S

So I know how it is when you get a new program and youre extremely
excited to start to only find that you dont have a certain piece of
equipment thats prescribed within the manual or theres a movement
listed that youve never done or even knew existed..

Instead of getting all bent out of shape and throwing in the towel and
quitting (like most people do), just know that theres a SOLUTION.

To help combat this, Ive created this quick go-to guide that supplies you
with a list of substitution movements you can use for different exercises
that you may not have access to OR dont feel comfortable doing yet.

Start Off By Reviewing This Quick Overview Video:

CLICK HERE
So, as I mentioned in the video, what Ive done for you is go through
every single phase and have listed out ALL of the movements below
with their substitution / swap in movements listed out next to them.

Just know that theres ALWAYS a way to get it done, but this holds true
only if you want it done bad enough ;)

Heres to becoming BADASS!

Travis
 The A-Z Movement INDEX Guide
Quick Abbreviation KEY:

DB = Dumbbell
KB = Kettlebell
SB = Sandbag
BB = Barbell
PCP = Power Clean To Press
GHD = Glute Ham Developer
RDL = Romanian Deadlift
OH = Overhead Squat

BB Back Squats DB, KB Goblet Squats, Front KB / DB Rack Squats, SB Back Squat
BB Deadlift Double KB or DB Deadlifts
BB Clean Single DB or KB Clean, Double DB or KB Clean
BB Clean and Jerk BB Clean and Push Press, DB or KB Clean and Jerk
BB Clean and Press DB PCP, KB PCP, SB PCP
BB Front Rack Step Ups DB, KB Front Loaded Step Ups, SB Zercher Hold Step Ups
BB Front Rack Walking Lunge DB or KB Rack Walking Lunge - SB Lunge
BB Front Squats - DB, KB Goblet Squats, Front KB / DB Rack Squats, SB Zercher Squat
BB Good Mornings, Glute Ham Raises, DB or KB RDL
BB Hang Clean Single Arm OR Double DB or KB Hang Cleans
BB Hang Snatch Single DB or KB Hang Snatch, Double KB or DB Hang Snatch
BB Manchilds Double DB or KB Manchild, SB Manchild
BB Military Press DB, KB, or SB Military Press
BB OH Squat - Bodyweight OH Squat, Band or PVC Pipe OH Squat
BB OH Walking Lunge Plate OH Walking Lunge, Double KB or DB OH Walking Lunge
BB Power Cleans DB or KB Power Cleans, SB Power Cleans
BB Power Snatch DB or KB Single Arm Power Snatch or Double KB or DB Power Snatch
BB Push Press DB or KB Push Press
BB Push Jerk DB Push Jerk, KB Push Jerk
BB Snatch - DB or KB Single Arm Power Snatch, Double DB Snatch, Double KB Snatch,
BB RDL KB or DB RDL
Bodyweight Ring Dips Dips on Bench or Chair, Kipping Ring Dip
Box Jumps Vert Jumps Broad Jumps
Box Jumps Overs Burpee Broad Jump, Burpee Over The BB
Broad Jumps Vert Jumps
Burpee Over The BB Burpee Lateral Hop, Burpee Over The Box Jump
Chest To Bar Pull Up, Band Assisted PUs, Kipping PUs
DB Bent Rows Recline Rows , KB Bent Rows, Barbell Bent Row, SB Bent Row
DB or KB Rack Walking Lunge - KB Goblet Lunge , SB Zercher Squat
DB Front Squats Front KB / DB Rack Squats, SB Zercher Squat
DB Hang Power Cleans KB Hang Clean
DB Hang Squat Clean Press KB HSC Press
DB Hang Squat Clean KB HSC, SB HSC
DB Power Squat Clean KB Power Squat Clean, SB Power Squat Clean
DB Push Ups Suspended Push Ups, KB Push Ups
DB Renegade Rows DB Bent Rows, KB Renegade Rows
DB Thrusters Barbell Thrusters, SB Thruster, KB Thruster
Double Unders No real sub other than PRACTICE or double up on single under reps
Feet Elevated Recline Row Bent DB KB, BB Rows
Feet Elevated Susp. Push Ups Feet Elevated Push Ups w/ Hands on DBs or KBs
GHD Sit Ups V-Seats, Hanging Leg Raises
Hanging Hollows Hollow Rocks on ground
HSPU Feet On Floor or Feet Elevated Pike Press
HS Walk Wall Walk
Jerk Push Press, Push Jerk
KB Swing DB Swings
KB Russian Swing DB Russian Swing, Double KB Russian Swing
KB Sumo DL High Pull BB Sumo DL High Pull, Double KB SDLHP
Pistol Squats Box Step Ups / Step Downs, Assisted Pistol Squats
Ring Muscle Up Pull Ups and Kipping Dips, Chest to Bar PU + Dips, Strict Muscle Up
Sandbag or Stone Shouldering DB Shouldering
Single Arm DB Military KB 1 Arm Military Press
Single Arm DB Power Clean To Press KB Power Clean To Press
Single Leg DB RDL - KB Single Leg RDL
Sit Outs Squat Jumps, Burpee
Snatch Balance PVC pipe Snatch Balance
Snatch Push Press PVC Pipe Snatch Push Press, DB Push Press
Step Box Jump, Broad Jumps, Power Skips,
Step Broad Jump, Broad Jumps, Power Skips
Toes To Bar V-Seats, Knees To Bows
Wall Ball Light DB Thurster, Empty Barbell Thruster
 RULES On Regressing Movements
==> If you are NOT comfortable with a certain movement always
regress back until you're able to do it comfortably OUTSIDE of an actual
training session

==> Main Ways to REGRESS:

1) SLOW DOWN on the movement - do one rep at a time in a

controlled fashion this especially holds true for Oly Lifts
2) LOWER the load - going lighter on a movement doesn't mean
you're weak, it just means you're SMART - get it right, show
control then progress up from there - know you're limits
3) REGRESS to an easier movement variation

***Example Barbell Snatch Regress to a DB or KB Snatch until

you get comfortable with a Barbell Snatch

==> Keys on PROGRESSING:

1) Technique, Technique, Technique!

2) Form, Form, Form always strive to improve your mobility
3) CONSISTENCY
 Cardio Movement Swap Ins and Outs
For All Air Dyne, Rowing, Running, and Burpees Movement:

---> AD 10 Cals = 100m Run = 150m Row = 20 secs Burpees ALL OUT
---> AD 25 Cals = 200m Run = 300m Row = 40 Secs Burpee ALL OUT
---> AD 35 Cals = 400m Run = 600m Row = 90 secs Burpee ALL OUT
---> AD 50 Cals = 800m Run = 1200m Row = 3 Min Burpee ALL OUT

***Use this as your guide if you need to swap in a different conditioning

/ cardio movement
***This is taking in consideration that with the shorter the duration /
overall time of the movement, youre going at 100% effort for the whole
duration of the movement. Your pace will slow down a bit as the
distance / overall work time increases (burpees will always be done at
an ALL OUT pace)

LAST RESORT Option Use Treadmill Sprints if need be

If you only have Limited Space and NONE of these options are open do
shorter agility sprints that equal the amount of total distance the
sessions calls for. Not ideal but at least youll get it in.

Example Basketball Court = 30m roughly so to run a 400m would be

13 total lengths. Would work equally as well as simply running a
normal 400 with added stop and go difficulty.