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 Challenge - Lower Push/Upper Pull

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

662d8184d6a219d596b2e079

Single Leg Rotational Broad Jump
 sets
 kg
 reps 
 rest
Notes
65ba18d7d4c0a4bc9ceeae83
Bodyweight
MB Downswing Slam + Jump
 sets
 kg
 reps 
 rest
Notes
65d66c75a56257261e738f23
Medicine Ball
Front Squat
 sets
 kg
 reps 
 rest
Notes
6536474898c3b214862402e1
Barbell
DB Lateral Lunge T-Spine Opener To Press
 sets
 kg
 reps 
 rest
Notes
661771a851dff69a0ce9bc93
Dumbbell
Iso Bulgarian w/ Rotational Cable Row
 sets
 kg
 reps 
 rest
Notes
65a723efefa17366bbd8c3ba
Cable
Single Leg Eyes Closed MB Pass Over
 sets
 kg
 reps 
 rest
Notes
66177c8ffda96c466267e5c9
Medicine Ball
65ba18d7d4c0a4bc9ceeae83
65ba18d7d4c0a4bc9ceeae83
Single Leg Rotational Broad Jump
Single Leg Rotational Broad Jump
3
3
3
m 
0
s
 rest
65d66c75a56257261e738f23
65d66c75a56257261e738f23
MB Downswing Slam + Jump
MB Downswing Slam + Jump
3
3
3
m 
0
s
 rest
6536474898c3b214862402e1
6536474898c3b214862402e1
Front Squat
Front Squat - Barbell
3
3
3
m 
0
s
 rest
661771a851dff69a0ce9bc93
661771a851dff69a0ce9bc93
DB Lateral Lunge T-Spine Opener To Press
DB Lateral Lunge T-Spine Opener To Press
3
3
3
m 
0
s
 rest
65a723efefa17366bbd8c3ba
65a723efefa17366bbd8c3ba
Iso Bulgarian w/ Rotational Cable Row
Iso Bulgarian w/ Rotational Cable Row
3
3
3
m 
0
s
 rest
66177c8ffda96c466267e5c9
66177c8ffda96c466267e5c9
Single Leg Eyes Closed MB Pass Over
Single Leg Eyes Closed MB Pass Over
3
3
3
m 
0
s
 rest
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