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
[{"Super Set":[{"exerciseName":"Plyometric Lunges","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e69841a04cd9eac83b1","workoutExerciseItemID":"66531e69841a04cd9eac83b1","workoutExerciseFullName":"Plyometric Lunges"},{"exerciseName":"Plank Squat","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e67cd6cf2f21a9355af","workoutExerciseItemID":"66531e67cd6cf2f21a9355af","workoutExerciseFullName":"Plank Squat"}]},[{"exerciseName":"Squats - Banded","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"66531e702ab0ad332ea27e88","workoutExerciseItemID":"66531e702ab0ad332ea27e88","workoutExerciseFullName":"Squats - Banded"}]]

Lower body

Lower body
1 hour

testing

673ffa796f94bbeb53dfb85b

Play Button
Plyometric Lunges
 sets
 kg
 reps 
 rest
Notes
66531e69841a04cd9eac83b1
Bodyweight
Plyometric Lunges
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Jump from lunge to switch legs. Mistakes: Not landing softly, not switching legs fully.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Calves
Plyometric Lunges muscle groups
Play Button
Plank Squat
 sets
 kg
 reps 
 rest
Notes
66531e67cd6cf2f21a9355af
Bodyweight
Plank Squat
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Hold plank position, tap foot out to side. Mistakes: Sagging hips, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs, Quads
Rectus Abdominis, Quadriceps
Secondary Muscles
Glutes
Plank Squat muscle groups
Play Button
Squats - Banded
 sets
 kg
 reps 
 rest
Notes
66531e702ab0ad332ea27e88
Bands
Squats - Banded
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Squat down, press through heels. Mistakes: Collapsing knees inward, not fully extending at the top.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
Squats - Banded muscle groups
66531e69841a04cd9eac83b1
66531e69841a04cd9eac83b1
Plyometric Lunges
Plyometric Lunges
3
3
1
3
m 
0
s
 rest
66531e67cd6cf2f21a9355af
66531e67cd6cf2f21a9355af
Plank Squat
Plank Squat
3
3
1
3
m 
0
s
 rest
66531e702ab0ad332ea27e88
66531e702ab0ad332ea27e88
Squats - Banded
Squats - Banded
3
3
1
3
m 
0
s
 rest
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