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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RAILS","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"10 x 3","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66109c45b352184e220c3717","workoutExerciseItemID":"66109c45b352184e220c3717","workoutExerciseFullName":"Ankle Dorsiflexion PAILS & RAILS"}],[{"exerciseName":"Foot Raised Lateral Lunge","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12/s","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12/s","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12/s","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"6605211dacb61d6fcfc1a78b","workoutExerciseItemID":"6605211dacb61d6fcfc1a78b","workoutExerciseFullName":"Foot Raised Lateral Lunge"}],[{"exerciseName":"Chest Press","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66052179a5737a7a234ad611","workoutExerciseItemID":"66052179a5737a7a234ad611","workoutExerciseFullName":"Chest Press"},{"exerciseName":"Close Grip Bench Press","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"6603f8aadc4d2fb32b976e2e","workoutExerciseItemID":"6603f8aadc4d2fb32b976e2e","workoutExerciseFullName":"Close Grip Bench Press"}],[{"exerciseName":"Assisted Cossack Squats","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10/s","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10/s","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10/s","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66077390e8ce5086f961edaf","workoutExerciseItemID":"66077390e8ce5086f961edaf","workoutExerciseFullName":"Assisted Cossack Squats"}],[{"exerciseName":"Straight Leg Seated Z 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Squat","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10/s","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10/s","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10/s","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6607741bc00d1d6f1e34e274","workoutExerciseItemID":"6607741bc00d1d6f1e34e274","workoutExerciseFullName":"Pistol Squat"},{"exerciseName":"Zottman Curls","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66051d363d0ce03dbd74a28e","workoutExerciseItemID":"66051d363d0ce03dbd74a28e","workoutExerciseFullName":"Zottman Curls"}],[{"exerciseName":"Butterfly Pails Rails","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"10 x 3","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6605253d01b7b97b4a943235","workoutExerciseItemID":"6605253d01b7b97b4a943235","workoutExerciseFullName":"Butterfly Pails Rails"}],[{"exerciseName":"Couch Stretch","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"60/s","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"6603e06f66153d42bef75222","workoutExerciseItemID":"6603e06f66153d42bef75222","workoutExerciseFullName":"Couch Stretch"}],[{"exerciseName":"Frog Stretch","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"60","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"6605255bf73974e31c6fe12c","workoutExerciseItemID":"6605255bf73974e31c6fe12c","workoutExerciseFullName":"Frog Stretch"}]]

Whole Body Push

Phase 2 - Whole Body Push

661207979726c4d71b996e0f

Hip Rotation Warm Up
 sets
 kg
 reps 
 rest
Notes
660520b8ec3c2abb8591aaef
Bodyweight
Fire Hydrant Extensions
 sets
 kg
 reps 
 rest
Notes
6607730a7b4aeba8f66e5842
Bodyweight
Ankle Dorsiflexion PAILS & RAILS
 sets
 kg
 reps 
 rest
Notes
66109c45b352184e220c3717
Bodyweight
Foot Raised Lateral Lunge
 sets
 kg
 reps 
 rest
Notes
6605211dacb61d6fcfc1a78b
Bodyweight
Chest Press
 sets
 kg
 reps 
 rest
Notes
66052179a5737a7a234ad611
Dumbbell
Close Grip Bench Press
 sets
 kg
 reps 
 rest
Notes
6603f8aadc4d2fb32b976e2e
Dumbbell
Assisted Cossack Squats
 sets
 kg
 reps 
 rest
Notes
66077390e8ce5086f961edaf
Bodyweight
Straight Leg Seated Z Press
 sets
 kg
 reps 
 rest
Notes
660773d8c08a1e8342c53678
Dumbbell
Seated Leg Lift
 sets
 kg
 reps 
 rest
Notes
660522d402119bc1736bdcdd
Bodyweight
Pistol Squat
 sets
 kg
 reps 
 rest
Notes
6607741bc00d1d6f1e34e274
Bodyweight
Zottman Curls
 sets
 kg
 reps 
 rest
Notes
66051d363d0ce03dbd74a28e
Dumbbell
Butterfly Pails Rails
 sets
 kg
 reps 
 rest
Notes
6605253d01b7b97b4a943235
Bodyweight
Couch Stretch
 sets
 kg
 reps 
 rest
Notes
6603e06f66153d42bef75222
Bodyweight
Frog Stretch
 sets
 kg
 reps 
 rest
Notes
6605255bf73974e31c6fe12c
Bodyweight
660520b8ec3c2abb8591aaef
660520b8ec3c2abb8591aaef
Hip Rotation Warm Up
Hip Rotation Warm Up
3
3
3
0
s
 rest
6607730a7b4aeba8f66e5842
6607730a7b4aeba8f66e5842
Fire Hydrant Extensions
Fire Hydrant Extensions
3
3
3
0
s
 rest
66109c45b352184e220c3717
66109c45b352184e220c3717
Ankle Dorsiflexion PAILS & RAILS
Ankle Dorsiflexion PAILS & RAILS
3
3
3
0
s
 rest
6605211dacb61d6fcfc1a78b
6605211dacb61d6fcfc1a78b
Foot Raised Lateral Lunge
Foot Raised Lateral Lunge
3
3
3
0
s
 rest
66052179a5737a7a234ad611
66052179a5737a7a234ad611
Chest Press
Chest Press
3
3
3
0
s
 rest
6603f8aadc4d2fb32b976e2e
6603f8aadc4d2fb32b976e2e
Close Grip Bench Press
Close Grip Bench Press
3
3
3
0
s
 rest
66077390e8ce5086f961edaf
66077390e8ce5086f961edaf
Assisted Cossack Squats
Assisted Cossack Squats
3
3
3
0
s
 rest
660773d8c08a1e8342c53678
660773d8c08a1e8342c53678
Straight Leg Seated Z Press
Straight Leg Seated Z Press
3
3
3
0
s
 rest
660522d402119bc1736bdcdd
660522d402119bc1736bdcdd
Seated Leg Lift
Seated Leg Lift
3
3
3
0
s
 rest
6607741bc00d1d6f1e34e274
6607741bc00d1d6f1e34e274
Pistol Squat
Pistol Squat
3
3
3
0
s
 rest
66051d363d0ce03dbd74a28e
66051d363d0ce03dbd74a28e
Zottman Curls
Zottman Curls
3
3
3
0
s
 rest
6605253d01b7b97b4a943235
6605253d01b7b97b4a943235
Butterfly Pails Rails
Butterfly Pails Rails
3
3
3
0
s
 rest
6603e06f66153d42bef75222
6603e06f66153d42bef75222
Couch Stretch
Couch Stretch
3
3
3
0
s
 rest
6605255bf73974e31c6fe12c
6605255bf73974e31c6fe12c
Frog Stretch
Frog Stretch
3
3
3
0
s
 rest
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