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":"Dynoball Downswing Slam","exerciseNotes":"LEVEL UP SPEED","sets":5,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"4e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ba1713848d8937bc5f2b18","workoutExerciseItemID":"65ba1713848d8937bc5f2b18","workoutExerciseFullName":"Dynoball Downswing Slam"}],[{"exerciseName":"Bent Over Row","exerciseNotes":"SLOW TEMPO","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65364746aa4e09c88de4b751","workoutExerciseItemID":"65364746aa4e09c88de4b751","workoutExerciseFullName":"Bent Over Row"},{"exerciseName":"Iso Bulgarian w/ Rotational Cable Row","exerciseNotes":"DYNAMIC","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"65a723efefa17366bbd8c3ba","workoutExerciseItemID":"65a723efefa17366bbd8c3ba","workoutExerciseFullName":"Iso Bulgarian w/ Rotational Cable Row"}],[{"exerciseName":"Lat Pull Down","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":"634a62185cb8ac06f7e9264b","workoutExerciseItemID":"634a62185cb8ac06f7e9264b","workoutExerciseFullName":"Lat Pull Down"},{"exerciseName":"3 point row","exerciseNotes":"HEAVY","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"65386f9ea9eac142635bb117","workoutExerciseItemID":"65386f9ea9eac142635bb117","workoutExerciseFullName":"3 point row"}],[{"exerciseName":"Single Leg Hold W/ Bicep Curls","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":"66177bb36e9f7a4b502a1c39","workoutExerciseItemID":"66177bb36e9f7a4b502a1c39","workoutExerciseFullName":"Single Leg Hold W/ Bicep Curls"},{"exerciseName":"Swiss Ball Isometric Back Extension W/ T-Spine Opener","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":"66177918faa8bbbad350ef0a","workoutExerciseItemID":"66177918faa8bbbad350ef0a","workoutExerciseFullName":"Swiss Ball Isometric Back Extension W/ T-Spine Opener"}]]

Upper Pull (C) - Strength & Stability

Upper body pulling movements designed to build a foundation of strength and stability.

66187e70756df825a1532f14

Dynoball Downswing Slam
 sets
 kg
 reps 
 rest
Notes
65ba1713848d8937bc5f2b18
Bodyweight
Bent Over Row
 sets
 kg
 reps 
 rest
Notes
65364746aa4e09c88de4b751
Barbell
Iso Bulgarian w/ Rotational Cable Row
 sets
 kg
 reps 
 rest
Notes
65a723efefa17366bbd8c3ba
Cable
Lat Pull Down
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ac06f7e9264b
Pin loaded
3 point row
 sets
 kg
 reps 
 rest
Notes
65386f9ea9eac142635bb117
KettleBell
Single Leg Hold W/ Bicep Curls
 sets
 kg
 reps 
 rest
Notes
66177bb36e9f7a4b502a1c39
Dumbbell
Swiss Ball Isometric Back Extension W/ T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
66177918faa8bbbad350ef0a
Swiss Ball
65ba1713848d8937bc5f2b18
65ba1713848d8937bc5f2b18
Dynoball Downswing Slam
Dynoball Downswing Slam
3
3
3
m 
0
s
 rest
65364746aa4e09c88de4b751
65364746aa4e09c88de4b751
Bent Over Row
Bent Over Row - Barbell
3
3
3
m 
0
s
 rest
65a723efefa17366bbd8c3ba
65a723efefa17366bbd8c3ba
Iso Bulgarian w/ Rotational Cable Row
Iso Bulgarian w/ Rotational Cable Row
3
3
3
m 
0
s
 rest
634a62185cb8ac06f7e9264b
634a62185cb8ac06f7e9264b
[{'exercise_type': 'no equipment', 'exercise_name': 'Pull Up - Bodyweight', 'loading_mechanism': 'Bodyweight', 'exercise_id': '64f716d4e65eb686508eb3ce'}, {'exercise_type': 'progression', 'exercise_name': 'Lat Pull Down - Plate loaded - Hinge Upper', 'loading_mechanism': 'Plate loaded', 'exercise_id': '634a62185cb8ac31e8e9267d'}, {'exercise_type': 'regression', 'exercise_name': 'Lat Pull Down - Pin loaded - Lat Pull Down Bar', 'loading_mechanism': 'Pin loaded', 'exercise_id': '634a62185cb8ac06f7e9264b'}, {'exercise_type': 'similar_equivalent', 'exercise_name': 'Seated Cable Row - Pin loaded - Isolated', 'loading_mechanism': 'Pin loaded', 'exercise_id': '6450fd9465e2490f2e223474'}, {'exercise_type': 'similar_different_mechanism', 'exercise_name': 'Bent Over Row - Barbell', 'loading_mechanism': 'Barbell', 'exercise_id': '65364746aa4e09c88de4b751'}]
Lat Pull Down
Lat Pull Down - Pin loaded - Lat Pull Down Bar
3
3
3
m 
0
s
 rest
65386f9ea9eac142635bb117
65386f9ea9eac142635bb117
3 point row
3 point row - KettleBell
3
3
3
m 
0
s
 rest
66177bb36e9f7a4b502a1c39
66177bb36e9f7a4b502a1c39
Single Leg Hold W/ Bicep Curls
Single Leg Hold W/ Bicep Curls
3
3
3
m 
0
s
 rest
66177918faa8bbbad350ef0a
66177918faa8bbbad350ef0a
Swiss Ball Isometric Back Extension W/ T-Spine Opener
Swiss Ball Isometric Back Extension W/ T-Spine Opener
3
3
3
m 
0
s
 rest
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
utm_campaign