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
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Degree)","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"64f716d6e04bf4b72cd6c5b0","workoutExerciseItemID":"64f716d6e04bf4b72cd6c5b0","workoutExerciseFullName":"Box Jump (90 Degree)"},{"exerciseName":"Knee Drive & Torso Rotation","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66553e317bbee9a00d540503","workoutExerciseItemID":"66553e317bbee9a00d540503","workoutExerciseFullName":"Knee Drive & Torso Rotation"}],[{"exerciseName":"VIPR Golf Rotations","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"665566a8d5a62796c3a3cee5","workoutExerciseItemID":"665566a8d5a62796c3a3cee5","workoutExerciseFullName":"VIPR Golf Rotations"},{"exerciseName":"Reverse Lunge","exerciseNotes":"","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":"653646c0aa4e09c88de44376","workoutExerciseItemID":"653646c0aa4e09c88de44376","workoutExerciseFullName":"Reverse Lunge"},{"exerciseName":"Single Arm RDL To Clean & Press (DB)","exerciseNotes":"","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":"66164731c0b6156b020e9488","workoutExerciseItemID":"66164731c0b6156b020e9488","workoutExerciseFullName":"Single Arm RDL To Clean & Press (DB)"}],[{"exerciseName":"Cable Lateral Lunge and Woodchop","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":"6538f911dabca97c26ec707a","workoutExerciseItemID":"6538f911dabca97c26ec707a","workoutExerciseFullName":"Cable Lateral Lunge and Woodchop"},{"exerciseName":"Swiss Ball Back Extension","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"661778873c2df77c164d3aa8","workoutExerciseItemID":"661778873c2df77c164d3aa8","workoutExerciseFullName":"Swiss Ball Back Extension"},{"exerciseName":"Deadlift","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6548b66581441964442ad4ff","workoutExerciseItemID":"6548b66581441964442ad4ff","workoutExerciseFullName":"Deadlift"}]]

Lower 2

Lower body workout: heavy single leg load --> speed, multi-joint movement, single side accessories

667e06aafab088a97b346043

Loaded Kettlebell Squat (SA)
 sets
 kg
 reps 
 rest
Notes
665565e2f424e0ecd29eed45
Kettlebell
Box Jump (90 Degree)
 sets
 kg
 reps 
 rest
Notes
64f716d6e04bf4b72cd6c5b0
Bodyweight
Knee Drive & Torso Rotation
 sets
 kg
 reps 
 rest
Notes
66553e317bbee9a00d540503
Medicine Ball
VIPR Golf Rotations
 sets
 kg
 reps 
 rest
Notes
665566a8d5a62796c3a3cee5
Bodyweight
Reverse Lunge
 sets
 kg
 reps 
 rest
Notes
653646c0aa4e09c88de44376
Barbell
Single Arm RDL To Clean & Press (DB)
 sets
 kg
 reps 
 rest
Notes
66164731c0b6156b020e9488
Dumbbell
Cable Lateral Lunge and Woodchop
 sets
 kg
 reps 
 rest
Notes
6538f911dabca97c26ec707a
Cable
Swiss Ball Back Extension
 sets
 kg
 reps 
 rest
Notes
661778873c2df77c164d3aa8
Swiss Ball
Deadlift
 sets
 kg
 reps 
 rest
Notes
6548b66581441964442ad4ff
Dumbbell
665565e2f424e0ecd29eed45
665565e2f424e0ecd29eed45
Loaded Kettlebell Squat (SA)
Loaded Kettlebell Squat (SA)
3
3
3
m 
0
s
 rest
64f716d6e04bf4b72cd6c5b0
64f716d6e04bf4b72cd6c5b0
Box Jump (90 Degree)
Box Jump - Bodyweight - 90 Degree
3
3
3
m 
0
s
 rest
66553e317bbee9a00d540503
66553e317bbee9a00d540503
Knee Drive & Torso Rotation
Knee Drive & Torso Rotation
3
3
3
m 
0
s
 rest
665566a8d5a62796c3a3cee5
665566a8d5a62796c3a3cee5
VIPR Golf Rotations
VIPR Golf Rotations
3
3
3
m 
0
s
 rest
653646c0aa4e09c88de44376
653646c0aa4e09c88de44376
Reverse Lunge
Reverse Lunge - Barbell
3
3
3
m 
0
s
 rest
66164731c0b6156b020e9488
66164731c0b6156b020e9488
Single Arm RDL To Clean & Press (DB)
Single Arm RDL To Clean & Press (DB)
3
3
3
m 
0
s
 rest
6538f911dabca97c26ec707a
6538f911dabca97c26ec707a
Cable Lateral Lunge and Woodchop
Cable Lateral Lunge and Woodchop - Cable
3
3
3
m 
0
s
 rest
661778873c2df77c164d3aa8
661778873c2df77c164d3aa8
Swiss Ball Back Extension
Swiss Ball Back Extension
3
3
3
m 
0
s
 rest
6548b66581441964442ad4ff
6548b66581441964442ad4ff
Deadlift
Deadlift - Dumbbell
3
3
3
m 
0
s
 rest
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