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":"Squat Hip Rolls","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66a633d7c9fbe25684dfa3e4","workoutExerciseItemID":"66a633d7c9fbe25684dfa3e4","workoutExerciseFullName":"Squat Hip Rolls"}],[{"exerciseName":"Squat Knee Downs","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66a633d7bb21735987fd3244","workoutExerciseItemID":"66a633d7bb21735987fd3244","workoutExerciseFullName":"Squat Knee Downs"}],[{"exerciseName":"SL Pistol Squat - Focus on Control","exerciseNotes":"","sets":3,"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":""}],"guideID":"66a21dcf81e4d302efbd8628","workoutExerciseItemID":"66a21dcf81e4d302efbd8628","workoutExerciseFullName":"SL Pistol Squat - Focus on Control"},{"exerciseName":"Skater Jumps","exerciseNotes":"","sets":3,"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":""}],"guideID":"66a21dd2defd7cffc099428b","workoutExerciseItemID":"66a21dd2defd7cffc099428b","workoutExerciseFullName":"Skater Jumps"},{"exerciseName":"SL Lateral Rebounds","exerciseNotes":"","sets":3,"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":""}],"guideID":"66a21dd3b37f89b289b9dc4b","workoutExerciseItemID":"66a21dd3b37f89b289b9dc4b","workoutExerciseFullName":"SL Lateral Rebounds"},{"exerciseName":"SL Bulgarian Squats","exerciseNotes":"","sets":3,"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":""}],"guideID":"66a21dd4c40e613a6333ca81","workoutExerciseItemID":"66a21dd4c40e613a6333ca81","workoutExerciseFullName":"SL Bulgarian Squats"},{"exerciseName":"Split Stance Rotations Braced","exerciseNotes":"","sets":3,"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":""}],"guideID":"66a633d0de55ad37d6add443","workoutExerciseItemID":"66a633d0de55ad37d6add443","workoutExerciseFullName":"Split Stance Rotations Braced"},{"exerciseName":"SL Swiss Ball Rotation","exerciseNotes":"","sets":3,"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":""}],"guideID":"66a21dd4767fc8d63710730c","workoutExerciseItemID":"66a21dd4767fc8d63710730c","workoutExerciseFullName":"SL Swiss Ball Rotation"},{"exerciseName":"SL Glute Bridge Drag","exerciseNotes":"","sets":3,"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":""}],"guideID":"66a21dd4207c90533fb94f36","workoutExerciseItemID":"66a21dd4207c90533fb94f36","workoutExerciseFullName":"SL Glute Bridge Drag"}]]

Balance/Single Leg Integration II

Balance/Single Leg Integration II
45 mins

Combination of balance and single leg work!

66b7965247ce84751e4400c4

Play Button
Squat Hip Rolls
 sets
 kg
 reps 
 rest
Notes
66a633d7c9fbe25684dfa3e4
Bodyweight
Squat Hip Rolls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Squat and roll hips; maintain posture. Common Mistakes: Poor coordination, losing balance.

Where you should 'feel it':
Primary Muscles:
Quads,Glutes
Quadriceps,Gluteus Maximus
Secondary Muscles
Hips
Squat Hip Rolls muscle groups
Play Button
Squat Knee Downs
 sets
 kg
 reps 
 rest
Notes
66a633d7bb21735987fd3244
Bodyweight
Squat Knee Downs
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Squat and touch knees down. Common Mistakes: Poor balance, not squatting deeply.

Where you should 'feel it':
Primary Muscles:
Quads,Glutes
Quadriceps,Gluteus Maximus
Secondary Muscles
Hips
Squat Knee Downs muscle groups
Play Button
SL Pistol Squat - Focus on Control
 sets
 kg
 reps 
 rest
Notes
66a21dcf81e4d302efbd8628
Bodyweight
SL Pistol Squat - Focus on Control
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep chest up, move slowly with control. Common Mistakes: Leaning forward, losing balance.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings
SL Pistol Squat - Focus on Control muscle groups
Play Button
Skater Jumps
 sets
 kg
 reps 
 rest
Notes
66a21dd2defd7cffc099428b
Bodyweight
Skater Jumps
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, jump with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings
Skater Jumps muscle groups
Play Button
SL Lateral Rebounds
 sets
 kg
 reps 
 rest
Notes
66a21dd3b37f89b289b9dc4b
Bodyweight
SL Lateral Rebounds
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, rebound with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings
SL Lateral Rebounds muscle groups
Play Button
SL Bulgarian Squats
 sets
 kg
 reps 
 rest
Notes
66a21dd4c40e613a6333ca81
Bodyweight
SL Bulgarian Squats
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, squat with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings
SL Bulgarian Squats 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
SL Swiss Ball Rotation
 sets
 kg
 reps 
 rest
Notes
66a21dd4767fc8d63710730c
Swiss Ball
SL Swiss Ball Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, rotate with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
SL Swiss Ball Rotation muscle groups
Play Button
SL Glute Bridge Drag
 sets
 kg
 reps 
 rest
Notes
66a21dd4207c90533fb94f36
Bodyweight
SL Glute Bridge Drag
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage glutes, drag with control. Common Mistakes: Using momentum, not engaging glutes.

Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Hamstrings
SL Glute Bridge Drag muscle groups
66a633d7c9fbe25684dfa3e4
66a633d7c9fbe25684dfa3e4
Squat Hip Rolls
Squat Hip Rolls
3
3
1
3
m 
0
s
 rest
66a633d7bb21735987fd3244
66a633d7bb21735987fd3244
Squat Knee Downs
Squat Knee Downs
3
3
1
3
m 
0
s
 rest
66a21dcf81e4d302efbd8628
66a21dcf81e4d302efbd8628
SL Pistol Squat - Focus on Control
SL Pistol Squat - Focus on Control
3
3
1
3
m 
0
s
 rest
66a21dd2defd7cffc099428b
66a21dd2defd7cffc099428b
Skater Jumps
Skater Jumps
3
3
1
3
m 
0
s
 rest
66a21dd3b37f89b289b9dc4b
66a21dd3b37f89b289b9dc4b
SL Lateral Rebounds
SL Lateral Rebounds
3
3
1
3
m 
0
s
 rest
66a21dd4c40e613a6333ca81
66a21dd4c40e613a6333ca81
SL Bulgarian Squats
SL Bulgarian Squats
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
66a21dd4767fc8d63710730c
66a21dd4767fc8d63710730c
SL Swiss Ball Rotation
SL Swiss Ball Rotation
3
3
1
3
m 
0
s
 rest
66a21dd4207c90533fb94f36
66a21dd4207c90533fb94f36
SL Glute Bridge Drag
SL Glute Bridge Drag
3
3
1
3
m 
0
s
 rest
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