d2c06f3b28b
Medicine Ball
Trapbar Deadlift
 sets
 kg
 reps 
 rest
Notes
65ba2054d84070efff118844
Barbell
Lunge & Torso Rotation (DB)
 sets
 kg
 reps 
 rest
Notes
6616454eaec3ae0cd278e668
Dumbbell
Single Leg Squat W/ MB Front Raise
 sets
 kg
 reps 
 rest
Notes
6617753d926f0cf6175410ae
Medicine Ball
Bulgarian Split Squat
 sets
 kg
 reps 
 rest
Notes
64957e97950e7f3d92eb1a76
KettleBell
Landmine T-bar Row
 sets
 kg
 reps 
 rest
Notes
65e15f03afa38d6d56aadeb2
Barbell
65e15d24a382edde766e1b29
65e15d24a382edde766e1b29
Bulgarian Plyometric Jump & MB Slam
Bulgarian Plyometric Jump & MB Slam
3
3
3
m 
0
s
 rest
6548b6538ab84d2c06f3b28b
6548b6538ab84d2c06f3b28b
Dynoball Golf Posture Wall Balls
Dynoball Golf Posture Wall Balls - Medicine Ball
3
3
3
m 
0
s
 rest
65ba2054d84070efff118844
65ba2054d84070efff118844
Trapbar Deadlift
Trapbar Deadlift
3
3
3
m 
0
s
 rest
6616454eaec3ae0cd278e668
6616454eaec3ae0cd278e668
Lunge & Torso Rotation (DB)
Lunge & Torso Rotation (DB)
3
3
3
m 
0
s
 rest
6617753d926f0cf6175410ae
6617753d926f0cf6175410ae
Single Leg Squat W/ MB Front Raise
Single Leg Squat W/ MB Front Raise
3
3
3
m 
0
s
 rest
64957e97950e7f3d92eb1a76
64957e97950e7f3d92eb1a76
Bulgarian Split Squat
Bulgarian Split Squat - KettleBell
3
3
3
m 
0
s
 rest
65e15f03afa38d6d56aadeb2
65e15f03afa38d6d56aadeb2
Landmine T-bar Row
Landmine T-bar Row
3
3
3
m 
0
s
 rest
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