[[{"exerciseName":"Bodyweight Forward Wrist Rocks","exerciseNotes":"Warmup","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":"65ea893b5732ef873bafa8e1","workoutExerciseItemID":"65ea893b5732ef873bafa8e1","workoutExerciseFullName":"Bodyweight Forward Wrist Rocks"},{"exerciseName":"Bodyweight Wrist Circles","exerciseNotes":"Warmup","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":"Warmup","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 Downward Dog to Upward Dog","exerciseNotes":"Warmup","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":"65ea893d2c62dbafbfbd918e","workoutExerciseItemID":"65ea893d2c62dbafbfbd918e","workoutExerciseFullName":"Bodyweight Downward Dog to Upward Dog"},{"exerciseName":"Bodyweight Scapular Pull Ups","exerciseNotes":"Warmup","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":"65ea8943c57341ca6a1ccfc3","workoutExerciseItemID":"65ea8943c57341ca6a1ccfc3","workoutExerciseFullName":"Bodyweight Scapular Pull Ups"},{"exerciseName":"Bodyweight Squats","exerciseNotes":"Warmup","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":"Weighted Dips","exerciseNotes":"Set 3: 6, 10 seconds, 4 reps, 10 seconds, 2 reps","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":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea8946535d1254df30ac66","workoutExerciseItemID":"65ea8946535d1254df30ac66","workoutExerciseFullName":"Weighted Dips"},{"exerciseName":"Bodyweight Wall Tibialis Raises","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65ea8937de0ae625f7e3b309","workoutExerciseItemID":"65ea8937de0ae625f7e3b309","workoutExerciseFullName":"Bodyweight Wall Tibialis Raises"}],[{"exerciseName":"Plated Z Press","exerciseNotes":"Set 3: 6, 10 second rest, 4, 10 second rest, 2","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":"65ea89375bae3d0be7d62414","workoutExerciseItemID":"65ea89375bae3d0be7d62414","workoutExerciseFullName":"Plated Z Press"},{"exerciseName":"Barbell Peterson Step Down","exerciseNotes":"Each side ","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65ea893d29209bcb54aae5dc","workoutExerciseItemID":"65ea893d29209bcb54aae5dc","workoutExerciseFullName":"Barbell Peterson Step Down"}],[{"exerciseName":"Dumbbell Chest Supported Lateral Raise","exerciseNotes":"Regression: use assistance ","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":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea893fb0bc85a2cca8c47f","workoutExerciseItemID":"65ea893fb0bc85a2cca8c47f","workoutExerciseFullName":"Dumbbell Chest Supported Lateral Raise"},{"exerciseName":"Bodyweight Sissy Squats","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"AMRAP","reps":"15","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65ea893d29209bcb54aae591","workoutExerciseItemID":"65ea893d29209bcb54aae591","workoutExerciseFullName":"Bodyweight Sissy Squats"}],[{"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"}]]