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 8","exerciseNotes":"- Focus on keeping weight over stable leg; Keep the chest up and focus on depth and good form; 8 reps each side","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":"65d493b1820dcc88c4df3a91","workoutExerciseItemID":"65d493b1820dcc88c4df3a91","workoutExerciseFullName":"Legs 8"}],[{"exerciseName":"Core 1","exerciseNotes":"- This can be either a dead bug or straight leg raise; To make this drill harder, place heavier weight in the hands and slightly tilt it over the head; Focus keeping your low back on the ground at all times","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":"65d491afb4fb145efdd96cde","workoutExerciseItemID":"65d491afb4fb145efdd96cde","workoutExerciseFullName":"Core 1"}],[{"exerciseName":"Power 1","exerciseNotes":"- Focus on rhythm, tempo, and balance; Gradually increase weight with this drill once you feel you have mastered it. ","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":"65d497b18917bc047a12e87e","workoutExerciseItemID":"65d497b18917bc047a12e87e","workoutExerciseFullName":"Power 1"}],[{"exerciseName":"Power 5","exerciseNotes":"- Half kneeling position; Use a light weight medicine ball; This one is 6lbs. Focus on rotating your chest while performing the slam as well.","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":"65d4980765a2648ec7aa231e","workoutExerciseItemID":"65d4980765a2648ec7aa231e","workoutExerciseFullName":"Power 5"}],[{"exerciseName":"Balance 2","exerciseNotes":"- Focus on body control; This drill can be faster as you master the move. ","sets":4,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65d4908b01c2d6f6f4332d49","workoutExerciseItemID":"65d4908b01c2d6f6f4332d49","workoutExerciseFullName":"Balance 2"}],[{"exerciseName":"Power 8","exerciseNotes":"- Start in lunge position and explode up from the ground; This is a great drill for that ground reaction force and exploding off the ground; Utilize light weight as you are trying to maximize explosiveness and power","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":"65d4986929709e5a4c2c8feb","workoutExerciseItemID":"65d4986929709e5a4c2c8feb","workoutExerciseFullName":"Power 8"}]]

Power - Swing Speed (2)

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

65e23a9d08bd085c841c4b34

Glider Lunges
 sets
 kg
 reps 
 rest
Notes
65d493b1820dcc88c4df3a91
Kettlebell
Dead Bug Stationary Ball
 sets
 kg
 reps 
 rest
Notes
65d491afb4fb145efdd96cde
Medicine Ball
Rear Foot Elevated Kettle Bell Swings
 sets
 kg
 reps 
 rest
Notes
65d497b18917bc047a12e87e
Kettlebell
Med Ball Half Kneeling Lateral Slams
 sets
 kg
 reps 
 rest
Notes
65d4980765a2648ec7aa231e
Medicine Ball
SLDL w/ Golf Club
 sets
 kg
 reps 
 rest
Notes
65d4908b01c2d6f6f4332d49
Bodyweight
Landmine Kneeling to Press
 sets
 kg
 reps 
 rest
Notes
65d4986929709e5a4c2c8feb
Barbell
65d493b1820dcc88c4df3a91
65d493b1820dcc88c4df3a91
Glider Lunges
Glider Lunges
3
3
3
0
s
 rest
65d491afb4fb145efdd96cde
65d491afb4fb145efdd96cde
Dead Bug Stationary Ball
Dead Bug Stationary Ball
3
3
3
0
s
 rest
65d497b18917bc047a12e87e
65d497b18917bc047a12e87e
Rear Foot Elevated Kettle Bell Swings
Rear Foot Elevated Kettle Bell Swings
3
3
3
0
s
 rest
65d4980765a2648ec7aa231e
65d4980765a2648ec7aa231e
Med Ball Half Kneeling Lateral Slams
Med Ball Half Kneeling Lateral Slams
3
3
3
0
s
 rest
65d4908b01c2d6f6f4332d49
65d4908b01c2d6f6f4332d49
SLDL w/ Golf Club
SLDL w/ Golf Club
3
3
3
0
s
 rest
65d4986929709e5a4c2c8feb
65d4986929709e5a4c2c8feb
Landmine Kneeling to Press
Landmine Kneeling to Press
3
3
3
0
s
 rest
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