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:
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weight","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"653647405cb8fcbcac41669d","workoutExerciseItemID":"653647405cb8fcbcac41669d","workoutExerciseFullName":"Military Press"}],[{"exerciseName":"Chest Press Dead Bug","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":"66394a772176822b0dba6e01","workoutExerciseItemID":"66394a772176822b0dba6e01","workoutExerciseFullName":"Chest Press Dead Bug"},{"exerciseName":"Single Leg KB RDL To Row","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":"6617654fe0d6bad75e2201f6","workoutExerciseItemID":"6617654fe0d6bad75e2201f6","workoutExerciseFullName":"Single Leg KB RDL To Row"}],[{"exerciseName":"Single Arm Rotational Squat to Press","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":"656fa2f9c3777a09a39a0b60","workoutExerciseItemID":"656fa2f9c3777a09a39a0b60","workoutExerciseFullName":"Single Arm Rotational Squat to Press"},{"exerciseName":"Explosive Swissball Hamstring Curl (SL)","exerciseNotes":"SLOW EXTENSION","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":"657a678c57e7e0354ba81884","workoutExerciseItemID":"657a678c57e7e0354ba81884","workoutExerciseFullName":"Explosive Swissball Hamstring Curl (SL)"}],[{"exerciseName":"Swiss Ball Isometric Back Extension W/ T-Spine Opener","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":"66177918faa8bbbad350ef0a","workoutExerciseItemID":"66177918faa8bbbad350ef0a","workoutExerciseFullName":"Swiss Ball Isometric Back Extension W/ T-Spine Opener"},{"exerciseName":"Swiss Ball Neck Side Flexions","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"661777049e2032fdc5bba140","workoutExerciseItemID":"661777049e2032fdc5bba140","workoutExerciseFullName":"Swiss Ball Neck Side Flexions"}]]

Upper Push/Lower Pull (1)

Focus on glute stabilisation and building bigger base of strength through compound movement

663b316063eae016ff6c8cf9

MB Downswing Slam + Jump
 sets
 kg
 reps 
 rest
Notes
65d66c75a56257261e738f23
Medicine Ball
Military Press
 sets
 kg
 reps 
 rest
Notes
653647405cb8fcbcac41669d
Barbell
Chest Press Dead Bug
 sets
 kg
 reps 
 rest
Notes
66394a772176822b0dba6e01
Dumbbell
Single Leg KB RDL To Row
 sets
 kg
 reps 
 rest
Notes
6617654fe0d6bad75e2201f6
Kettlebell
Single Arm Rotational Squat to Press
 sets
 kg
 reps 
 rest
Notes
656fa2f9c3777a09a39a0b60
Dumbbell
Explosive Swissball Hamstring Curl (SL)
 sets
 kg
 reps 
 rest
Notes
657a678c57e7e0354ba81884
Swiss Ball
Swiss Ball Isometric Back Extension W/ T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
66177918faa8bbbad350ef0a
Swiss Ball
Swiss Ball Neck Side Flexions
 sets
 kg
 reps 
 rest
Notes
661777049e2032fdc5bba140
Swiss Ball
65d66c75a56257261e738f23
65d66c75a56257261e738f23
MB Downswing Slam + Jump
MB Downswing Slam + Jump
3
3
3
0
s
 rest
653647405cb8fcbcac41669d
653647405cb8fcbcac41669d
Military Press
Military Press - Barbell
3
3
3
0
s
 rest
66394a772176822b0dba6e01
66394a772176822b0dba6e01
Chest Press Dead Bug
Chest Press Dead Bug
3
3
3
0
s
 rest
6617654fe0d6bad75e2201f6
6617654fe0d6bad75e2201f6
Single Leg KB RDL To Row
Single Leg KB RDL To Row
3
3
3
0
s
 rest
656fa2f9c3777a09a39a0b60
656fa2f9c3777a09a39a0b60
Single Arm Rotational Squat to Press
Single Arm Rotational Squat to Press
3
3
3
0
s
 rest
657a678c57e7e0354ba81884
657a678c57e7e0354ba81884
Explosive Swissball Hamstring Curl (SL)
Explosive Swissball Hamstring Curl (SL)
3
3
3
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
0
s
 rest
661777049e2032fdc5bba140
661777049e2032fdc5bba140
Swiss Ball Neck Side Flexions
Swiss Ball Neck Side Flexions
3
3
3
0
s
 rest
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