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 1 - Pre-Round

Activation 1 - Pre-Round
30 mins

Extensive activation warm-up. Moving quick. Lifting light!

66c95726119a4f719898970d

Play Button
Hip Drops To Extend
 sets
 kg
 reps 
 rest
Notes
66a71baaea6a4cc4df378954
Mobility
Hip Drops To Extend
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. With both arms off the ground, set your knees in a flexed position (around 90 degrees)
  2. Shift your weight as you drop into one side
  3. After shifting your weight, extend up through your glute
  4. Challenge yourself to gain all movement through the hip extension
Where you should 'feel it':
Primary Muscles:
Glutes,Hips
Gluteus Maximus,Hips
Secondary Muscles
Hip Drops To Extend muscle groups
Play Button
Quadruped To Downward Dog
 sets
 kg
 reps 
 rest
Notes
669e24c2c07d820c5c030c53
Mobility
Quadruped To Downward Dog
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up on all 4's (quadruped), with knees hovering off the ground
  2. Shift your weight back and extend through your knees into a downward dog position
  3. The goal is to straighten your knees and get your heels in contact with the floor. However, do not stress if you have knee bend and your heels are raised
  4. Continue in a slow and controlled manner for the prescribed rep count
Where you should 'feel it':
Primary Muscles:
Hamstrings,Calves
Hamstrings,Gastrocnemius
Secondary Muscles
Quadruped To Downward Dog muscle groups
Play Button
Hip Flexion To Internal Hip Rotation
 sets
 kg
 reps 
 rest
Notes
66557107815db5a361f53fa1
Mobility
Hip Flexion To Internal Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up in a half kneeling position with a piece of equipment set at 45 degrees from your front as a guide
  2. Set your pelvis in posterior pelvic tilt (avoid any arching of your lower back at all times)
  3. Keep your back knee in the same position at all times
  4. Use the front leg to drive forward and stretch your hip flexors
  5. From there, drive outward to stretch your hip internal rotators
  6. Continue to alternate each rep between hip flexion and internal rotation
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Hip Flexion To Internal Hip Rotation muscle groups
Play Button
Knee Drive & Torso Rotation
 sets
 kg
 reps 
 rest
Notes
66553e317bbee9a00d540503
Medicine Ball
Knee Drive & Torso Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up a step-up to perform this movement on
  2. Hold a light weight medicine ball to stay connected with your chest
  3. Perform a knee drive across the front of your body
  4. As you knee drive, simultaneously rotate the medicine ball across your body in the opposite direction
  5. As you become more comfortable with this movement, speed it up!
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Knee Drive & Torso Rotation muscle groups
Play Button
Squat To Pull (Internal Hip Rotation)
 sets
 kg
 reps 
 rest
Notes
66deb5ccb15bb1057269a628
Cable
Squat To Pull (Internal Hip Rotation)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up the cable machine to its lowest attachment point
  2. Perform the downphase of the squat with your arm extended. The weight from the cable will act as a counterbalance to help you get into a textbook squat position
  3. Simultaneously extend up through your lower body and pull the cable towards your side
  4. As you pull the cable toward you, rotate your hips and pelvis maximally
Where you should 'feel it':
Primary Muscles:
Glutes,Quads
Gluteus Maximus,Quadriceps
Secondary Muscles
Lats,Biceps
Squat To Pull (Internal Hip Rotation) 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
Golfers Rotational Press (Landmine SA)
 sets
 kg
 reps 
 rest
Notes
66a4af2bd062f09645523e99
Barbell
Golfers Rotational Press (Landmine SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a split stance, with the barbell (landmine) resting on top of your shoulder. Make sure you are at 90 degrees to the landmine
  2. Engaging your core to maintain stability, extend your arm up and out to execute the shoulder pressing motion with torso rotation
  3. Control downward back to the top of the shoulder
  4. Repeat for given repetitions
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Abs,Triceps
Golfers Rotational Press (Landmine SA) muscle groups
66a71baaea6a4cc4df378954
66a71baaea6a4cc4df378954
Hip Drops To Extend
Hip Drops To Extend
3
3
1
3
m 
0
s
 rest
669e24c2c07d820c5c030c53
669e24c2c07d820c5c030c53
Quadruped To Downward Dog
Quadruped To Downward Dog
3
3
1
3
m 
0
s
 rest
66557107815db5a361f53fa1
66557107815db5a361f53fa1
Hip Flexion To Internal Hip Rotation
Hip Flexion To Internal Hip Rotation
3
3
1
3
m 
0
s
 rest
66553e317bbee9a00d540503
66553e317bbee9a00d540503
Knee Drive & Torso Rotation
Knee Drive & Torso Rotation
3
3
1
3
m 
0
s
 rest
66deb5ccb15bb1057269a628
66deb5ccb15bb1057269a628
Squat To Pull (Internal Hip Rotation)
Squat To Pull (Internal Hip Rotation)
3
3
1
3
m 
0
s
 rest
66164469e3da46758b16215e
66164469e3da46758b16215e
Single Leg Sprinter
Single Leg Sprinter
3
3
1
3
m 
0
s
 rest
66a4af2bd062f09645523e99
66a4af2bd062f09645523e99
Golfers Rotational Press (Landmine SA)
Golfers Rotational Press (Landmine SA)
3
3
1
3
m 
0
s
 rest
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