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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No Contact Time"},{"exerciseName":"SL Alternate Box Jumps","exerciseNotes":"","sets":5,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"672eac18e62789379366e894","workoutExerciseItemID":"672eac18e62789379366e894","workoutExerciseFullName":"SL Alternate Box Jumps"},{"exerciseName":"SL Rotation Box Jumps - No Contact Time","exerciseNotes":"","sets":5,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"672eac18313134ced93ede1e","workoutExerciseItemID":"672eac18313134ced93ede1e","workoutExerciseFullName":"SL Rotation Box Jumps - No Contact Time"}]},{"Super Set":[{"exerciseName":"DB Snatch to Drop Lunge","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"672eac1819546e93531c6ffc","workoutExerciseItemID":"672eac1819546e93531c6ffc","workoutExerciseFullName":"DB Snatch to Drop Lunge"},{"exerciseName":"DB Snatch to Drop with Rotation","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"672eac1825b6a9a382f273c0","workoutExerciseItemID":"672eac1825b6a9a382f273c0","workoutExerciseFullName":"DB Snatch to Drop with Rotation"}]},{"Super Set":[{"exerciseName":"Med Ball Slam to Jump","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"672eac19880a761ec134d2fc","workoutExerciseItemID":"672eac19880a761ec134d2fc","workoutExerciseFullName":"Med Ball Slam to Jump"},{"exerciseName":"Med Ball Slam to Rotation 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":"672eac19f3f48b2c3b77a8a7","workoutExerciseItemID":"672eac19f3f48b2c3b77a8a7","workoutExerciseFullName":"Med Ball Slam to Rotation Throw"},{"exerciseName":"Power Pushup to Rotation","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":"672eac19cb9340530515b18f","workoutExerciseItemID":"672eac19cb9340530515b18f","workoutExerciseFullName":"Power Pushup to Rotation"}]}]

Power Integrations III

Power Integrations III
70 mins

Power Integration To Maximise Power Production

6732dfe88f00a1d7599fffc6

Play Button
Box Jumps - No Contact Time
 sets
 kg
 reps 
 rest
Notes
672eac18eb3b69943524148c
Bodyweight
Box Jumps - No Contact Time
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Power from legs, control landing; avoid knee cave on impact.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Calves
Box Jumps - No Contact Time muscle groups
Play Button
Rotation Box Jump - No Contact Time
 sets
 kg
 reps 
 rest
Notes
672eac1819546e93531c6f9b
Bodyweight
Rotation Box Jump - No Contact Time
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Engage core for rotation, keep knees aligned with toes.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Calves, Abs
Rotation Box Jump - No Contact Time muscle groups
Play Button
SL Alternate Box Jumps
 sets
 kg
 reps 
 rest
Notes
672eac18e62789379366e894
Bodyweight
SL Alternate Box Jumps
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Land softly, control on each jump; avoid stiff landings.

Where you should 'feel it':
Primary Muscles:
Quads, Calves
Quadriceps, Gastrocnemius
Secondary Muscles
Glutes
SL Alternate Box Jumps muscle groups
Play Button
SL Rotation Box Jumps - No Contact Time
 sets
 kg
 reps 
 rest
Notes
672eac18313134ced93ede1e
Bodyweight
SL Rotation Box Jumps - No Contact Time
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Use controlled landing; avoid twisting knees during rotation.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Calves, Abs
SL Rotation Box Jumps - No Contact Time muscle groups
Play Button
DB Snatch to Drop Lunge
 sets
 kg
 reps 
 rest
Notes
672eac1819546e93531c6ffc
Dumbbell
DB Snatch to Drop Lunge
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Maintain strong core; watch knee alignment in lunge position.

Where you should 'feel it':
Primary Muscles:
Quads, Shoulders
Quadriceps, Deltoids
Secondary Muscles
Glutes, Abs
DB Snatch to Drop Lunge muscle groups
Play Button
DB Snatch to Drop with Rotation
 sets
 kg
 reps 
 rest
Notes
672eac1825b6a9a382f273c0
Dumbbell
DB Snatch to Drop with Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Power through hips, rotate in drop; avoid arching lower back.

Where you should 'feel it':
Primary Muscles:
Shoulders, Quads
Deltoids, Quadriceps
Secondary Muscles
Abs, Lower Back
DB Snatch to Drop with Rotation muscle groups
Play Button
Med Ball Slam to Jump
 sets
 kg
 reps 
 rest
Notes
672eac19880a761ec134d2fc
Medicine Ball
Med Ball Slam to Jump
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Engage core, drive through legs; avoid knee cave in landing.

Where you should 'feel it':
Primary Muscles:
Abs, Quads
Rectus abdominis, Quadriceps
Secondary Muscles
Shoulders, Calves
Med Ball Slam to Jump muscle groups
Play Button
Med Ball Slam to Rotation Throw
 sets
 kg
 reps 
 rest
Notes
672eac19f3f48b2c3b77a8a7
Medicine Ball
Med Ball Slam to Rotation Throw
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Drive power from core and shoulders; maintain control on rotation.

Where you should 'feel it':
Primary Muscles:
Abs, Shoulders
Rectus abdominis, Deltoids
Secondary Muscles
Lats, Obliques
Med Ball Slam to Rotation Throw muscle groups
Play Button
Power Pushup to Rotation
 sets
 kg
 reps 
 rest
Notes
672eac19cb9340530515b18f
Bodyweight
Power Pushup to Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Explode upwards, rotate through core; avoid over-rotating.

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Power Pushup to Rotation muscle groups
672eac18eb3b69943524148c
672eac18eb3b69943524148c
Box Jumps - No Contact Time
Box Jumps - No Contact Time
3
3
1
3
m 
0
s
 rest
672eac1819546e93531c6f9b
672eac1819546e93531c6f9b
Rotation Box Jump - No Contact Time
Rotation Box Jump - No Contact Time
3
3
1
3
m 
0
s
 rest
672eac18e62789379366e894
672eac18e62789379366e894
SL Alternate Box Jumps
SL Alternate Box Jumps
3
3
1
3
m 
0
s
 rest
672eac18313134ced93ede1e
672eac18313134ced93ede1e
SL Rotation Box Jumps - No Contact Time
SL Rotation Box Jumps - No Contact Time
3
3
1
3
m 
0
s
 rest
672eac1819546e93531c6ffc
672eac1819546e93531c6ffc
DB Snatch to Drop Lunge
DB Snatch to Drop Lunge
3
3
1
3
m 
0
s
 rest
672eac1825b6a9a382f273c0
672eac1825b6a9a382f273c0
DB Snatch to Drop with Rotation
DB Snatch to Drop with Rotation
3
3
1
3
m 
0
s
 rest
672eac19880a761ec134d2fc
672eac19880a761ec134d2fc
Med Ball Slam to Jump
Med Ball Slam to Jump
3
3
1
3
m 
0
s
 rest
672eac19f3f48b2c3b77a8a7
672eac19f3f48b2c3b77a8a7
Med Ball Slam to Rotation Throw
Med Ball Slam to Rotation Throw
3
3
1
3
m 
0
s
 rest
672eac19cb9340530515b18f
672eac19cb9340530515b18f
Power Pushup to Rotation
Power Pushup to Rotation
3
3
1
3
m 
0
s
 rest
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