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 3 - Pre Round

Activation 3 - Pre Round
30 mins

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

66c958f4ce32657b89db0af0

Play Button
Pelvic Rotations (Club Assisted)
 sets
 kg
 reps 
 rest
Notes
6656dd08e250699a3da01d80
Mobility
Pelvic Rotations (Club Assisted)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Hold a club to aid in stabilising your upper body as you try and disassociate your lower body
  2. Maximally rotate the pelvis into your trail hip
  3. Follow by maximally rotating the pelvis into your lead hip, emulating the requirements of the pelvis in the golf swing
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Pelvic Rotations (Club Assisted) muscle groups
Play Button
Bench Internal Hip Rotation
 sets
 kg
 reps 
 rest
Notes
65e15ade003a35c2ff58ee42
Mobility
Bench Internal Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself on all 4's and in line with a bench
  2. Open up one hip as much as possible, then plant the knee on the bench
  3. Keeping everything else still, raise your foot as high as possible whilst keeping the knee in contact with the bench
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Bench Internal Hip Rotation muscle groups
Play Button
Golf Posture Thoracic Rotations (Dowel Assisted)
 sets
 kg
 reps 
 rest
Notes
6656df1a0a1c6cc3e2f6da0c
Mobility
Golf Posture Thoracic Rotations (Dowel Assisted)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself into golf posture (a small hinge at the hips)
  2. Hold the dowel with one arm to provide stabilisation to your body
  3. With the opposite arm, extend and rotate to a maximal position
  4. Allow the dowel to freely move (so long as the bottom stays in contact with the floor)
  5. Don't hold the dowel at a point that is too high
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Golf Posture Thoracic Rotations (Dowel Assisted) muscle groups
Play Button
Lateral Lunge Med Ball Raise
 sets
 kg
 reps 
 rest
Notes
6538f913589b5d27e8036b6d
Medicine Ball
Lateral Lunge Med Ball Raise
Notes:
Key Points:
  • Start feet together, med ball resting on thighs.
  • Perform a lateral lunge, focusing on parallel feet and loading into your hip. Once you're set, perform a med ball front raise to eye level.
  • Accelerate from lateral position to your start position.
Common Mistakes:
  • Unable to keep feet square (flare outward).
  • Width of lunge.
  • Not sequencing and setting lower body 1st.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Glutes, Quads
Gluteus Maximus, Quadriceps
Secondary Muscles
Shoulders
Lateral Lunge Med Ball Raise - Medicine Ball 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
Staggered DB RDL's
 sets
 kg
 reps 
 rest
Notes
66de254687379554c7421c92
Dumbbell
Staggered DB RDL's
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up feet shoudler width apart, with one foot in front of the other (heel in line with toe)
  2. Set the dumbbells to rest on your thighs, and brace your core to set a neutral spine angle
  3. Slowly slide the dumbbells down your thighs. Feel like your butt goes to the back of the room
  4. Lower the dumbbells until you feel a stretch through the back of your legs
  5. Note that you will feel the stretch through your front leg, this is intended
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Staggered DB RDL's muscle groups
Play Button
Isometric Lunge W/ T-Spine Mobilisation
 sets
 kg
 reps 
 rest
Notes
66556ab271097ea32fc91b85
Swiss Ball
Isometric Lunge W/ T-Spine Mobilisation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up in a lunge position (lowered) and apply pressure into the Swiss ball with your front knee abducting
  2. Maintain this lunge hold and cradle your hands behind your ears
  3. Start the movement by facing toward the wall
  4. Rotate your upper body and perform a maximal side flexion
  5. In a controlled manner, return upward, facing the wall and repeat for allocated reps
Where you should 'feel it':
Primary Muscles:
Glutes,Lats
Gluteus Maximus,Latissimus Dorsi
Secondary Muscles
Isometric Lunge W/ T-Spine Mobilisation muscle groups
6656dd08e250699a3da01d80
6656dd08e250699a3da01d80
Pelvic Rotations (Club Assisted)
Pelvic Rotations (Club Assisted)
3
3
1
3
m 
0
s
 rest
65e15ade003a35c2ff58ee42
65e15ade003a35c2ff58ee42
Bench Internal Hip Rotation
Bench Internal Hip Rotation
3
3
1
3
m 
0
s
 rest
6656df1a0a1c6cc3e2f6da0c
6656df1a0a1c6cc3e2f6da0c
Golf Posture Thoracic Rotations (Dowel Assisted)
Golf Posture Thoracic Rotations (Dowel Assisted)
3
3
1
3
m 
0
s
 rest
6538f913589b5d27e8036b6d
6538f913589b5d27e8036b6d
Lateral Lunge Med Ball Raise
Lateral Lunge Med Ball Raise - Medicine Ball
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
66de254687379554c7421c92
66de254687379554c7421c92
Staggered DB RDL's
Staggered DB RDL's
3
3
1
3
m 
0
s
 rest
66556ab271097ea32fc91b85
66556ab271097ea32fc91b85
Isometric Lunge W/ T-Spine Mobilisation
Isometric Lunge W/ T-Spine Mobilisation
3
3
1
3
m 
0
s
 rest
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