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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Spine & Shoulders Week 1-3

Mobilise the spine and shoulders in this achievable, yet challenging routine that will progressively build your range of motion!

65e52599b52466241406d459

Open Books
 sets
 kg
 reps 
 rest
Notes
6588dfbd6b9676dddd6a26fe
Bodyweight
Quadruped T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
658b5fa067ba34f704c3a1b7
Bodyweight
Cats/Cows
 sets
 kg
 reps 
 rest
Notes
65dae6ca712c7a05ae8be68d
Mobility
DB Weighted Open Books
 sets
 kg
 reps 
 rest
Notes
65dae7a9a6702cd844752d30
Mobility
Golf Posture External Shoulder Rotations
 sets
 kg
 reps 
 rest
Notes
65d2f686d182c8ea10aadda4
Cable
6588dfbd6b9676dddd6a26fe
6588dfbd6b9676dddd6a26fe
Open Books
Open Books
3
3
3
m 
0
s
 rest
658b5fa067ba34f704c3a1b7
658b5fa067ba34f704c3a1b7
Quadruped T-Spine Opener
Quadruped T-Spine Opener
3
3
3
m 
0
s
 rest
65dae6ca712c7a05ae8be68d
65dae6ca712c7a05ae8be68d
Cats/Cows
Cats/Cows
3
3
3
m 
0
s
 rest
65dae7a9a6702cd844752d30
65dae7a9a6702cd844752d30
DB Weighted Open Books
DB Weighted Open Books
3
3
3
m 
0
s
 rest
65d2f686d182c8ea10aadda4
65d2f686d182c8ea10aadda4
Golf Posture External Shoulder Rotations
Golf Posture External Shoulder Rotations
3
3
3
m 
0
s
 rest
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