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 Golf Posture Wall Balls","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"6548b6538ab84d2c06f3b28b","workoutExerciseItemID":"6548b6538ab84d2c06f3b28b","workoutExerciseFullName":"Dynoball Golf Posture Wall Balls"},{"exerciseName":"Banded Double Pump + Rotate","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65d8e27b93607dec9a93ecf7","workoutExerciseItemID":"65d8e27b93607dec9a93ecf7","workoutExerciseFullName":"Banded Double Pump + Rotate"}],[{"exerciseName":"Front Squat (Heel Raised)","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"6536474ad15428e11c59c411","workoutExerciseItemID":"6536474ad15428e11c59c411","workoutExerciseFullName":"Front Squat (Heel Raised)"},{"exerciseName":"Bent Over Row","exerciseNotes":"","sets":4,"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":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65364746aa4e09c88de4b751","workoutExerciseItemID":"65364746aa4e09c88de4b751","workoutExerciseFullName":"Bent Over Row"}],[{"exerciseName":"Pull Up","exerciseNotes":"Slow eccentric","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"64f716d4e65eb686508eb3ce","workoutExerciseItemID":"64f716d4e65eb686508eb3ce","workoutExerciseFullName":"Pull Up"}],[{"exerciseName":"Side Plank with Hip Abduction","exerciseNotes":"SLOW TEMPO for optimal core recruitment","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"6538ee5676e73f5f7f60534a","workoutExerciseItemID":"6538ee5676e73f5f7f60534a","workoutExerciseFullName":"Side Plank with Hip Abduction"},{"exerciseName":"Swiss Ball Knee Tucks","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65f91456e3cd215c603cf4f1","workoutExerciseItemID":"65f91456e3cd215c603cf4f1","workoutExerciseFullName":"Swiss Ball Knee Tucks"}]]

Upper Pull/Lower Push

Focusing on glute and core activation, trunk stabilisation & initial focus on power

660dd30ee4063fc2fd2d34a6

Dynoball Golf Posture Wall Balls
 sets
 kg
 reps 
 rest
Notes
6548b6538ab84d2c06f3b28b
Medicine Ball
Banded Double Pump + Rotate
 sets
 kg
 reps 
 rest
Notes
65d8e27b93607dec9a93ecf7
Bands
Front Squat (Heel Raised)
 sets
 kg
 reps 
 rest
Notes
6536474ad15428e11c59c411
Barbell
Bent Over Row
 sets
 kg
 reps 
 rest
Notes
65364746aa4e09c88de4b751
Barbell
Pull Up
 sets
 kg
 reps 
 rest
Notes
64f716d4e65eb686508eb3ce
Bodyweight
Side Plank with Hip Abduction
 sets
 kg
 reps 
 rest
Notes
6538ee5676e73f5f7f60534a
Bodyweight
Swiss Ball Knee Tucks
 sets
 kg
 reps 
 rest
Notes
65f91456e3cd215c603cf4f1
Swiss Ball
6548b6538ab84d2c06f3b28b
6548b6538ab84d2c06f3b28b
Dynoball Golf Posture Wall Balls
Dynoball Golf Posture Wall Balls - Medicine Ball
3
3
3
m 
0
s
 rest
65d8e27b93607dec9a93ecf7
65d8e27b93607dec9a93ecf7
Banded Double Pump + Rotate
Banded Double Pump + Rotate
3
3
3
m 
0
s
 rest
6536474ad15428e11c59c411
6536474ad15428e11c59c411
Front Squat (Heel Raised)
Front Squat - Barbell - Heel Raised
3
3
3
m 
0
s
 rest
65364746aa4e09c88de4b751
65364746aa4e09c88de4b751
Bent Over Row
Bent Over Row - Barbell
3
3
3
m 
0
s
 rest
64f716d4e65eb686508eb3ce
64f716d4e65eb686508eb3ce
Pull Up
Pull Up - Bodyweight
3
3
3
m 
0
s
 rest
6538ee5676e73f5f7f60534a
6538ee5676e73f5f7f60534a
Side Plank with Hip Abduction
Side Plank with Hip Abduction - Bodyweight
3
3
3
m 
0
s
 rest
65f91456e3cd215c603cf4f1
65f91456e3cd215c603cf4f1
Swiss Ball Knee Tucks
Swiss Ball Knee Tucks
3
3
3
m 
0
s
 rest
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