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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Stretch","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"30/s","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"30/s","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"30/s","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6603e06f66153d42bef75222","workoutExerciseItemID":"6603e06f66153d42bef75222","workoutExerciseFullName":"Couch Stretch"}],[{"exerciseName":"Resisted Dead Bugs","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10/s","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10/s","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10/s","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66076f42082d1a8917c21e39","workoutExerciseItemID":"66076f42082d1a8917c21e39","workoutExerciseFullName":"Resisted Dead Bugs"}],[{"exerciseName":"B-Stance Romanian Deadlift","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12/s","exerciseRestSeconds":"60","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12/s","exerciseRestSeconds":"60","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12/s","exerciseRestSeconds":"60","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66076f5c3a4b45f3b4d9b904","workoutExerciseItemID":"66076f5c3a4b45f3b4d9b904","workoutExerciseFullName":"B-Stance Romanian Deadlift"}],[{"exerciseName":"Foot Raised Deep Lunge","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10/s","exerciseRestSeconds":"60","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10/s","exerciseRestSeconds":"60","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10/s","exerciseRestSeconds":"60","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66076f9ddfd39ec4b72b1bd1","workoutExerciseItemID":"66076f9ddfd39ec4b72b1bd1","workoutExerciseFullName":"Foot Raised Deep Lunge"}],[{"exerciseName":"Foot Raised Soleus 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Reps","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"60","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"60","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"60","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66077002f2a970ac9ac8ef92","workoutExerciseItemID":"66077002f2a970ac9ac8ef92","workoutExerciseFullName":"Dumbbell Butterfly Reps"}],[{"exerciseName":"Hip Extension PAILS & RAILS (Couch)","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"10 x 3","exerciseRestSeconds":"60","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"10 x 3","exerciseRestSeconds":"60","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"10 x 3","exerciseRestSeconds":"60","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6607703a47d37305ca2925a9","workoutExerciseItemID":"6607703a47d37305ca2925a9","workoutExerciseFullName":"Hip Extension PAILS & RAILS (Couch)"}],[{"exerciseName":"Pigeon Stretch On Bench","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"60/s","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6603e0b0ea1a57d997f70d92","workoutExerciseItemID":"6603e0b0ea1a57d997f70d92","workoutExerciseFullName":"Pigeon Stretch On Bench"}],[{"exerciseName":"Banded Ankle & Hamstring Stretch","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6603e048274ebd2177914427","workoutExerciseItemID":"6603e048274ebd2177914427","workoutExerciseFullName":"Banded Ankle & Hamstring Stretch"}]]

Glutes & Hamstrings

Phase 2 - Glutes & Hamstrings

660f728f6bf475a871169885

Hip Extension Warm Up
 sets
 kg
 reps 
 rest
Notes
6603dea6ac650b31c4b68d8b
Bodyweight
Weighted Band Hip Thrusts
 sets
 kg
 reps 
 rest
Notes
66076ef3c8671778696c7d5e
Dumbbell,Bands
Couch Stretch
 sets
 kg
 reps 
 rest
Notes
6603e06f66153d42bef75222
Bodyweight
Resisted Dead Bugs
 sets
 kg
 reps 
 rest
Notes
66076f42082d1a8917c21e39
Bodyweight
B-Stance Romanian Deadlift
 sets
 kg
 reps 
 rest
Notes
66076f5c3a4b45f3b4d9b904
Dumbbell
Foot Raised Deep Lunge
 sets
 kg
 reps 
 rest
Notes
66076f9ddfd39ec4b72b1bd1
Bodyweight
Foot Raised Soleus Reps
 sets
 kg
 reps 
 rest
Notes
66076fc847d37305ca289c9d
Bodyweight
Deficit Calf Stretch
 sets
 kg
 reps 
 rest
Notes
6603dfed8131aaac0db33faf
Bodyweight
Dumbbell Butterfly Reps
 sets
 kg
 reps 
 rest
Notes
66077002f2a970ac9ac8ef92
Dumbbell
Hip Extension PAILS & RAILS (Couch)
 sets
 kg
 reps 
 rest
Notes
6607703a47d37305ca2925a9
Bodyweight
Pigeon Stretch On Bench
 sets
 kg
 reps 
 rest
Notes
6603e0b0ea1a57d997f70d92
Bodyweight
Banded Ankle & Hamstring Stretch
 sets
 kg
 reps 
 rest
Notes
6603e048274ebd2177914427
Bands
6603dea6ac650b31c4b68d8b
6603dea6ac650b31c4b68d8b
Hip Extension Warm Up
Hip Extension Warm Up
3
3
3
0
s
 rest
66076ef3c8671778696c7d5e
66076ef3c8671778696c7d5e
Weighted Band Hip Thrusts
Weighted Band Hip Thrusts
3
3
3
0
s
 rest
6603e06f66153d42bef75222
6603e06f66153d42bef75222
Couch Stretch
Couch Stretch
3
3
3
0
s
 rest
66076f42082d1a8917c21e39
66076f42082d1a8917c21e39
Resisted Dead Bugs
Resisted Dead Bugs
3
3
3
0
s
 rest
66076f5c3a4b45f3b4d9b904
66076f5c3a4b45f3b4d9b904
B-Stance Romanian Deadlift
B-Stance Romanian Deadlift
3
3
3
0
s
 rest
66076f9ddfd39ec4b72b1bd1
66076f9ddfd39ec4b72b1bd1
Foot Raised Deep Lunge
Foot Raised Deep Lunge
3
3
3
0
s
 rest
66076fc847d37305ca289c9d
66076fc847d37305ca289c9d
Foot Raised Soleus Reps
Foot Raised Soleus Reps
3
3
3
0
s
 rest
6603dfed8131aaac0db33faf
6603dfed8131aaac0db33faf
Deficit Calf Stretch
Deficit Calf Stretch
3
3
3
0
s
 rest
66077002f2a970ac9ac8ef92
66077002f2a970ac9ac8ef92
Dumbbell Butterfly Reps
Dumbbell Butterfly Reps
3
3
3
0
s
 rest
6607703a47d37305ca2925a9
6607703a47d37305ca2925a9
Hip Extension PAILS & RAILS (Couch)
Hip Extension PAILS & RAILS (Couch)
3
3
3
0
s
 rest
6603e0b0ea1a57d997f70d92
6603e0b0ea1a57d997f70d92
Pigeon Stretch On Bench
Pigeon Stretch On Bench
3
3
3
0
s
 rest
6603e048274ebd2177914427
6603e048274ebd2177914427
Banded Ankle & Hamstring Stretch
Banded Ankle & Hamstring Stretch
3
3
3
0
s
 rest
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