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 2 - Pre Round

Activation 2 - Pre Round
30 mins

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

66f8f8f86680ec0b3fbcf9b6

Warm Up
Play Button
Wide Stance Hip Hinges
1
  set
 kg
8
 Reps
0:10
 rest
668dc956cb0a8af7e892bfd6
Mobility
Wide Stance Hip Hinges
0 seconds of 17 secondsVolume 90%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:17
00:17
 
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your feet into a wide, yet comfortable position
  2. With your hands behind your ears, find a neutral position for your spine
  3. Hold this neutral spine and flex at your hips maximally
  4. Ensure that your spine doesn't collapse in order to gain movement
  5. You should feel this in your hamstrings, adductors and groin
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Wide Stance Hip Hinges muscle groups
Play Button
Bent Over T-Spine Rotations
1
  set
 kg
10e
 Reps
0:10
 rest
66556f5881aead335fbdbf58
Bodyweight
Bent Over T-Spine Rotations
0 seconds of 9 secondsVolume 90%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:09
00:09
 
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set this exercise up by getting into a wide stance and hinging at the hips to a maximal position
  2. Hold that hinged position and use a club to keep a connected torso
  3. Rotate maximally, alternating between sides each rep
  4. Ensure that as you hinge at the hips, you are maintaining a flat back
Where you should 'feel it':
Primary Muscles:
Hamstrings,Lats
Hamstrings,Latissimus Dorsi
Secondary Muscles
Bent Over T-Spine Rotations muscle groups
Play Button
Single Leg Froggy & T-spine Rotation
1
  set
 kg
8e
 Reps
0:10
 rest
65a76ba0cf9b6bbe7953dfd7
Bodyweight
Single Leg Froggy & T-spine Rotation
0 seconds of 15 secondsVolume 90%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:15
00:15
 
Notes:
Key Points:
  • Set knee and feet of bent leg flared outward
  • Extend the other leg to a straight position where the adductors and hamstring are engaged
  • Thread the needle and open up your spine as much as possible with great shoulder turn
Common Mistakes:
  • Foot not flared outward with bent knee
  • No pressure backward to engage adductors and hamstring
  • Performing the t-spine rotation too quickly

Exercise Notes:

Key Points:

  • Set knee and feet of bent leg flared outward
  • Extend the other leg to a straight position where the adductors and hamstring are engaged
  • Thread the needle and open up your spine as much as possible with great shoulder turn

Common Mistakes:

  • Foot not flared outward with bent knee
  • No pressure backward to engage adductors and hamstring
  • Performing the t-spine rotation too quickly
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lats
Single Leg Froggy & T-spine Rotation muscle groups
Circuit
Play Button
Anti-Extension Hip Rotators
2
 sets
 kg
8e
 Reps
0:30
 rest
66cef633491cf90cf4c44972
Swiss Ball
Anti-Extension Hip Rotators
0 seconds of 13 secondsVolume 90%
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00:00
00:13
00:13
 
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set the Swiss ball behind your left butt cheek
  2. Rotate your hips and pelvis in order to clear your lead side
  3. Apply pressure into the ball as you make a turn
  4. Maintain a stable upper body in order to separate your upper and lower body
  5. Note: if you can't keep the upper body still and effectively separate the lower body, use a golf club or support to set the upper body
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Anti-Extension Hip Rotators muscle groups
Play Button
Banded Pulls W/ Rotation
2
 sets
 kg
10e
 Reps
0:30
 rest
66de76a1b282aafcf293a6a1
Bands
Banded Pulls W/ Rotation
0 seconds of 10 secondsVolume 90%
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00:00
00:10
00:10
 
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up in golf posture with a handle in each hand
  2. Pull into one side whilst rotating through the pelvis, hips and thoracic spine
  3. Ensure that you don't sway off line throughout this movement, rotation is the focus
Where you should 'feel it':
Primary Muscles:
Lats,Abs
Latissimus Dorsi,Rectus abdominis
Secondary Muscles
Banded Pulls W/ Rotation muscle groups
Play Button
Bird Dog Row
2
 sets
 kg
8e
 Reps
0:30
 rest
669593628d4293971edc3de4
Kettlebell
Bird Dog Row
0 seconds of 16 secondsVolume 90%
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00:00
00:16
00:16
 
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up on a bench with your opposite arm and leg in contact with the bench. Maintain a flat spine and extend one leg behind you, squeezing your glutes
  2. With the opposite arm to the extended leg, perform a row with the kettlebell, drawing your shoulder blade back and together
  3. Ensure that your spine angle remains unchanged and you resist rotation as you perform the row
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Glutes,Abs
Bird Dog Row muscle groups
Play Button
MB SA Explosive Chest Press
2
 sets
 kg
5e
 Reps
0:10
 rest
6697082396ce25639a774337
Medicine Ball
MB SA Explosive Chest Press
0 seconds of 9 secondsVolume 90%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:09
00:09
 
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your feet together with a slight knee bend, resting the medicine ball on one shoulder
  2. Perform a single arm press at maximal output toward the target
  3. Reset to the starting position and repeat
  4. Ensure that you maintain your posture the entire time, keeping a stable lower body
Where you should 'feel it':
Primary Muscles:
Chest,Abs
Pectoralis Major,Rectus abdominis
Secondary Muscles
MB SA Explosive Chest Press muscle groups
Warm Up
668dc956cb0a8af7e892bfd6
668dc956cb0a8af7e892bfd6
Wide Stance Hip Hinges
Wide Stance Hip Hinges
3
3
1
0m 10s rest
66556f5881aead335fbdbf58
66556f5881aead335fbdbf58
Bent Over T-Spine Rotations
Bent Over T-Spine Rotations
3
3
1
0m 10s rest
65a76ba0cf9b6bbe7953dfd7
65a76ba0cf9b6bbe7953dfd7
Single Leg Froggy & T-spine Rotation
Single Leg Froggy & T-spine Rotation
3
3
1
0m 10s rest
Circuit
66cef633491cf90cf4c44972
66cef633491cf90cf4c44972
Anti-Extension Hip Rotators
Anti-Extension Hip Rotators
3
3
1
0m 30s rest
2
0m 30s rest
66de76a1b282aafcf293a6a1
66de76a1b282aafcf293a6a1
Banded Pulls W/ Rotation
Banded Pulls W/ Rotation
3
3
1
0m 30s rest
2
0m 30s rest
669593628d4293971edc3de4
669593628d4293971edc3de4
Bird Dog Row
Bird Dog Row
3
3
1
0m 30s rest
2
0m 30s rest
6697082396ce25639a774337
6697082396ce25639a774337
MB SA Explosive Chest Press
MB SA Explosive Chest Press
3
3
1
0m 10s rest
2
0m 10s rest
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