Yeah!! We want to make sure that we’re not limited by “being out of breath” during our normal hypertrophy cycles (and for you guys in some of longer pole combos)- so we do these weeks of systemic training (think out of breath training lols) so we are conditioned properly to do all the other things we want to do

Great swap!! These look awesome!

Nice nice. I like no shoes for this one so I can point foot of non working leg behind me 

Karin

Behind the neck BB press- any overhead pressing movement 

Machine hamstring curl- Swiss ball hamstring curl or any RDL/ hinge movement

Glute med cable OR Extra ROM side lying leg lifts- you can just do side lying leg lifts or any middle splits work which is great for glute med

Single arm cable ant delt press- any overhead pressing movement

Behind the back cable lateral raise- any DB lateral raise variation

Chest supported rear delt row- you can do bent over rear delt fly or bent over rear delt row

Wide grip pull down- any pull up variation (or incline row)

Machine leg extensions- natural leg extensions (aka reverse nordics)

You can search my YouTube channel shorts of exercise demos ✨

https://youtube.com/@tiananicholetallant?si=nfIAqT4S7s3zMO23

Welcome glad you’re here! There is quite a lot of DB work in the program so that’s good news. Could you provide me a list of exercises you’re unable to perform and I can help you with some swaps? 

They actually look great!!! Pushing the arm away from the body really gets that side delt. What did you experience?

It’s not bad necessarily- you’re just targeting the part of the glute that does external rotation. I would focus on driving foot directly away from where cable originates… if you get some external rotation with that- all good 👍🏼

Stephanie Tallant can you add this to spreadsheet 

https://youtube.com/shorts/4CoU9a1vBjk?si=15JsG5TEHaaSLQ9T

Kas glute bridge is top 1/3 of the range of motion… So you’re saying in the active range of your glutes… So I would make the range of motion a bit smaller