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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Warm up Workout

Warm up Workout
1 hour

Focusing on mobility and stretching

66e19e7e55b24bddc8ea9e7e

Play Button
Cable Abs
 sets
 kg
 reps 
 rest
Notes
65d5179d94350c64c9c95110
Cable
Cable Abs
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Lower Back
Cable Abs muscle groups
Play Button
Side Plank
 sets
 kg
 reps 
 rest
Notes
6548b66b21d1dc08aa1fc6fe
Bodyweight
Side Plank
Notes:
Key Points:

  • On your side position your elbow under your shoulder.

  • Straighten your body and hold.

  • Hold for the desired amount of time.

Common Mistakes:

  • Positioning elbow too far up.

  • Hips caving down.

  • Torso not being straight.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Shoulders, Glutes
Side Plank - Bodyweight muscle groups
Play Button
Dynoball Golf Posture Wall Balls
 sets
 kg
 reps 
 rest
Notes
6548b6538ab84d2c06f3b28b
Medicine Ball
Dynoball Golf Posture Wall Balls
Notes:
Key Points:
  • Set up in golf posture.
  • Turn and rotate powerfully, throwing the ball to the wall.
  • Catch and repeat for given rep count.
  • Perform both sides.
Common Mistakes:
  • Not keeping a level height.
  • Throwing in wrong spot (can't catch it).
  • Only doing dominant side.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Dynoball Golf Posture Wall Balls - Medicine Ball muscle groups
Play Button
Cable Lateral Lunge and Woodchop
 sets
 kg
 reps 
 rest
Notes
6538f911dabca97c26ec707a
Cable
Cable Lateral Lunge and Woodchop
Notes:
Key Points:
  • Start feet together, holding cable attachment.
  • Perform a lateral lunge, focusing on parallel feet and loading into your hip. Once you're set, perform a chop from high to low.
  • Return to start position and repeat sequencing.
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, Abs
Gluteus Maximus, Rectus abdominis
Secondary Muscles
Quads, Hamstrings
Cable Lateral Lunge and Woodchop - Cable muscle groups
Play Button
Hanging Leg Raise
 sets
 kg
 reps 
 rest
Notes
64fb04f02fd189505911c17b
Bodyweight
Hanging Leg Raise
Notes:
Key Points:

  • Hang from the bar with an overhand grip, spaced just wider than shoulder width.

  • Bring your legs up to be level with the hips.

  • Slowly lower back to the start position and repeat.

Common Mistakes:

  • Swinging around.

  • Using momentum to kick legs up.

  • Dropping on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques, Forearms
Hanging Leg Raise - Bodyweight muscle groups
65d5179d94350c64c9c95110
65d5179d94350c64c9c95110
Cable Abs
Cable Abs
3
3
1
3
m 
0
s
 rest
6548b66b21d1dc08aa1fc6fe
6548b66b21d1dc08aa1fc6fe
Side Plank
Side Plank - Bodyweight
3
3
1
3
m 
0
s
 rest
6548b6538ab84d2c06f3b28b
6548b6538ab84d2c06f3b28b
Dynoball Golf Posture Wall Balls
Dynoball Golf Posture Wall Balls - Medicine Ball
3
3
1
3
m 
0
s
 rest
6538f911dabca97c26ec707a
6538f911dabca97c26ec707a
Cable Lateral Lunge and Woodchop
Cable Lateral Lunge and Woodchop - Cable
3
3
1
3
m 
0
s
 rest
64fb04f02fd189505911c17b
64fb04f02fd189505911c17b
Hanging Leg Raise
Hanging Leg Raise - Bodyweight
3
3
1
3
m 
0
s
 rest
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