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:
Current WorkoutRest of the programBack
[[{"exerciseName":"Depth Box Jumps","exerciseNotes":"","sets":4,"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":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66553ceae53af47686700580","workoutExerciseItemID":"66553ceae53af47686700580","workoutExerciseFullName":"Depth Box Jumps"}],[{"exerciseName":"Loaded Kettlebell Squat (SA)","exerciseNotes":"SLOW","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"665565e2f424e0ecd29eed45","workoutExerciseItemID":"665565e2f424e0ecd29eed45","workoutExerciseFullName":"Loaded Kettlebell Squat (SA)"},{"exerciseName":"RDL To Hip Opener (Single Leg)","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"6620359ad701fc2a5553bd49","workoutExerciseItemID":"6620359ad701fc2a5553bd49","workoutExerciseFullName":"RDL To Hip Opener (Single Leg)"}],[{"exerciseName":"Isometric Lunge W/ T-Spine Mobilisation","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66556ab271097ea32fc91b85","workoutExerciseItemID":"66556ab271097ea32fc91b85","workoutExerciseFullName":"Isometric Lunge W/ T-Spine Mobilisation"},{"exerciseName":"Band Resisted Split Squats","exerciseNotes":"SLOW TEMPO","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"6652e8f7485100beb62e6241","workoutExerciseItemID":"6652e8f7485100beb62e6241","workoutExerciseFullName":"Band Resisted Split Squats"}],[{"exerciseName":"Single Leg KB RDL Forward Swing","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66177aa78675d172792ca05f","workoutExerciseItemID":"66177aa78675d172792ca05f","workoutExerciseFullName":"Single Leg KB RDL Forward Swing"},{"exerciseName":"Swiss Ball Neck Side Flexions","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"661777049e2032fdc5bba140","workoutExerciseItemID":"661777049e2032fdc5bba140","workoutExerciseFullName":"Swiss Ball Neck Side Flexions"}]]

Full Body 3

Lower body strength mechanics --> explosive power --> glute finishers

667bdc81df996a6eceea46ff

Depth Box Jumps
 sets
 kg
 reps 
 rest
Notes
66553ceae53af47686700580
Bodyweight
Loaded Kettlebell Squat (SA)
 sets
 kg
 reps 
 rest
Notes
665565e2f424e0ecd29eed45
Kettlebell
RDL To Hip Opener (Single Leg)
 sets
 kg
 reps 
 rest
Notes
6620359ad701fc2a5553bd49
Kettlebell
Isometric Lunge W/ T-Spine Mobilisation
 sets
 kg
 reps 
 rest
Notes
66556ab271097ea32fc91b85
Swiss Ball
Band Resisted Split Squats
 sets
 kg
 reps 
 rest
Notes
6652e8f7485100beb62e6241
Kettlebell,Bands
Single Leg KB RDL Forward Swing
 sets
 kg
 reps 
 rest
Notes
66177aa78675d172792ca05f
Kettlebell
Swiss Ball Neck Side Flexions
 sets
 kg
 reps 
 rest
Notes
661777049e2032fdc5bba140
Swiss Ball
66553ceae53af47686700580
66553ceae53af47686700580
Depth Box Jumps
Depth Box Jumps
3
3
3
m 
0
s
 rest
665565e2f424e0ecd29eed45
665565e2f424e0ecd29eed45
Loaded Kettlebell Squat (SA)
Loaded Kettlebell Squat (SA)
3
3
3
m 
0
s
 rest
6620359ad701fc2a5553bd49
6620359ad701fc2a5553bd49
RDL To Hip Opener (Single Leg)
RDL To Hip Opener (Single Leg)
3
3
3
m 
0
s
 rest
66556ab271097ea32fc91b85
66556ab271097ea32fc91b85
Isometric Lunge W/ T-Spine Mobilisation
Isometric Lunge W/ T-Spine Mobilisation
3
3
3
m 
0
s
 rest
6652e8f7485100beb62e6241
6652e8f7485100beb62e6241
Band Resisted Split Squats
Band Resisted Split Squats
3
3
3
m 
0
s
 rest
66177aa78675d172792ca05f
66177aa78675d172792ca05f
Single Leg KB RDL Forward Swing
Single Leg KB RDL Forward Swing
3
3
3
m 
0
s
 rest
661777049e2032fdc5bba140
661777049e2032fdc5bba140
Swiss Ball Neck Side Flexions
Swiss Ball Neck Side Flexions
3
3
3
m 
0
s
 rest
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