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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Swing","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"64f716aa53e9a1dbff789dea","workoutExerciseItemID":"64f716aa53e9a1dbff789dea","workoutExerciseFullName":"Kettlebell Swing"},{"exerciseName":"Goblet Curtsy Lunge","exerciseNotes":"8 reps 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":"6548b66d22432874dc115bef","workoutExerciseItemID":"6548b66d22432874dc115bef","workoutExerciseFullName":"Goblet Curtsy Lunge"}],[{"exerciseName":"Inverted Bosu Single Leg Squat","exerciseNotes":"","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":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65386fa543e1eebe7ad4fad4","workoutExerciseItemID":"65386fa543e1eebe7ad4fad4","workoutExerciseFullName":"Inverted Bosu Single Leg Squat"},{"exerciseName":"Lateral Lunge Med Ball Raise","exerciseNotes":"","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":"6538f913589b5d27e8036b6d","workoutExerciseItemID":"6538f913589b5d27e8036b6d","workoutExerciseFullName":"Lateral Lunge Med Ball Raise"}],[{"exerciseName":"Clean and Press","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"64f716b9dd74534927b35bcd","workoutExerciseItemID":"64f716b9dd74534927b35bcd","workoutExerciseFullName":"Clean and Press"},{"exerciseName":"Box Jump","exerciseNotes":"","sets":4,"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":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65386fa1217491b2cadc5de5","workoutExerciseItemID":"65386fa1217491b2cadc5de5","workoutExerciseFullName":"Box Jump"}],[{"exerciseName":"Hip Flexion","exerciseNotes":"","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":"10","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"6431254b3065d532a2332276","workoutExerciseItemID":"6431254b3065d532a2332276","workoutExerciseFullName":"Hip Flexion"}],[{"exerciseName":"Hip Adductor","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":"Reps","reps":"15","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"6412ef1d3c5f0064fd13ed9d","workoutExerciseItemID":"6412ef1d3c5f0064fd13ed9d","workoutExerciseFullName":"Hip Adductor"}]]

Functional

A functional workout strengthening supporting muscles to compliment the weekly program

65ac6ae6d5b1da09442da449

Halo
 sets
 kg
 reps 
 rest
Notes
64f716c07cce35a009b0594d
KettleBell
Around the World
 sets
 kg
 reps 
 rest
Notes
64f716ad53e9a1dbff789fdf
KettleBell
Kettlebell Swing
 sets
 kg
 reps 
 rest
Notes
64f716aa53e9a1dbff789dea
KettleBell
Goblet Curtsy Lunge
 sets
 kg
 reps 
 rest
Notes
6548b66d22432874dc115bef
Dumbbell
Inverted Bosu Single Leg Squat
 sets
 kg
 reps 
 rest
Notes
65386fa543e1eebe7ad4fad4
Bodyweight
Lateral Lunge Med Ball Raise
 sets
 kg
 reps 
 rest
Notes
6538f913589b5d27e8036b6d
Medicine Ball
Clean and Press
 sets
 kg
 reps 
 rest
Notes
64f716b9dd74534927b35bcd
KettleBell
Box Jump
 sets
 kg
 reps 
 rest
Notes
65386fa1217491b2cadc5de5
Bodyweight
Hip Flexion
 sets
 kg
 reps 
 rest
Notes
6431254b3065d532a2332276
Pin loaded
Hip Adductor
 sets
 kg
 reps 
 rest
Notes
6412ef1d3c5f0064fd13ed9d
Pin loaded
64f716c07cce35a009b0594d
64f716c07cce35a009b0594d
Halo
Halo - KettleBell
3
3
3
0
s
 rest
64f716ad53e9a1dbff789fdf
64f716ad53e9a1dbff789fdf
Around the World
Around the World - KettleBell
3
3
3
0
s
 rest
64f716aa53e9a1dbff789dea
64f716aa53e9a1dbff789dea
Kettlebell Swing
Kettlebell Swing - KettleBell
3
3
3
0
s
 rest
6548b66d22432874dc115bef
6548b66d22432874dc115bef
Goblet Curtsy Lunge
Goblet Curtsy Lunge - Dumbbell
3
3
3
0
s
 rest
65386fa543e1eebe7ad4fad4
65386fa543e1eebe7ad4fad4
Inverted Bosu Single Leg Squat
Inverted Bosu Single Leg Squat - Bodyweight
3
3
3
0
s
 rest
6538f913589b5d27e8036b6d
6538f913589b5d27e8036b6d
Lateral Lunge Med Ball Raise
Lateral Lunge Med Ball Raise - Medicine Ball
3
3
3
0
s
 rest
64f716b9dd74534927b35bcd
64f716b9dd74534927b35bcd
Clean and Press
Clean and Press - KettleBell
3
3
3
0
s
 rest
65386fa1217491b2cadc5de5
65386fa1217491b2cadc5de5
Box Jump
Box Jump - Bodyweight
3
3
3
0
s
 rest
6431254b3065d532a2332276
6431254b3065d532a2332276
Hip Flexion
Hip Flexion - Pin loaded - Multi Hip
3
3
3
0
s
 rest
6412ef1d3c5f0064fd13ed9d
6412ef1d3c5f0064fd13ed9d
Hip Adductor
Hip Adductor - Pin loaded
3
3
3
0
s
 rest
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