Repeat sequence for two more weeks. At the end of the program, switch movement planes with strength-training methods as described for the original ABBH.
That was right out of the article. You just need to move the exercise you do on day 1 to day 3 and the exercises you do on day 3 to day 1. Keep the reps and sets for day 1 on day 1 and the same for day 3.
So, if you do 6 sets of 5 reps on day 1, when you change the exercises, you will still do 6 sets of 5 reps.
Another way to do it is to change the sets and reps for those days. That is, day 1 would become 4 sets of 12 and day 3 6 sets of 5 reps but the exercises would stay the same.
So I can either just straight up switch doing ALL my day 1 exercises and reps with ALL my day 3 exercises and reps? In essance I’m just changing the days I perform the movments not any rep/set?
I can stay with the same movements on day 1 as usual but swap rep/sets with day 3 and vice versa?
I really don’t see much of a reason to do the first choice, I wouldn’t think just mixing up the days would do much.