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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Circles","exerciseNotes":"Each Side","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":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea8934e183d5bc03151a82","workoutExerciseItemID":"65ea8934e183d5bc03151a82","workoutExerciseFullName":"Bodyweight Reverse Wrist Rocks"},{"exerciseName":"Bodyweight Squats","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":"65ea8930b5a04cabcdcc48fd","workoutExerciseItemID":"65ea8930b5a04cabcdcc48fd","workoutExerciseFullName":"Bodyweight Squats"},{"exerciseName":"Bodyweight Good Mornings","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":"65ea8936b5a04cabcdcc4b61","workoutExerciseItemID":"65ea8936b5a04cabcdcc4b61","workoutExerciseFullName":"Bodyweight Good Mornings"}],[{"exerciseName":"Dumbbell Seated Shoulder Press","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea893f11e5d9fa81c825e4","workoutExerciseItemID":"65ea893f11e5d9fa81c825e4","workoutExerciseFullName":"Dumbbell Seated Shoulder Press"},{"exerciseName":"Dumbbell Single Leg Romanian Deadlifts","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65ea8944275ddc24e71bfadb","workoutExerciseItemID":"65ea8944275ddc24e71bfadb","workoutExerciseFullName":"Dumbbell Single Leg Romanian Deadlifts"}],[{"exerciseName":"Dumbbell Weighted Pull Ups","exerciseNotes":"Set 3: 6, 10 second rest, 4, 10 second rest, 2 reps","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea8945ea547c94e2c27cb8","workoutExerciseItemID":"65ea8945ea547c94e2c27cb8","workoutExerciseFullName":"Dumbbell Weighted Pull Ups"},{"exerciseName":"Dumbbell Bulgarian Split Squat","exerciseNotes":"Set 3: 6, 10 second rest, 4, 10 second rest, 2 reps","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"7","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"7","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65ea8931968954ebaf0f4bef","workoutExerciseItemID":"65ea8931968954ebaf0f4bef","workoutExerciseFullName":"Dumbbell Bulgarian Split Squat"}],[{"exerciseName":"Dumbbell Chest Supported Lateral Raise","exerciseNotes":"Set 3: 8, 10 second rest, 10, 10 second rest, 12 reps (drop weight by 25% each time)","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":"30","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea893fb0bc85a2cca8c47f","workoutExerciseItemID":"65ea893fb0bc85a2cca8c47f","workoutExerciseFullName":"Dumbbell Chest Supported Lateral Raise"},{"exerciseName":"Dumbbell Thoracic Bicep Curls","exerciseNotes":"Set 3: 8, 10 second rest, 6, 10 second rest, 4 reps (same weight)","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"18","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65ea893a09fc892cf5ab74b5","workoutExerciseItemID":"65ea893a09fc892cf5ab74b5","workoutExerciseFullName":"Dumbbell Thoracic Bicep Curls"}],[{"exerciseName":"Barbell Skullcrushers","exerciseNotes":"Set 3: 8, 10 second rest, 10, 10 second rest, 12 reps (drop weight by 25% each time)","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":"30","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea893eb5a04cabcdcc4ee0","workoutExerciseItemID":"65ea893eb5a04cabcdcc4ee0","workoutExerciseFullName":"Barbell Skullcrushers"},{"exerciseName":"Bodyweight Passive Hang","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"60","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"60","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"60","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65ea893e4851f473cb0dfef6","workoutExerciseItemID":"65ea893e4851f473cb0dfef6","workoutExerciseFullName":"Bodyweight Passive Hang"}]]

Full Body

The Hybrid Athlete - Phase A

6624d5096d6c96c3d7075391

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 Squats
 sets
 kg
 reps 
 rest
Notes
65ea8930b5a04cabcdcc48fd
Bodyweight
Bodyweight Good Mornings
 sets
 kg
 reps 
 rest
Notes
65ea8936b5a04cabcdcc4b61
Bodyweight,Mobility
Dumbbell Seated Shoulder Press
 sets
 kg
 reps 
 rest
Notes
65ea893f11e5d9fa81c825e4
Dumbbell
Dumbbell Single Leg Romanian Deadlifts
 sets
 kg
 reps 
 rest
Notes
65ea8944275ddc24e71bfadb
Dumbbell
Dumbbell Weighted Pull Ups
 sets
 kg
 reps 
 rest
Notes
65ea8945ea547c94e2c27cb8
Dumbbell
Dumbbell Bulgarian Split Squat
 sets
 kg
 reps 
 rest
Notes
65ea8931968954ebaf0f4bef
Dumbbell
Dumbbell Chest Supported Lateral Raise
 sets
 kg
 reps 
 rest
Notes
65ea893fb0bc85a2cca8c47f
Dumbbell
Dumbbell Thoracic Bicep Curls
 sets
 kg
 reps 
 rest
Notes
65ea893a09fc892cf5ab74b5
Dumbbell
Barbell Skullcrushers
 sets
 kg
 reps 
 rest
Notes
65ea893eb5a04cabcdcc4ee0
Barbell
Bodyweight Passive Hang
 sets
 kg
 reps 
 rest
Notes
65ea893e4851f473cb0dfef6
Bodyweight,Mobility
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
65ea8930b5a04cabcdcc48fd
65ea8930b5a04cabcdcc48fd
Bodyweight Squats
Alfie - Bodyweight Squats
3
3
3
0
s
 rest
65ea8936b5a04cabcdcc4b61
65ea8936b5a04cabcdcc4b61
Bodyweight Good Mornings
Alfie - Bodyweight Good Mornings
3
3
3
0
s
 rest
65ea893f11e5d9fa81c825e4
65ea893f11e5d9fa81c825e4
Dumbbell Seated Shoulder Press
Alfie - Dumbbell Seated Shoulder Press
3
3
3
0
s
 rest
65ea8944275ddc24e71bfadb
65ea8944275ddc24e71bfadb
Dumbbell Single Leg Romanian Deadlifts
Alfie - Dumbbell Single Leg Romanian Deadlifts
3
3
3
0
s
 rest
65ea8945ea547c94e2c27cb8
65ea8945ea547c94e2c27cb8
Dumbbell Weighted Pull Ups
Alfie - Dumbbell Weighted Pull Ups
3
3
3
0
s
 rest
65ea8931968954ebaf0f4bef
65ea8931968954ebaf0f4bef
Dumbbell Bulgarian Split Squat
Alfie - Dumbbell Bulgarian Split Squat
3
3
3
0
s
 rest
65ea893fb0bc85a2cca8c47f
65ea893fb0bc85a2cca8c47f
Dumbbell Chest Supported Lateral Raise
Alfie - Dumbbell Chest Supported Lateral Raise
3
3
3
0
s
 rest
65ea893a09fc892cf5ab74b5
65ea893a09fc892cf5ab74b5
Dumbbell Thoracic Bicep Curls
Alfie - Dumbbell Thoracic Bicep Curls
3
3
3
0
s
 rest
65ea893eb5a04cabcdcc4ee0
65ea893eb5a04cabcdcc4ee0
Barbell Skullcrushers
Alfie - Barbell Skullcrushers
3
3
3
0
s
 rest
65ea893e4851f473cb0dfef6
65ea893e4851f473cb0dfef6
Bodyweight Passive Hang
Alfie - Bodyweight Passive Hang
3
3
3
0
s
 rest
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