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
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Up to Down","exerciseNotes":"","sets":3,"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":""}],"guideID":"66a633dc8bb4818c49b6bbed","workoutExerciseItemID":"66a633dc8bb4818c49b6bbed","workoutExerciseFullName":"Wall Ball Woodchops - Up to Down"},{"exerciseName":"Med Ball Vertical Jump Throwdown","exerciseNotes":"","sets":3,"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":""}],"guideID":"66a633dcda21c45e2c4a2b38","workoutExerciseItemID":"66a633dcda21c45e2c4a2b38","workoutExerciseFullName":"Med Ball Vertical Jump Throwdown"},{"exerciseName":"Standing Reverse Med Ball Throw","exerciseNotes":"","sets":3,"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":""}],"guideID":"66a21dd597ee34efa9e552ba","workoutExerciseItemID":"66a21dd597ee34efa9e552ba","workoutExerciseFullName":"Standing Reverse Med Ball Throw"}]]

Power Integrations

Power Integrations
1 hour

Power Movements that use med balls to elicit speed and strength - remember to use fast paced movements!

66b6f5bb9bbc72109db28d68

Play Button
Standing Side Bends - Overhead Band
 sets
 kg
 reps 
 rest
Notes
66a633db71a7cb236aa7dc0b
Bands
Standing Side Bends - Overhead Band
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Bend sideways with overhead band resistance. Common Mistakes: Using too much resistance, poor control.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
None
Standing Side Bends - Overhead Band muscle groups
Play Button
Burpees
 sets
 kg
 reps 
 rest
Notes
66a633db7ce60cabc69d1680
Bodyweight
Burpees
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Jump and perform push-up in sequence. Common Mistakes: Poor coordination, not engaging core.

Where you should 'feel it':
Primary Muscles:
Quads,Glutes
Quadriceps,Gluteus Maximus
Secondary Muscles
Shoulders,Abs
Burpees muscle groups
Play Button
Walking Directional Lunges + Rotation
 sets
 kg
 reps 
 rest
Notes
66a21dd439af5ec42b9ca99b
Bodyweight
Walking Directional Lunges + Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Obliques
Walking Directional Lunges + Rotation muscle groups
Play Button
Med Ball Slam Down and Rotate Throw
 sets
 kg
 reps 
 rest
Notes
66a633db6ad8340821819fc0
Medicine Ball
Med Ball Slam Down and Rotate Throw
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Slam med ball down; rotate and throw. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Med Ball Slam Down and Rotate Throw muscle groups
Play Button
Golf Posture Double Step Throw
 sets
 kg
 reps 
 rest
Notes
66a633cfc8739929d0440a0d
Medicine Ball
Golf Posture Double Step Throw
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Step and throw with rotation. Common Mistakes: Poor coordination, losing balance.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Golf Posture Double Step Throw muscle groups
Play Button
Med Ball SS Throw
 sets
 kg
 reps 
 rest
Notes
66a633dc8bb4818c49b6bb54
Medicine Ball
Med Ball SS Throw
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Throw med ball from split stance. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders,Obliques
Deltoids,Obliques
Secondary Muscles
Hips
Med Ball SS Throw muscle groups
Play Button
Med Ball Swing Push Throw
 sets
 kg
 reps 
 rest
Notes
66a633db438c12d1775e0e45
Medicine Ball
Med Ball Swing Push Throw
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Swing med ball and push throw. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders,Obliques
Deltoids,Obliques
Secondary Muscles
Hips
Med Ball Swing Push Throw muscle groups
Play Button
Wall Ball Woodchops - Up to Down
 sets
 kg
 reps 
 rest
Notes
66a633dc8bb4818c49b6bbed
Medicine Ball
Wall Ball Woodchops - Up to Down
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Chop med ball from up to down against wall. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders,Obliques
Deltoids,Obliques
Secondary Muscles
Hips
Wall Ball Woodchops - Up to Down muscle groups
Play Button
Med Ball Vertical Jump Throwdown
 sets
 kg
 reps 
 rest
Notes
66a633dcda21c45e2c4a2b38
Medicine Ball
Med Ball Vertical Jump Throwdown
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Jump vertically and throw med ball down. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders,Quads
Deltoids,Quadriceps
Secondary Muscles
Glutes,Calves
Med Ball Vertical Jump Throwdown muscle groups
Play Button
Standing Reverse Med Ball Throw
 sets
 kg
 reps 
 rest
Notes
66a21dd597ee34efa9e552ba
Medicine Ball
Standing Reverse Med Ball Throw
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, throw with power. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Shoulders, Obliques
Deltoids, Obliques
Secondary Muscles
Abs
Standing Reverse Med Ball Throw muscle groups
66a633db71a7cb236aa7dc0b
66a633db71a7cb236aa7dc0b
Standing Side Bends - Overhead Band
Standing Side Bends - Overhead Band
3
3
1
3
m 
0
s
 rest
66a633db7ce60cabc69d1680
66a633db7ce60cabc69d1680
Burpees
Burpees
3
3
1
3
m 
0
s
 rest
66a21dd439af5ec42b9ca99b
66a21dd439af5ec42b9ca99b
Walking Directional Lunges + Rotation
Walking Directional Lunges + Rotation
3
3
1
3
m 
0
s
 rest
66a633db6ad8340821819fc0
66a633db6ad8340821819fc0
Med Ball Slam Down and Rotate Throw
Med Ball Slam Down and Rotate Throw
3
3
1
3
m 
0
s
 rest
66a633cfc8739929d0440a0d
66a633cfc8739929d0440a0d
Golf Posture Double Step Throw
Golf Posture Double Step Throw
3
3
1
3
m 
0
s
 rest
66a633dc8bb4818c49b6bb54
66a633dc8bb4818c49b6bb54
Med Ball SS Throw
Med Ball SS Throw
3
3
1
3
m 
0
s
 rest
66a633db438c12d1775e0e45
66a633db438c12d1775e0e45
Med Ball Swing Push Throw
Med Ball Swing Push Throw
3
3
1
3
m 
0
s
 rest
66a633dc8bb4818c49b6bbed
66a633dc8bb4818c49b6bbed
Wall Ball Woodchops - Up to Down
Wall Ball Woodchops - Up to Down
3
3
1
3
m 
0
s
 rest
66a633dcda21c45e2c4a2b38
66a633dcda21c45e2c4a2b38
Med Ball Vertical Jump Throwdown
Med Ball Vertical Jump Throwdown
3
3
1
3
m 
0
s
 rest
66a21dd597ee34efa9e552ba
66a21dd597ee34efa9e552ba
Standing Reverse Med Ball Throw
Standing Reverse Med Ball Throw
3
3
1
3
m 
0
s
 rest
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