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:
[[{"exerciseName":"Bodyweight Scapular Pull Ups","exerciseNotes":"Warm Up","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"-","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"-","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea8943c57341ca6a1ccfc3","workoutExerciseItemID":"65ea8943c57341ca6a1ccfc3","workoutExerciseFullName":"Bodyweight Scapular Pull Ups"},{"exerciseName":"Bodyweight Forward Wrist Rocks","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea893b5732ef873bafa8e1","workoutExerciseItemID":"65ea893b5732ef873bafa8e1","workoutExerciseFullName":"Bodyweight Forward Wrist Rocks"},{"exerciseName":"Bodyweight Wrist Circles","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea893d4c29bc45a982f551","workoutExerciseItemID":"65ea893d4c29bc45a982f551","workoutExerciseFullName":"Bodyweight Wrist Circles"},{"exerciseName":"Bodyweight Reverse Wrist Rocks","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea8934e183d5bc03151a82","workoutExerciseItemID":"65ea8934e183d5bc03151a82","workoutExerciseFullName":"Bodyweight Reverse Wrist Rocks"}],[{"exerciseName":"Bodyweight Pull Ups","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea89353ef66703db965425","workoutExerciseItemID":"65ea89353ef66703db965425","workoutExerciseFullName":"Bodyweight Pull Ups"},{"exerciseName":"Bodyweight Single Arm Row","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"65ea893fd4dc5c69099a05d1","workoutExerciseItemID":"65ea893fd4dc5c69099a05d1","workoutExerciseFullName":"Bodyweight Single Arm Row"}],[{"exerciseName":"Banded Single Arm Hammer Curl","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea893c26b4a32e1c9a1303","workoutExerciseItemID":"65ea893c26b4a32e1c9a1303","workoutExerciseFullName":"Banded Single Arm Hammer Curl"},{"exerciseName":"Bodyweight Nordic Curl Negative","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"25","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"25","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"25","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":"25"}],"guideID":"65ea893883b37609c77de6b2","workoutExerciseItemID":"65ea893883b37609c77de6b2","workoutExerciseFullName":"Bodyweight Nordic Curl Negative"}],[{"exerciseName":"Bodyweight Passive Hang","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea893e4851f473cb0dfef6","workoutExerciseItemID":"65ea893e4851f473cb0dfef6","workoutExerciseFullName":"Bodyweight Passive Hang"},{"exerciseName":"Bodyweight Single Leg Hip Thrust","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea8941c78b03f62f28a56d","workoutExerciseItemID":"65ea8941c78b03f62f28a56d","workoutExerciseFullName":"Bodyweight Single Leg Hip Thrust"},{"exerciseName":"Bodyweight Assisted Bent Knee Calf Raises","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"60","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"60","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"60","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"65ea893f79721c0136aabfd0","workoutExerciseItemID":"65ea893f79721c0136aabfd0","workoutExerciseFullName":"Bodyweight Assisted Bent Knee Calf Raises"}]]

Bodyweight Posterior Chain A

Full Body Posterior Chain Workout using Bodyweight and Bands

65f2563a175c57907f0f75be

Bodyweight Scapular Pull Ups
 sets
 kg
 reps 
 rest
Notes
65ea8943c57341ca6a1ccfc3
Bodyweight,Mobility
Bodyweight Forward Wrist Rocks
 sets
 kg
 reps 
 rest
Notes
65ea893b5732ef873bafa8e1
Bodyweight,Mobility
Bodyweight Wrist Circles
 sets
 kg
 reps 
 rest
Notes
65ea893d4c29bc45a982f551
Bodyweight,Mobility
Bodyweight Reverse Wrist Rocks
 sets
 kg
 reps 
 rest
Notes
65ea8934e183d5bc03151a82
Bodyweight,Mobility
Bodyweight Pull Ups
 sets
 kg
 reps 
 rest
Notes
65ea89353ef66703db965425
Bodyweight
Bodyweight Single Arm Row
 sets
 kg
 reps 
 rest
Notes
65ea893fd4dc5c69099a05d1
Bodyweight
Banded Single Arm Hammer Curl
 sets
 kg
 reps 
 rest
Notes
65ea893c26b4a32e1c9a1303
Bands
Bodyweight Nordic Curl Negative
 sets
 kg
 reps 
 rest
Notes
65ea893883b37609c77de6b2
Bodyweight
Bodyweight Passive Hang
 sets
 kg
 reps 
 rest
Notes
65ea893e4851f473cb0dfef6
Bodyweight,Mobility
Bodyweight Single Leg Hip Thrust
 sets
 kg
 reps 
 rest
Notes
65ea8941c78b03f62f28a56d
Bodyweight
Bodyweight Assisted Bent Knee Calf Raises
 sets
 kg
 reps 
 rest
Notes
65ea893f79721c0136aabfd0
Bodyweight
65ea8943c57341ca6a1ccfc3
65ea8943c57341ca6a1ccfc3
Bodyweight Scapular Pull Ups
Alfie - Bodyweight Scapular Pull Ups
3
3
3
0
s
 rest
65ea893b5732ef873bafa8e1
65ea893b5732ef873bafa8e1
Bodyweight Forward Wrist Rocks
Alfie - Bodyweight Forward Wrist Rocks
3
3
3
0
s
 rest
65ea893d4c29bc45a982f551
65ea893d4c29bc45a982f551
Bodyweight Wrist Circles
Alfie - Bodyweight Wrist Circles
3
3
3
0
s
 rest
65ea8934e183d5bc03151a82
65ea8934e183d5bc03151a82
Bodyweight Reverse Wrist Rocks
Alfie - Bodyweight Reverse Wrist Rocks
3
3
3
0
s
 rest
65ea89353ef66703db965425
65ea89353ef66703db965425
Bodyweight Pull Ups
Alfie - Bodyweight Pull Ups
3
3
3
0
s
 rest
65ea893fd4dc5c69099a05d1
65ea893fd4dc5c69099a05d1
Bodyweight Single Arm Row
Alfie - Bodyweight Single Arm Row
3
3
3
0
s
 rest
65ea893c26b4a32e1c9a1303
65ea893c26b4a32e1c9a1303
Banded Single Arm Hammer Curl
Alfie - Banded Single Arm Hammer Curl
3
3
3
0
s
 rest
65ea893883b37609c77de6b2
65ea893883b37609c77de6b2
Bodyweight Nordic Curl Negative
Alfie - Bodyweight Nordic Curl Negative
3
3
3
0
s
 rest
65ea893e4851f473cb0dfef6
65ea893e4851f473cb0dfef6
Bodyweight Passive Hang
Alfie - Bodyweight Passive Hang
3
3
3
0
s
 rest
65ea8941c78b03f62f28a56d
65ea8941c78b03f62f28a56d
Bodyweight Single Leg Hip Thrust
Alfie - Bodyweight Single Leg Hip Thrust
3
3
3
0
s
 rest
65ea893f79721c0136aabfd0
65ea893f79721c0136aabfd0
Bodyweight Assisted Bent Knee Calf Raises
Alfie - Bodyweight Assisted Bent Knee Calf Raises
3
3
3
0
s
 rest
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
utm_campaign