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":"Split Stance Balance KB Pass","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"8"}],"guideID":"671b723fd7a014a12353bf48","workoutExerciseItemID":"671b723fd7a014a12353bf48","workoutExerciseFullName":"Split Stance Balance KB Pass"},{"exerciseName":"Split Stance Rotations Braced","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"8"}],"guideID":"66a633d0de55ad37d6add443","workoutExerciseItemID":"66a633d0de55ad37d6add443","workoutExerciseFullName":"Split Stance Rotations Braced"},{"exerciseName":"Split Stance Rotation and Step (weighted)","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"8"}],"guideID":"66a633d00850fb64f5ecb077","workoutExerciseItemID":"66a633d00850fb64f5ecb077","workoutExerciseFullName":"Split Stance Rotation and Step (weighted)"},{"exerciseName":"Split Stance Opener Rotations","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"8"}],"guideID":"66a633ce071ed4af0a2b1c9d","workoutExerciseItemID":"66a633ce071ed4af0a2b1c9d","workoutExerciseFullName":"Split Stance Opener Rotations"},{"exerciseName":"Split Stance Opener Rotations + Weighted","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"8"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"8"}],"guideID":"66a633cd9b26d3f2b50361f1","workoutExerciseItemID":"66a633cd9b26d3f2b50361f1","workoutExerciseFullName":"Split Stance Opener Rotations + Weighted"}]}]

Single Leg - Short P2

Single Leg - Short P2
20 mins

Shortened SL Patterns

67b2eca28bdb6ade7f10cc17

Play Button
Split Stance Balance KB Pass
 sets
 kg
 reps 
 rest
Notes
671b723fd7a014a12353bf48
Kettlebell
Split Stance Balance KB Pass
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Focus on core stability; avoid leaning. Pass KB with controlled motion.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Glutes
Split Stance Balance KB Pass muscle groups
Play Button
Split Stance Rotations Braced
 sets
 kg
 reps 
 rest
Notes
66a633d0de55ad37d6add443
Bodyweight
Split Stance Rotations Braced
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain brace; rotate fully. Common Mistakes: Twisting knees, not engaging core.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Split Stance Rotations Braced muscle groups
Play Button
Split Stance Rotation and Step (weighted)
 sets
 kg
 reps 
 rest
Notes
66a633d00850fb64f5ecb077
Dumbbell
Split Stance Rotation and Step (weighted)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Rotate and step; use controlled weight. Common Mistakes: Losing balance, using too much weight.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Split Stance Rotation and Step (weighted) muscle groups
Play Button
Split Stance Opener Rotations
 sets
 kg
 reps 
 rest
Notes
66a633ce071ed4af0a2b1c9d
Bodyweight
Split Stance Opener Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep a stable stance; rotate fully. Common Mistakes: Twisting knees, not engaging core.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Split Stance Opener Rotations muscle groups
Play Button
Split Stance Opener Rotations + Weighted
 sets
 kg
 reps 
 rest
Notes
66a633cd9b26d3f2b50361f1
Dumbbell
Split Stance Opener Rotations + Weighted
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Same as above, with added weight. Common Mistakes: Using too much weight, losing balance.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Split Stance Opener Rotations + Weighted muscle groups
671b723fd7a014a12353bf48
671b723fd7a014a12353bf48
Split Stance Balance KB Pass
Split Stance Balance KB Pass
3
3
1
3
m 
0
s
 rest
66a633d0de55ad37d6add443
66a633d0de55ad37d6add443
Split Stance Rotations Braced
Split Stance Rotations Braced
3
3
1
3
m 
0
s
 rest
66a633d00850fb64f5ecb077
66a633d00850fb64f5ecb077
Split Stance Rotation and Step (weighted)
Split Stance Rotation and Step (weighted)
3
3
1
3
m 
0
s
 rest
66a633ce071ed4af0a2b1c9d
66a633ce071ed4af0a2b1c9d
Split Stance Opener Rotations
Split Stance Opener Rotations
3
3
1
3
m 
0
s
 rest
66a633cd9b26d3f2b50361f1
66a633cd9b26d3f2b50361f1
Split Stance Opener Rotations + Weighted
Split Stance Opener Rotations + Weighted
3
3
1
3
m 
0
s
 rest
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