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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Activation - Pre Round

Activation - Pre Round
30 mins

Hip internal rotation. Fast twitch fibres

66d3f8dec984117a21b0f826

Play Button
90/90 Support Internal To External Hip Rotation
 sets
 kg
 reps 
 rest
Notes
65dae60e03439c66bfb4e2b8
Mobility
90/90 Support Internal To External Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a 90/90 position and lean backward to take your bodyweight
  2. Keep your lateral leg still and in contact with the floor
  3. Raise your medial knee as high as possible whilst keeping the heel in contact with the floor
  4. Ensure you're pushing your maximal range of motion at all times
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
90/90 Support Internal To External Hip Rotation muscle groups
Play Button
Oblique Stretch To Internal Hip Rotation
 sets
 kg
 reps 
 rest
Notes
65e16079473900b3e08a5724
Mobility
Oblique Stretch To Internal Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a 90/90 position
  2. Keeping your legs in the set position, extend and stretch your side as you reach outward
  3. Bring yourself back up and rotate into your rear hip
  4. Push your range of motion each rep
  5. Understand that it is okay if your start cramping in the hip-flexor of the rear leg as you rotate
Where you should 'feel it':
Primary Muscles:
Obliques,Quads
Obliques,Quadriceps
Secondary Muscles
Oblique Stretch To Internal Hip Rotation muscle groups
Play Button
Quadruped Hip Circles
 sets
 kg
 reps 
 rest
Notes
65cc0a04f9e97ca0d481c7df
Bodyweight
Quadruped Hip Circles
Notes:
Key Points:
  • Set yourself on all 4's, knees below hips, hands below shoulders
  • Circumduct backwards at your maximal range of motion, push your comfort zone
  • Circumduct forwards at your maximal range of motion
Common Mistakes:
  • Collapsed posture
  • Minimal range of motion in the backward direction
  • Minimal range of motion in the forward direction

Exercise Notes:

Key Points:

  • Set yourself on all 4's, knees below hips, hands below shoulders
  • Circumduct backwards at your maximal range of motion, push your comfort zone
  • Circumduct forwards at your maximal range of motion

Common Mistakes:

  • Collapsed posture
  • Minimal range of motion in the backward direction
  • Minimal range of motion in the forward direction
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Glutes
Quadruped Hip Circles muscle groups
Play Button
Single Leg Sprinter
 sets
 kg
 reps 
 rest
Notes
66164469e3da46758b16215e
Bodyweight
Single Leg Sprinter
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in starting position - opposite arm and leg up and ready to go
  2. In a controlled manner, extend the same leg backward (until you feel a stretch in the hamstring)
  3. Maintain only slight knee flexion in that focused leg, ensure that you don't round from the spine
Where you should 'feel it':
Primary Muscles:
Hamstrings,Glutes
Hamstrings,Gluteus Maximus
Secondary Muscles
Calves
Single Leg Sprinter muscle groups
Play Button
Internal Hip Rotation To Lunge Explode (MB)
 sets
 kg
 reps 
 rest
Notes
66ca89249302e358525675d8
Medicine Ball
Internal Hip Rotation To Lunge Explode (MB)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Hold a medicine ball tightly so it's in contact with your chest
  2. Start with your feet parallel, facing forward, but with enough space to perform a lunge
  3. Control the downphase of a lunge whilst simulatneously turning your torso in order to internally rotate into your hip
  4. Once set at the bottom, extend upward and rotate in the other direction
  5. Once you get the movement down pat, start to perfrom it more explosively
Where you should 'feel it':
Primary Muscles:
Glutes,Quads
Gluteus Maximus,Quadriceps
Secondary Muscles
Internal Hip Rotation To Lunge Explode (MB) muscle groups
Play Button
Loaded Kettlebell Squat (SA)
 sets
 kg
 reps 
 rest
Notes
665565e2f424e0ecd29eed45
Kettlebell
Loaded Kettlebell Squat (SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Hold a kettlebell in one arm and retract your shoulder blades to set perfect posture
  2. Maintain that posture and squat down to load the same side as the arm holding the kettlebell
  3. As you squat down, freely internally rotate into that hip to promote golf mechanics
  4. Extend again to perfect posture and repeat
Where you should 'feel it':
Primary Muscles:
Glutes,Quads
Gluteus Maximus,Quadriceps
Secondary Muscles
Loaded Kettlebell Squat (SA) muscle groups
Play Button
Lateral Lunge To T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
66177509f92f1a7fa701b30a
Bodyweight
Lateral Lunge To T-Spine Opener
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. From a single leg standing position, control the deceleration into a lateral lunge position
  2. When you get in the lateral lunge position, make sure that your knees and toes are facing directly forward
  3. From this set position, rotate maximally with the same side as your flexed knee
  4. Accelerate up from this set position to a stable single leg hold
Where you should 'feel it':
Primary Muscles:
Glutes,Quads
Gluteus Maximus,Quadriceps
Secondary Muscles
Lats
Lateral Lunge To T-Spine Opener muscle groups
Play Button
Single Leg Wall Hold W/ Dowel Rotation
 sets
 kg
 reps 
 rest
Notes
65e16295575f3a221ecb354e
Mobility
Single Leg Wall Hold W/ Dowel Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Bend your front knee slightly and set your rear leg at 90 degrees
  2. Apply pressure into the wall behind with the rear leg
  3. Disassociate upper and lower body by keeping your lower body in this set position
  4. With a dowel on your shoulders, rotate your thoracic spine as much as possible in order to turn into the front leg
  5. Maximise thoracic and hip rotation each rep!
Where you should 'feel it':
Primary Muscles:
Glutes,Quads
Gluteus Maximus,Quadriceps
Secondary Muscles
Lats
Single Leg Wall Hold W/ Dowel Rotation muscle groups
65dae60e03439c66bfb4e2b8
65dae60e03439c66bfb4e2b8
90/90 Support Internal To External Hip Rotation
90/90 Support Internal To External Hip Rotation
3
3
1
3
m 
0
s
 rest
65e16079473900b3e08a5724
65e16079473900b3e08a5724
Oblique Stretch To Internal Hip Rotation
Oblique Stretch To Internal Hip Rotation
3
3
1
3
m 
0
s
 rest
65cc0a04f9e97ca0d481c7df
65cc0a04f9e97ca0d481c7df
Quadruped Hip Circles
Quadruped Hip Circles
3
3
1
3
m 
0
s
 rest
66164469e3da46758b16215e
66164469e3da46758b16215e
Single Leg Sprinter
Single Leg Sprinter
3
3
1
3
m 
0
s
 rest
66ca89249302e358525675d8
66ca89249302e358525675d8
Internal Hip Rotation To Lunge Explode (MB)
Internal Hip Rotation To Lunge Explode (MB)
3
3
1
3
m 
0
s
 rest
665565e2f424e0ecd29eed45
665565e2f424e0ecd29eed45
Loaded Kettlebell Squat (SA)
Loaded Kettlebell Squat (SA)
3
3
1
3
m 
0
s
 rest
66177509f92f1a7fa701b30a
66177509f92f1a7fa701b30a
Lateral Lunge To T-Spine Opener
Lateral Lunge To T-Spine Opener
3
3
1
3
m 
0
s
 rest
65e16295575f3a221ecb354e
65e16295575f3a221ecb354e
Single Leg Wall Hold W/ Dowel Rotation
Single Leg Wall Hold W/ Dowel Rotation
3
3
1
3
m 
0
s
 rest
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