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":"Wrist Warm Up","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"120","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66167bca66f0dcd4bd2f3d50","workoutExerciseItemID":"66167bca66f0dcd4bd2f3d50","workoutExerciseFullName":"Wrist Warm Up"}],[{"exerciseName":"Inch Worm Walkouts","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66167bccee0b681e140baafc","workoutExerciseItemID":"66167bccee0b681e140baafc","workoutExerciseFullName":"Inch Worm Walkouts"},{"exerciseName":"Band Good Mornings","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66167bccea5c4ae61565e63d","workoutExerciseItemID":"66167bccea5c4ae61565e63d","workoutExerciseFullName":"Band Good Mornings"},{"exerciseName":"High Plank Scapula Push Ups","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6617d0a16f7ee8d2d36c7073","workoutExerciseItemID":"6617d0a16f7ee8d2d36c7073","workoutExerciseFullName":"High Plank Scapula Push Ups"}],[{"exerciseName":"Handstand Exit Plan","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"6617d0a189e7fc81005e020b","workoutExerciseItemID":"6617d0a189e7fc81005e020b","workoutExerciseFullName":"Handstand Exit Plan"}],[{"exerciseName":"Handstand Kick Up Wall Prep","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"6617d0a1c374ee9a783ea754","workoutExerciseItemID":"6617d0a1c374ee9a783ea754","workoutExerciseFullName":"Handstand Kick Up Wall Prep"}],[{"exerciseName":"Full Push Up Prep","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66167bcd2746023e0162cd3d","workoutExerciseItemID":"66167bcd2746023e0162cd3d","workoutExerciseFullName":"Full Push Up Prep"},{"exerciseName":"Resisted Dead Bugs","exerciseNotes":"Each side ","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66076f42082d1a8917c21e39","workoutExerciseItemID":"66076f42082d1a8917c21e39","workoutExerciseFullName":"Resisted Dead Bugs"}],[{"exerciseName":"L-Sit Z Press","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6617d0a2122d44fe651e7175","workoutExerciseItemID":"6617d0a2122d44fe651e7175","workoutExerciseFullName":"L-Sit Z Press"},{"exerciseName":"Straddle Side Reach Holds","exerciseNotes":"Each side ","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6617d0a2122d44fe651e7195","workoutExerciseItemID":"6617d0a2122d44fe651e7195","workoutExerciseFullName":"Straddle Side Reach Holds"}],[{"exerciseName":"Half Kneeling Hip Flexor Side Reach","exerciseNotes":"Each side ","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":"66167bcd037c4d86fcff6c52","workoutExerciseItemID":"66167bcd037c4d86fcff6c52","workoutExerciseFullName":"Half Kneeling Hip Flexor Side Reach"}],[{"exerciseName":"Band Neck CARs","exerciseNotes":"Each side ","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66167bcddbf03dc967fe1df9","workoutExerciseItemID":"66167bcddbf03dc967fe1df9","workoutExerciseFullName":"Band Neck CARs"},{"exerciseName":"Trap Stretch","exerciseNotes":"Each side ","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"30","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66167bce74b5dd43d3e6a9fa","workoutExerciseItemID":"66167bce74b5dd43d3e6a9fa","workoutExerciseFullName":"Trap Stretch"}]]

Day 5 {Weeks 5-8}

Handstand Strength

66192664fbcdf66f18b5a47e

Wrist Warm Up
 sets
 kg
 reps 
 rest
Notes
66167bca66f0dcd4bd2f3d50
Bodyweight
Inch Worm Walkouts
 sets
 kg
 reps 
 rest
Notes
66167bccee0b681e140baafc
Bodyweight
Band Good Mornings
 sets
 kg
 reps 
 rest
Notes
66167bccea5c4ae61565e63d
Bands
High Plank Scapula Push Ups
 sets
 kg
 reps 
 rest
Notes
6617d0a16f7ee8d2d36c7073
Mobility
Handstand Exit Plan
 sets
 kg
 reps 
 rest
Notes
6617d0a189e7fc81005e020b
Bodyweight
Handstand Kick Up Wall Prep
 sets
 kg
 reps 
 rest
Notes
6617d0a1c374ee9a783ea754
Bodyweight
Full Push Up Prep
 sets
 kg
 reps 
 rest
Notes
66167bcd2746023e0162cd3d
Bodyweight
Resisted Dead Bugs
 sets
 kg
 reps 
 rest
Notes
66076f42082d1a8917c21e39
Bodyweight
L-Sit Z Press
 sets
 kg
 reps 
 rest
Notes
6617d0a2122d44fe651e7175
Dumbbell
Straddle Side Reach Holds
 sets
 kg
 reps 
 rest
Notes
6617d0a2122d44fe651e7195
Mobility
Half Kneeling Hip Flexor Side Reach
 sets
 kg
 reps 
 rest
Notes
66167bcd037c4d86fcff6c52
Mobility
Band Neck CARs
 sets
 kg
 reps 
 rest
Notes
66167bcddbf03dc967fe1df9
Bands
Trap Stretch
 sets
 kg
 reps 
 rest
Notes
66167bce74b5dd43d3e6a9fa
Mobility
66167bca66f0dcd4bd2f3d50
66167bca66f0dcd4bd2f3d50
Wrist Warm Up
Wrist Warm Up
3
3
3
0
s
 rest
66167bccee0b681e140baafc
66167bccee0b681e140baafc
Inch Worm Walkouts
Inch Worm Walkouts
3
3
3
0
s
 rest
66167bccea5c4ae61565e63d
66167bccea5c4ae61565e63d
Band Good Mornings
Band Good Mornings
3
3
3
0
s
 rest
6617d0a16f7ee8d2d36c7073
6617d0a16f7ee8d2d36c7073
High Plank Scapula Push Ups
High Plank Scapula Push Ups
3
3
3
0
s
 rest
6617d0a189e7fc81005e020b
6617d0a189e7fc81005e020b
Handstand Exit Plan
Handstand Exit Plan
3
3
3
0
s
 rest
6617d0a1c374ee9a783ea754
6617d0a1c374ee9a783ea754
Handstand Kick Up Wall Prep
Handstand Kick Up Wall Prep
3
3
3
0
s
 rest
66167bcd2746023e0162cd3d
66167bcd2746023e0162cd3d
Full Push Up Prep
Full Push Up Prep
3
3
3
0
s
 rest
66076f42082d1a8917c21e39
66076f42082d1a8917c21e39
Resisted Dead Bugs
Resisted Dead Bugs
3
3
3
0
s
 rest
6617d0a2122d44fe651e7175
6617d0a2122d44fe651e7175
L-Sit Z Press
L-Sit Z Press
3
3
3
0
s
 rest
6617d0a2122d44fe651e7195
6617d0a2122d44fe651e7195
Straddle Side Reach Holds
Straddle Side Reach Holds
3
3
3
0
s
 rest
66167bcd037c4d86fcff6c52
66167bcd037c4d86fcff6c52
Half Kneeling Hip Flexor Side Reach
Half Kneeling Hip Flexor Side Reach
3
3
3
0
s
 rest
66167bcddbf03dc967fe1df9
66167bcddbf03dc967fe1df9
Band Neck CARs
Band Neck CARs
3
3
3
0
s
 rest
66167bce74b5dd43d3e6a9fa
66167bce74b5dd43d3e6a9fa
Trap Stretch
Trap Stretch
3
3
3
0
s
 rest
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
utm_campaign