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 - Upper Pull/Lower Push

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

662d8549b031738b9aec70eb

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
Inverted Bosu Single Leg Squat
 sets
 kg
 reps 
 rest
Notes
65386fa543e1eebe7ad4fad4
Bodyweight
Bulgarian Split Squat KB Swing
 sets
 kg
 reps 
 rest
Notes
661646550551ac218c834042
Kettlebell
Bent Over Row
 sets
 kg
 reps 
 rest
Notes
65364746aa4e09c88de4b751
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
65386fa543e1eebe7ad4fad4
65386fa543e1eebe7ad4fad4
Inverted Bosu Single Leg Squat
Inverted Bosu Single Leg Squat - Bodyweight
3
3
3
m 
0
s
 rest
661646550551ac218c834042
661646550551ac218c834042
Bulgarian Split Squat KB Swing
Bulgarian Split Squat KB Swing
3
3
3
m 
0
s
 rest
65364746aa4e09c88de4b751
65364746aa4e09c88de4b751
Bent Over Row
Bent Over Row - Barbell
3
3
3
m 
0
s
 rest
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