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":"Med Ball Lateral Rotation Jumps","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"671b7241fe47b7c9b1bb2e7f","workoutExerciseItemID":"671b7241fe47b7c9b1bb2e7f","workoutExerciseFullName":"Med Ball Lateral Rotation Jumps"},{"exerciseName":"GP Hold Pulls","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"671b72415822bd177a646b00","workoutExerciseItemID":"671b72415822bd177a646b00","workoutExerciseFullName":"GP Hold Pulls"},{"exerciseName":"SS Golf Hold Pulls","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"671b72410db014f8b0af9e23","workoutExerciseItemID":"671b72410db014f8b0af9e23","workoutExerciseFullName":"SS Golf Hold Pulls"}]},{"Super Set":[{"exerciseName":"Med Ball Launch Step Throw","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"671b72419cd823dddd040aa2","workoutExerciseItemID":"671b72419cd823dddd040aa2","workoutExerciseFullName":"Med Ball Launch Step Throw"},{"exerciseName":"Cable Pulley Rotation Jump - SS","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"671b724232b4b304e0718fd4","workoutExerciseItemID":"671b724232b4b304e0718fd4","workoutExerciseFullName":"Cable Pulley Rotation Jump - SS"}]},[{"exerciseName":"Med Ball Wall Press Step Back Throw","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"671b7241fd816a86f8dbff55","workoutExerciseItemID":"671b7241fd816a86f8dbff55","workoutExerciseFullName":"Med Ball Wall Press Step Back Throw"}],[{"exerciseName":"Dual Hand Banded Speed Rotation","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"671b7242c37108d6120dd432","workoutExerciseItemID":"671b7242c37108d6120dd432","workoutExerciseFullName":"Dual Hand Banded Speed Rotation"}],{"Super Set":[{"exerciseName":"Wrapped Banded Jump Lateral","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"671b72441a94f2fda7a38665","workoutExerciseItemID":"671b72441a94f2fda7a38665","workoutExerciseFullName":"Wrapped Banded Jump Lateral"},{"exerciseName":"Wrapped Banded Jump Reverse","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"671b7242f4cf592021969d9b","workoutExerciseItemID":"671b7242f4cf592021969d9b","workoutExerciseFullName":"Wrapped Banded Jump Reverse"}]},{"Super Set":[{"exerciseName":"Low Step Back and Throw Med Ball","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"671b7242d7a014a12353c367","workoutExerciseItemID":"671b7242d7a014a12353c367","workoutExerciseFullName":"Low Step Back and Throw Med Ball"},{"exerciseName":"Step Back - Load Throw","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"671b7243de4b55ce74da6b98","workoutExerciseItemID":"671b7243de4b55ce74da6b98","workoutExerciseFullName":"Step Back - Load Throw"}]}]

Transitional Speed - Agility Patterns

Transitional Speed - Agility Patterns
65 mins

Change Of Direction Speed

6732e11c7f904ec202f2cbe5

Play Button
Med Ball Lateral Rotation Jumps
 sets
 kg
 reps 
 rest
Notes
671b7241fe47b7c9b1bb2e7f
Bodyweight
Med Ball Lateral Rotation Jumps
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Emphasise controlled rotation; land softly, avoiding excessive twisting.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Glutes, Shoulders
Med Ball Lateral Rotation Jumps muscle groups
Play Button
GP Hold Pulls
 sets
 kg
 reps 
 rest
Notes
671b72415822bd177a646b00
Bodyweight
GP Hold Pulls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Stabilise core throughout; avoid leaning. Focus on controlled movement.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Shoulders
GP Hold Pulls muscle groups
Play Button
SS Golf Hold Pulls
 sets
 kg
 reps 
 rest
Notes
671b72410db014f8b0af9e23
Bodyweight
SS Golf Hold Pulls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Hold position for stability; maintain controlled pull with core engaged.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Shoulders
SS Golf Hold Pulls muscle groups
Play Button
Med Ball Launch Step Throw
 sets
 kg
 reps 
 rest
Notes
671b72419cd823dddd040aa2
Bodyweight
Med Ball Launch Step Throw
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Step with controlled power; avoid arm-dominant throw. Engage core to stabilise.

Where you should 'feel it':
Primary Muscles:
Shoulders, Abs
Deltoids, Rectus abdominis
Secondary Muscles
Lats, Obliques
Med Ball Launch Step Throw muscle groups
Play Button
Cable Pulley Rotation Jump - SS
 sets
 kg
 reps 
 rest
Notes
671b724232b4b304e0718fd4
Bodyweight
Cable Pulley Rotation Jump - SS
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Control jump rotation; engage core, avoid leaning too far back.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Shoulders, Quads
Cable Pulley Rotation Jump - SS muscle groups
Play Button
Med Ball Wall Press Step Back Throw
 sets
 kg
 reps 
 rest
Notes
671b7241fd816a86f8dbff55
Bodyweight
Med Ball Wall Press Step Back Throw
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Focus on steady press; avoid over-extension. Use core to stabilise rotation.

Where you should 'feel it':
Primary Muscles:
Shoulders, Abs
Deltoids, Rectus abdominis
Secondary Muscles
Lats, Obliques
Med Ball Wall Press Step Back Throw muscle groups
Play Button
Dual Hand Banded Speed Rotation
 sets
 kg
 reps 
 rest
Notes
671b7242c37108d6120dd432
Bodyweight
Dual Hand Banded Speed Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Maintain control through rotation; avoid excessive swinging. Engage core to protect lower back.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Shoulders
Dual Hand Banded Speed Rotation muscle groups
Play Button
Wrapped Banded Jump Lateral
 sets
 kg
 reps 
 rest
Notes
671b72441a94f2fda7a38665
Bodyweight
Wrapped Banded Jump Lateral
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Land softly, focus on lateral control; avoid knee collapse, maintain alignment.

Where you should 'feel it':
Primary Muscles:
Glutes, Quads
Gluteus Maximus, Quadriceps
Secondary Muscles
Hamstrings, Calves
Wrapped Banded Jump Lateral muscle groups
Play Button
Wrapped Banded Jump Reverse
 sets
 kg
 reps 
 rest
Notes
671b7242f4cf592021969d9b
Bodyweight
Wrapped Banded Jump Reverse
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Emphasise explosive movement; control descent to protect knees. Keep core tight for balance.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Calves
Wrapped Banded Jump Reverse muscle groups
Play Button
Low Step Back and Throw Med Ball
 sets
 kg
 reps 
 rest
Notes
671b7242d7a014a12353c367
Medicine Ball
Low Step Back and Throw Med Ball
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Focus on controlled throw; avoid over-reliance on arms, engage lats and core throughout movement.

Where you should 'feel it':
Primary Muscles:
Shoulders, Lats
Deltoids, Latissimus Dorsi
Secondary Muscles
Abs, Obliques
Low Step Back and Throw Med Ball muscle groups
Play Button
Step Back - Load Throw
 sets
 kg
 reps 
 rest
Notes
671b7243de4b55ce74da6b98
Bodyweight
Step Back - Load Throw
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Maintain strong shoulder engagement; avoid excessive spinal twist. Engage core for stability.

Where you should 'feel it':
Primary Muscles:
Shoulders, Lats
Deltoids, Latissimus Dorsi
Secondary Muscles
Abs, Obliques
Step Back - Load Throw muscle groups
671b7241fe47b7c9b1bb2e7f
671b7241fe47b7c9b1bb2e7f
Med Ball Lateral Rotation Jumps
Med Ball Lateral Rotation Jumps
3
3
1
3
m 
0
s
 rest
671b72415822bd177a646b00
671b72415822bd177a646b00
GP Hold Pulls
GP Hold Pulls
3
3
1
3
m 
0
s
 rest
671b72410db014f8b0af9e23
671b72410db014f8b0af9e23
SS Golf Hold Pulls
SS Golf Hold Pulls
3
3
1
3
m 
0
s
 rest
671b72419cd823dddd040aa2
671b72419cd823dddd040aa2
Med Ball Launch Step Throw
Med Ball Launch Step Throw
3
3
1
3
m 
0
s
 rest
671b724232b4b304e0718fd4
671b724232b4b304e0718fd4
Cable Pulley Rotation Jump - SS
Cable Pulley Rotation Jump - SS
3
3
1
3
m 
0
s
 rest
671b7241fd816a86f8dbff55
671b7241fd816a86f8dbff55
Med Ball Wall Press Step Back Throw
Med Ball Wall Press Step Back Throw
3
3
1
3
m 
0
s
 rest
671b7242c37108d6120dd432
671b7242c37108d6120dd432
Dual Hand Banded Speed Rotation
Dual Hand Banded Speed Rotation
3
3
1
3
m 
0
s
 rest
671b72441a94f2fda7a38665
671b72441a94f2fda7a38665
Wrapped Banded Jump Lateral
Wrapped Banded Jump Lateral
3
3
1
3
m 
0
s
 rest
671b7242f4cf592021969d9b
671b7242f4cf592021969d9b
Wrapped Banded Jump Reverse
Wrapped Banded Jump Reverse
3
3
1
3
m 
0
s
 rest
671b7242d7a014a12353c367
671b7242d7a014a12353c367
Low Step Back and Throw Med Ball
Low Step Back and Throw Med Ball
3
3
1
3
m 
0
s
 rest
671b7243de4b55ce74da6b98
671b7243de4b55ce74da6b98
Step Back - Load Throw
Step Back - Load Throw
3
3
1
3
m 
0
s
 rest
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