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:
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Dislocates","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":"66167bca3bab389eb5e8f872","workoutExerciseItemID":"66167bca3bab389eb5e8f872","workoutExerciseFullName":"Band Shoulder Dislocates"}],[{"exerciseName":"Quadruped Supermans","exerciseNotes":"Each side ","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":"66167bcb08de24341c1767fc","workoutExerciseItemID":"66167bcb08de24341c1767fc","workoutExerciseFullName":"Quadruped Supermans"},{"exerciseName":"Hollow Shape Prep","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"60","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"60","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66167bca23af4f598cc22838","workoutExerciseItemID":"66167bca23af4f598cc22838","workoutExerciseFullName":"Hollow Shape Prep"}],[{"exerciseName":"Headstand Practice","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"60","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66167bca0ec19101c9cf30a1","workoutExerciseItemID":"66167bca0ec19101c9cf30a1","workoutExerciseFullName":"Headstand Practice"}],[{"exerciseName":"Shoulder Flexion PAILS & RAILS","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"10","exerciseRestSeconds":"10","exerciseRestMinutes":"","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"10","exerciseRestSeconds":"10","exerciseRestMinutes":"","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"10","exerciseRestSeconds":"10","exerciseRestMinutes":"","loadAmount":""}],"guideID":"66167bcb74b5dd43d3e6a806","workoutExerciseItemID":"66167bcb74b5dd43d3e6a806","workoutExerciseFullName":"Shoulder Flexion PAILS & RAILS"}],[{"exerciseName":"Band Face Pulls","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66167bcbf26d0c101d408ebb","workoutExerciseItemID":"66167bcbf26d0c101d408ebb","workoutExerciseFullName":"Band Face Pulls"}],[{"exerciseName":"High Plank Side Taps","exerciseNotes":"Each side ","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":"66167bcb14f7fd0044588fbc","workoutExerciseItemID":"66167bcb14f7fd0044588fbc","workoutExerciseFullName":"High Plank Side Taps"},{"exerciseName":"Slow Mountain Climbers","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66167bcb90445e38717b7294","workoutExerciseItemID":"66167bcb90445e38717b7294","workoutExerciseFullName":"Slow Mountain Climbers"}],[{"exerciseName":"90:90 Passive Stretch","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"90","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66167bcb9f6eab863afb4856","workoutExerciseItemID":"66167bcb9f6eab863afb4856","workoutExerciseFullName":"90:90 Passive Stretch"},{"exerciseName":"Leaning Back 90:90","exerciseNotes":"Each side","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66167bcb9a3129f4ab2fda7e","workoutExerciseItemID":"66167bcb9a3129f4ab2fda7e","workoutExerciseFullName":"Leaning Back 90:90"}]]

Day 1 {Weeks 1-4}

Handstand Strength

6617bb89f739402e900b6e87

Wrist Warm Up
 sets
 kg
 reps 
 rest
Notes
66167bca66f0dcd4bd2f3d50
Bodyweight
Band Shoulder Shrugs
 sets
 kg
 reps 
 rest
Notes
66167bca3bab389eb5e8f875
Bands
Band Shoulder Dislocates
 sets
 kg
 reps 
 rest
Notes
66167bca3bab389eb5e8f872
Bands
Quadruped Supermans
 sets
 kg
 reps 
 rest
Notes
66167bcb08de24341c1767fc
Bodyweight
Hollow Shape Prep
 sets
 kg
 reps 
 rest
Notes
66167bca23af4f598cc22838
Bodyweight
Headstand Practice
 sets
 kg
 reps 
 rest
Notes
66167bca0ec19101c9cf30a1
Bodyweight
Shoulder Flexion PAILS & RAILS
 sets
 kg
 reps 
 rest
Notes
66167bcb74b5dd43d3e6a806
Mobility
Band Face Pulls
 sets
 kg
 reps 
 rest
Notes
66167bcbf26d0c101d408ebb
Bands
High Plank Side Taps
 sets
 kg
 reps 
 rest
Notes
66167bcb14f7fd0044588fbc
Bodyweight
Slow Mountain Climbers
 sets
 kg
 reps 
 rest
Notes
66167bcb90445e38717b7294
Bodyweight
90:90 Passive Stretch
 sets
 kg
 reps 
 rest
Notes
66167bcb9f6eab863afb4856
Mobility
Leaning Back 90:90
 sets
 kg
 reps 
 rest
Notes
66167bcb9a3129f4ab2fda7e
Mobility
66167bca66f0dcd4bd2f3d50
66167bca66f0dcd4bd2f3d50
Wrist Warm Up
Wrist Warm Up
3
3
3
0
s
 rest
66167bca3bab389eb5e8f875
66167bca3bab389eb5e8f875
Band Shoulder Shrugs
Band Shoulder Shrugs
3
3
3
0
s
 rest
66167bca3bab389eb5e8f872
66167bca3bab389eb5e8f872
Band Shoulder Dislocates
Band Shoulder Dislocates
3
3
3
0
s
 rest
66167bcb08de24341c1767fc
66167bcb08de24341c1767fc
Quadruped Supermans
Quadruped Supermans
3
3
3
0
s
 rest
66167bca23af4f598cc22838
66167bca23af4f598cc22838
Hollow Shape Prep
Hollow Shape Prep
3
3
3
0
s
 rest
66167bca0ec19101c9cf30a1
66167bca0ec19101c9cf30a1
Headstand Practice
Headstand Practice
3
3
3
0
s
 rest
66167bcb74b5dd43d3e6a806
66167bcb74b5dd43d3e6a806
Shoulder Flexion PAILS & RAILS
Shoulder Flexion PAILS and RAILS
3
3
3
0
s
 rest
66167bcbf26d0c101d408ebb
66167bcbf26d0c101d408ebb
Band Face Pulls
Band Face Pulls
3
3
3
0
s
 rest
66167bcb14f7fd0044588fbc
66167bcb14f7fd0044588fbc
High Plank Side Taps
High Plank Side Taps
3
3
3
0
s
 rest
66167bcb90445e38717b7294
66167bcb90445e38717b7294
Slow Mountain Climbers
Slow Mountain Climbers
3
3
3
0
s
 rest
66167bcb9f6eab863afb4856
66167bcb9f6eab863afb4856
90:90 Passive Stretch
90:90 Passive Stretch
3
3
3
0
s
 rest
66167bcb9a3129f4ab2fda7e
66167bcb9a3129f4ab2fda7e
Leaning Back 90:90
Leaning Back 90:90
3
3
3
0
s
 rest
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