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Common Modifications

What to do if I don’t have certain equipment:

Barbell Back Squats + Front Squats

  • Goblet Squats

Barbell Deadlifts

  • Kettlebell or Dumbbell deadlifts 

Barbell Power Cleans

  • Kettlebell or Dumbbell Power Cleans 

Barbell Hip Thrusts

  • Glute Bridge w/ Dumbbell or Kettlebell

Sled Push/Pull

  • Isometric Wall Push​​

Pull Ups

  • Dumbbell High Pull

  • Dumbbell Bent Over Row

  • Ring Row

  • Band Lat Pull Down



  • All landmine movements can be done with a Dumbbell or Kettlebell

**You can request a specific movement demonstration please message us in the app or email us at

Aerobic Modifications

The following are all equivalent for the purposes of substituting one aerobic movement for another within our program:


  • 20 calories on a Cardio Machine

  • 200m Run

  • 100 Jump Rope

  • 60 Jumping Jacks

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