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":"Reverse Lunge Variation w/ Kettle Bell","exerciseNotes":"20 reps total; Always from midline to out; keep the chest up","sets":3,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"20","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66143e13cb4408f8484b587f","workoutExerciseItemID":"66143e13cb4408f8484b587f","workoutExerciseFullName":"Reverse Lunge Variation w/ Kettle Bell"},{"exerciseName":"Toe Touch to Rotation","exerciseNotes":"3 reps each side","sets":3,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"65e109ce12c0b6bbd688f3f7","workoutExerciseItemID":"65e109ce12c0b6bbd688f3f7","workoutExerciseFullName":"Toe Touch to Rotation"}],[{"exerciseName":"Rear Foot Elevated Kettle Bell Swings","exerciseNotes":"- Start with light weight then progress to heavier weight","sets":3,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"65d497b18917bc047a12e87e","workoutExerciseItemID":"65d497b18917bc047a12e87e","workoutExerciseFullName":"Rear Foot Elevated Kettle Bell Swings"},{"exerciseName":"Torso and Pelvic Rotations","exerciseNotes":"-8 pelvic rotations each side; then move into 8 torso rotations each side; Feel the separation!","sets":3,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"661d3a2aaa71eaec226226e0","workoutExerciseItemID":"661d3a2aaa71eaec226226e0","workoutExerciseFullName":"Torso and Pelvic Rotations"}],[{"exerciseName":"Floor T-Spine Eccentrics","exerciseNotes":"6 reps each side; Make sure to keep the knee down at all times!","sets":3,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"661d3acd6e58cba2f86329bc","workoutExerciseItemID":"661d3acd6e58cba2f86329bc","workoutExerciseFullName":"Floor T-Spine Eccentrics"},{"exerciseName":"Single Leg Med Ball Slams","exerciseNotes":"8 reps each leg! Focus on balance before power!","sets":3,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"65f1d575fa2ed732db98f22b","workoutExerciseItemID":"65f1d575fa2ed732db98f22b","workoutExerciseFullName":"Single Leg Med Ball Slams"}],[{"exerciseName":"Shoulder Golf Stance ER","exerciseNotes":"6 reps each side; this is a focus on shoulder external rotation while in golf posture","sets":3,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"65d7c775fc2e0ca5746fbfa1","workoutExerciseItemID":"65d7c775fc2e0ca5746fbfa1","workoutExerciseFullName":"Shoulder Golf Stance ER"},{"exerciseName":"Power 6","exerciseNotes":"8 reps each side","sets":3,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"65d4981d3a45e520cc05499d","workoutExerciseItemID":"65d4981d3a45e520cc05499d","workoutExerciseFullName":"Power 6"}]]

Progression 1

-This is a combination of mobility, strength, and power.

6662e9df66fd61040afc6858

Reverse Lunge Variation w/ Kettle Bell
 sets
 kg
 reps 
 rest
Notes
66143e13cb4408f8484b587f
Kettlebell
Toe Touch to Rotation
 sets
 kg
 reps 
 rest
Notes
65e109ce12c0b6bbd688f3f7
Mobility
Rear Foot Elevated Kettle Bell Swings
 sets
 kg
 reps 
 rest
Notes
65d497b18917bc047a12e87e
Kettlebell
Torso and Pelvic Rotations
 sets
 kg
 reps 
 rest
Notes
661d3a2aaa71eaec226226e0
Mobility
Floor T-Spine Eccentrics
 sets
 kg
 reps 
 rest
Notes
661d3acd6e58cba2f86329bc
Mobility,Kettlebell
Single Leg Med Ball Slams
 sets
 kg
 reps 
 rest
Notes
65f1d575fa2ed732db98f22b
Medicine Ball
Shoulder Golf Stance ER
 sets
 kg
 reps 
 rest
Notes
65d7c775fc2e0ca5746fbfa1
Mobility
Power 6
 sets
 kg
 reps 
 rest
Notes
65d4981d3a45e520cc05499d
Medicine Ball
66143e13cb4408f8484b587f
66143e13cb4408f8484b587f
Reverse Lunge Variation w/ Kettle Bell
Reverse Lunge Variation w/ Kettle Bell
3
3
3
0
s
 rest
65e109ce12c0b6bbd688f3f7
65e109ce12c0b6bbd688f3f7
Toe Touch to Rotation
Toe Touch to Rotation
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
661d3a2aaa71eaec226226e0
661d3a2aaa71eaec226226e0
Torso and Pelvic Rotations
Torso and Pelvic Rotations
3
3
3
0
s
 rest
661d3acd6e58cba2f86329bc
661d3acd6e58cba2f86329bc
Floor T-Spine Eccentrics
Floor T-Spine Eccentrics
3
3
3
0
s
 rest
65f1d575fa2ed732db98f22b
65f1d575fa2ed732db98f22b
Single Leg Med Ball Slams
Single Leg Med Ball Slams
3
3
3
0
s
 rest
65d7c775fc2e0ca5746fbfa1
65d7c775fc2e0ca5746fbfa1
Shoulder Golf Stance ER
Shoulder Golf Stance ER
3
3
3
0
s
 rest
65d4981d3a45e520cc05499d
65d4981d3a45e520cc05499d
Power 6
Power 6
3
3
3
0
s
 rest
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