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":"Legs 5","exerciseNotes":"- Pick light weight to start to get the motion down; 8 reps each side alternating; 16 reps total","sets":4,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"20","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"20","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"20","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"20","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65d493786e904c7186393b7a","workoutExerciseItemID":"65d493786e904c7186393b7a","workoutExerciseFullName":"Legs 5"}],[{"exerciseName":"Balance 1","exerciseNotes":"- Focus on body control; No need to rush this one.","sets":4,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"200","exerciseRestMinutes":"","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"200","exerciseRestMinutes":"","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"200","exerciseRestMinutes":"","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"200","exerciseRestMinutes":"","loadAmount":""}],"guideID":"65d48ff8ca4607508bc2050c","workoutExerciseItemID":"65d48ff8ca4607508bc2050c","workoutExerciseFullName":"Balance 1"}],[{"exerciseName":"Power 4","exerciseNotes":"- Don't rush the reps; Reset between each one; make sure the knees are slightly flexed when the ball is at the top, so that you give yourself enough leverage to push off the ground","sets":4,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"200","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"200","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"200","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"200","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65d497f0b7a79454071e6112","workoutExerciseItemID":"65d497f0b7a79454071e6112","workoutExerciseFullName":"Power 4"}],[{"exerciseName":"Power 9","exerciseNotes":"- 10 reps each side: focus on good posture; SPEED!! Focus on quick transitions and posting up on that lead leg.","sets":4,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65d4988297090d6cb66bded3","workoutExerciseItemID":"65d4988297090d6cb66bded3","workoutExerciseFullName":"Power 9"}],[{"exerciseName":"Core 2","exerciseNotes":"- Focus on keeping the low back on the ground at all times; 20 reps total, alternating 10 each side.","sets":4,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65d492b98771d86894bd6651","workoutExerciseItemID":"65d492b98771d86894bd6651","workoutExerciseFullName":"Core 2"}],[{"exerciseName":"Power 2","exerciseNotes":"- Driver stance; Focus on shoulder tilt then slam the ball straight down; Make sure the hips drive away as you slam the ball down; Keep the head still and looking at the ground.","sets":4,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65d497cbd858b83c1e9c07bf","workoutExerciseItemID":"65d497cbd858b83c1e9c07bf","workoutExerciseFullName":"Power 2"}]]

Power - Swing Speed (1)

- Power is strength x speed; This workout will be focusing on the strength, ground reaction force, and speed.

65e2387a4e28d3c0b8722d89

Legs 5
 sets
 kg
 reps 
 rest
Notes
65d493786e904c7186393b7a
Kettlebell
SLDL Curl to Press
 sets
 kg
 reps 
 rest
Notes
65d48ff8ca4607508bc2050c
Kettlebell
Med Ball Full Frontal Slams
 sets
 kg
 reps 
 rest
Notes
65d497f0b7a79454071e6112
Medicine Ball
Landmine Squat to Lateral Press
 sets
 kg
 reps 
 rest
Notes
65d4988297090d6cb66bded3
Barbell
Dead Bug Mobile Ball
 sets
 kg
 reps 
 rest
Notes
65d492b98771d86894bd6651
Medicine Ball
Med Ball Golf Stance Slams
 sets
 kg
 reps 
 rest
Notes
65d497cbd858b83c1e9c07bf
Medicine Ball
65d493786e904c7186393b7a
65d493786e904c7186393b7a
Legs 5
Legs 5
3
3
3
0
s
 rest
65d48ff8ca4607508bc2050c
65d48ff8ca4607508bc2050c
SLDL Curl to Press
SLDL Curl to Press
3
3
3
0
s
 rest
65d497f0b7a79454071e6112
65d497f0b7a79454071e6112
Med Ball Full Frontal Slams
Med Ball Full Frontal Slams
3
3
3
0
s
 rest
65d4988297090d6cb66bded3
65d4988297090d6cb66bded3
Landmine Squat to Lateral Press
Landmine Squat to Lateral Press
3
3
3
0
s
 rest
65d492b98771d86894bd6651
65d492b98771d86894bd6651
Dead Bug Mobile Ball
Dead Bug Mobile Ball
3
3
3
0
s
 rest
65d497cbd858b83c1e9c07bf
65d497cbd858b83c1e9c07bf
Med Ball Golf Stance Slams
Med Ball Golf Stance Slams
3
3
3
0
s
 rest
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
utm_campaign