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:
[[{"exerciseName":"Front Squat","exerciseNotes":"NO REST - Straight Into Jumps","sets":4,"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":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6536474898c3b214862402e1","workoutExerciseItemID":"6536474898c3b214862402e1","workoutExerciseFullName":"Front Squat"},{"exerciseName":"Box Jump (Single Leg )","exerciseNotes":"","sets":4,"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":""},{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"64f716ce7f58f3c9f6b6d0d0","workoutExerciseItemID":"64f716ce7f58f3c9f6b6d0d0","workoutExerciseFullName":"Box Jump (Single Leg )"}],[{"exerciseName":"KB Accentuated Eccentric Rotational Box Jump","exerciseNotes":"FLAT OUT EFFORTS","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65bac8586e320e8996248dd7","workoutExerciseItemID":"65bac8586e320e8996248dd7","workoutExerciseFullName":"KB Accentuated Eccentric Rotational Box Jump"}],[{"exerciseName":"Romanian Deadlift (RDL)","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6536473e339db3ec3d96bee5","workoutExerciseItemID":"6536473e339db3ec3d96bee5","workoutExerciseFullName":"Romanian Deadlift (RDL)"},{"exerciseName":"Band Resisted Split Squats","exerciseNotes":"SLOW TEMPO","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":"6652e8f7485100beb62e6241","workoutExerciseItemID":"6652e8f7485100beb62e6241","workoutExerciseFullName":"Band Resisted Split Squats"},{"exerciseName":"RDL To Hip Opener (Single Leg)","exerciseNotes":"CONTROL","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":"Miniband Clams","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6652e998e9e7b8bda0d8dc91","workoutExerciseItemID":"6652e998e9e7b8bda0d8dc91","workoutExerciseFullName":"Miniband Clams"},{"exerciseName":"Swissball Back Extension T and Y","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":"6538f915a8ed04dded381f6e","workoutExerciseItemID":"6538f915a8ed04dded381f6e","workoutExerciseFullName":"Swissball Back Extension T and Y"}]]

LOWER

Speed development (lifting heavy --> jumping). Finish with necessary accessories for glute development & spinal longevity.

6652ebdfebda5325b929ec70

Front Squat
 sets
 kg
 reps 
 rest
Notes
6536474898c3b214862402e1
Barbell
Box Jump (Single Leg )
 sets
 kg
 reps 
 rest
Notes
64f716ce7f58f3c9f6b6d0d0
Bodyweight
KB Accentuated Eccentric Rotational Box Jump
 sets
 kg
 reps 
 rest
Notes
65bac8586e320e8996248dd7
Kettlebell
Romanian Deadlift (RDL)
 sets
 kg
 reps 
 rest
Notes
6536473e339db3ec3d96bee5
Barbell
Band Resisted Split Squats
 sets
 kg
 reps 
 rest
Notes
6652e8f7485100beb62e6241
Kettlebell,Bands
RDL To Hip Opener (Single Leg)
 sets
 kg
 reps 
 rest
Notes
6620359ad701fc2a5553bd49
Kettlebell
Miniband Clams
 sets
 kg
 reps 
 rest
Notes
6652e998e9e7b8bda0d8dc91
Bands
Swissball Back Extension T and Y
 sets
 kg
 reps 
 rest
Notes
6538f915a8ed04dded381f6e
Swiss Ball
6536474898c3b214862402e1
6536474898c3b214862402e1
Front Squat
Front Squat - Barbell
3
3
3
0
s
 rest
64f716ce7f58f3c9f6b6d0d0
64f716ce7f58f3c9f6b6d0d0
Box Jump (Single Leg )
Box Jump - Bodyweight - Single Leg
3
3
3
0
s
 rest
65bac8586e320e8996248dd7
65bac8586e320e8996248dd7
KB Accentuated Eccentric Rotational Box Jump
KB Accentuated Eccentric Rotational Box Jump
3
3
3
0
s
 rest
6536473e339db3ec3d96bee5
6536473e339db3ec3d96bee5
Romanian Deadlift (RDL)
Romanian Deadlift (RDL) - Barbell
3
3
3
0
s
 rest
6652e8f7485100beb62e6241
6652e8f7485100beb62e6241
Band Resisted Split Squats
Band Resisted Split Squats
3
3
3
0
s
 rest
6620359ad701fc2a5553bd49
6620359ad701fc2a5553bd49
RDL To Hip Opener (Single Leg)
RDL To Hip Opener (Single Leg)
3
3
3
0
s
 rest
6652e998e9e7b8bda0d8dc91
6652e998e9e7b8bda0d8dc91
Miniband Clams
Miniband Clams
3
3
3
0
s
 rest
6538f915a8ed04dded381f6e
6538f915a8ed04dded381f6e
Swissball Back Extension T and Y
Swissball Back Extension T and Y - Swiss Ball
3
3
3
0
s
 rest
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