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
[[{"exerciseName":"KB Accentuated Eccentric Rotational Box Jump","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65bac8586e320e8996248dd7","workoutExerciseItemID":"65bac8586e320e8996248dd7","workoutExerciseFullName":"KB Accentuated Eccentric Rotational Box Jump"}],[{"exerciseName":"Single Leg Rotational Broad Jump","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ba18d7d4c0a4bc9ceeae83","workoutExerciseItemID":"65ba18d7d4c0a4bc9ceeae83","workoutExerciseFullName":"Single Leg Rotational Broad Jump"}],[{"exerciseName":"Trapbar Deadlift","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":"65ba2054d84070efff118844","workoutExerciseItemID":"65ba2054d84070efff118844","workoutExerciseFullName":"Trapbar Deadlift"}],[{"exerciseName":"Single Leg Squat","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":"64f716d849ab9f53d7fd8d78","workoutExerciseItemID":"64f716d849ab9f53d7fd8d78","workoutExerciseFullName":"Single Leg Squat"},{"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":"KB Lateral Hover Lunge","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"657a6901ba9ab13048f222d3","workoutExerciseItemID":"657a6901ba9ab13048f222d3","workoutExerciseFullName":"KB Lateral Hover Lunge"},{"exerciseName":"Cable Scap Retractor (Kneeling)","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65bb891ea94244d11b627e9c","workoutExerciseItemID":"65bb891ea94244d11b627e9c","workoutExerciseFullName":"Cable Scap Retractor (Kneeling)"}]]

Lower Push/Upper Pull (FLO)

Big plyometric focus followed by strength component

65bc04b95de3082953e1c424

KB Accentuated Eccentric Rotational Box Jump
 sets
 kg
 reps 
 rest
Notes
65bac8586e320e8996248dd7
Kettlebell
Single Leg Rotational Broad Jump
 sets
 kg
 reps 
 rest
Notes
65ba18d7d4c0a4bc9ceeae83
Bodyweight
Trapbar Deadlift
 sets
 kg
 reps 
 rest
Notes
65ba2054d84070efff118844
Barbell
Single Leg Squat
 sets
 kg
 reps 
 rest
Notes
64f716d849ab9f53d7fd8d78
Dumbbell
Reverse Lunge
 sets
 kg
 reps 
 rest
Notes
653646c0aa4e09c88de44376
Barbell
KB Lateral Hover Lunge
 sets
 kg
 reps 
 rest
Notes
657a6901ba9ab13048f222d3
Kettlebell
Cable Scap Retractor (Kneeling)
 sets
 kg
 reps 
 rest
Notes
65bb891ea94244d11b627e9c
Cable
65bac8586e320e8996248dd7
65bac8586e320e8996248dd7
KB Accentuated Eccentric Rotational Box Jump
KB Accentuated Eccentric Rotational Box Jump
3
3
3
m 
0
s
 rest
65ba18d7d4c0a4bc9ceeae83
65ba18d7d4c0a4bc9ceeae83
Single Leg Rotational Broad Jump
Single Leg Rotational Broad Jump
3
3
3
m 
0
s
 rest
65ba2054d84070efff118844
65ba2054d84070efff118844
Trapbar Deadlift
Trapbar Deadlift
3
3
3
m 
0
s
 rest
64f716d849ab9f53d7fd8d78
64f716d849ab9f53d7fd8d78
Single Leg Squat
Single Leg Squat - Dumbbell
3
3
3
m 
0
s
 rest
653646c0aa4e09c88de44376
653646c0aa4e09c88de44376
Reverse Lunge
Reverse Lunge - Barbell
3
3
3
m 
0
s
 rest
657a6901ba9ab13048f222d3
657a6901ba9ab13048f222d3
KB Lateral Hover Lunge
KB Lateral Hover Lunge
3
3
3
m 
0
s
 rest
65bb891ea94244d11b627e9c
65bb891ea94244d11b627e9c
Cable Scap Retractor (Kneeling)
Cable Scap Retractor (Kneeling)
3
3
3
m 
0
s
 rest
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
utm_campaign