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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Bar Assisted","exerciseNotes":"ES = Each Side","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd7767fc8d6371074d1","workoutExerciseItemID":"66a21dd7767fc8d6371074d1","workoutExerciseFullName":"Walking Rotations - Bar Assisted"}],[{"exerciseName":"Beam Rotations - Arms Closed","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"45","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd7427df136f4bedad7","workoutExerciseItemID":"66a21dd7427df136f4bedad7","workoutExerciseFullName":"Beam Rotations - Arms Closed"},{"exerciseName":"Split Stance Rotations w Postural Step Through","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"450","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"450","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"450","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd79ad4b4ec8f11b6e1","workoutExerciseItemID":"66a21dd79ad4b4ec8f11b6e1","workoutExerciseFullName":"Split Stance Rotations w Postural Step Through"},{"exerciseName":"Split Stance Rotations w Med Ball Throwdown","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"450","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"450","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"450","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd89ad4b4ec8f11b822","workoutExerciseItemID":"66a21dd89ad4b4ec8f11b822","workoutExerciseFullName":"Split Stance Rotations w Med Ball Throwdown"},{"exerciseName":"SL Hinge Throwdowns","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"450","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"450","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"450","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd70d5cc739f0e265ad","workoutExerciseItemID":"66a21dd70d5cc739f0e265ad","workoutExerciseFullName":"SL Hinge Throwdowns"},{"exerciseName":"SL Hinge Rotational Throwdowns","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"450","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"450","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"450","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd77213d601005f0c04","workoutExerciseItemID":"66a21dd77213d601005f0c04","workoutExerciseFullName":"SL Hinge Rotational Throwdowns"},{"exerciseName":"SL Balance Hip Opener - Unsupported","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"045","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"045","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"045","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd114e597c55a12f84b","workoutExerciseItemID":"66a21dd114e597c55a12f84b","workoutExerciseFullName":"SL Balance Hip Opener - Unsupported"},{"exerciseName":"SL Resisted Width Pulls","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"045","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"045","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"045","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dcf14e597c55a12f7af","workoutExerciseItemID":"66a21dcf14e597c55a12f7af","workoutExerciseFullName":"SL Resisted Width Pulls"},{"exerciseName":"Split Stance Med Ball Push Through","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"045","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"045","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"045","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd3be7ab1fabaf821c4","workoutExerciseItemID":"66a21dd3be7ab1fabaf821c4","workoutExerciseFullName":"Split Stance Med Ball Push Through"},{"exerciseName":"Golf Posture - Med Ball Push Through","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"045","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"045","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"045","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd37880da1b64bb24a6","workoutExerciseItemID":"66a21dd37880da1b64bb24a6","workoutExerciseFullName":"Golf Posture - Med Ball Push Through"},{"exerciseName":"Split Stance Rotations","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"045","exerciseRestMinutes":"0000","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"045","exerciseRestMinutes":"0000","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"045","exerciseRestMinutes":"0000","loadAmount":""}],"guideID":"66a21dd51ebf4e703f78a93d","workoutExerciseItemID":"66a21dd51ebf4e703f78a93d","workoutExerciseFullName":"Split Stance Rotations"}]]

Balance Integrations I

Balance Integrations I
1 hour 20 mins

Level Up By Incorporating Balance Mechanism and Adopting It To Your Swing

66b4f9ba0b1ff8e8633c2d19

Play Button
Calf Stretch Wall Assisted
 sets
 kg
 reps 
 rest
Notes
66a21dd6be7ab1fabaf822d1
Mobility
Calf Stretch Wall Assisted
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Stretch calves slowly, keep heel on ground. Common Mistakes: Overstretching, lifting heel.

Where you should 'feel it':
Primary Muscles:
Calves
Gastrocnemius
Secondary Muscles
None
Calf Stretch Wall Assisted muscle groups
Play Button
Foam Roll Calf Release
 sets
 kg
 reps 
 rest
Notes
66a21dd6b79862a08fc6d848
Mobility
Foam Roll Calf Release
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Roll calves slowly, apply even pressure. Common Mistakes: Rolling too fast, applying uneven pressure.

Where you should 'feel it':
Primary Muscles:
Calves
Gastrocnemius
Secondary Muscles
None
Foam Roll Calf Release muscle groups
Play Button
Seated Banded Hamstring and Calf Stretch
 sets
 kg
 reps 
 rest
Notes
66a21dd680737967b7886835
Bands
Seated Banded Hamstring and Calf Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Stretch hamstrings and calves slowly, keep back straight. Common Mistakes: Overstretching, rounding back.

Where you should 'feel it':
Primary Muscles:
Hamstrings, Calves
Hamstrings, Gastrocnemius
Secondary Muscles
None
Seated Banded Hamstring and Calf Stretch muscle groups
Play Button
Seated Hip Dropbacks
 sets
 kg
 reps 
 rest
Notes
66a21dd6191d0c4c81e7ae63
Bodyweight
Seated Hip Dropbacks
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, drop hips with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Glutes
Seated Hip Dropbacks muscle groups
Play Button
Walking Rotations - Bar Assisted
 sets
 kg
 reps 
 rest
Notes
66a21dd7767fc8d6371074d1
Barbell
Walking Rotations - Bar Assisted
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain upright posture, rotate with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Walking Rotations - Bar Assisted muscle groups
Play Button
Beam Rotations - Arms Closed
 sets
 kg
 reps 
 rest
Notes
66a21dd7427df136f4bedad7
Balance
Beam Rotations - Arms Closed
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, rotate with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Beam Rotations - Arms Closed muscle groups
Play Button
Split Stance Rotations w Postural Step Through
 sets
 kg
 reps 
 rest
Notes
66a21dd79ad4b4ec8f11b6e1
Bodyweight
Split Stance Rotations w Postural Step Through
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, maintain posture during rotation. Common Mistakes: Losing balance, not engaging core.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Split Stance Rotations w Postural Step Through muscle groups
Play Button
Split Stance Rotations w Med Ball Throwdown
 sets
 kg
 reps 
 rest
Notes
66a21dd89ad4b4ec8f11b822
Medicine Ball
Split Stance Rotations w Med Ball Throwdown
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, throw with power. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Split Stance Rotations w Med Ball Throwdown muscle groups
Play Button
SL Hinge Throwdowns
 sets
 kg
 reps 
 rest
Notes
66a21dd70d5cc739f0e265ad
Medicine Ball
SL Hinge Throwdowns
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain balance, hinge and throw with control. Common Mistakes: Losing balance, using momentum.

Where you should 'feel it':
Primary Muscles:
Hips, Hamstrings
Hips, Hamstrings
Secondary Muscles
Glutes
SL Hinge Throwdowns muscle groups
Play Button
SL Hinge Rotational Throwdowns
 sets
 kg
 reps 
 rest
Notes
66a21dd77213d601005f0c04
Medicine Ball
SL Hinge Rotational Throwdowns
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, rotate and throw with control. Common Mistakes: Losing balance, using momentum.

Where you should 'feel it':
Primary Muscles:
Hips, Hamstrings
Hips, Hamstrings
Secondary Muscles
Glutes
SL Hinge Rotational Throwdowns muscle groups
Play Button
SL Balance Hip Opener - Unsupported
 sets
 kg
 reps 
 rest
Notes
66a21dd114e597c55a12f84b
Balance
SL Balance Hip Opener - Unsupported
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, open hips slowly. Common Mistakes: Losing balance, not engaging core.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Glutes
SL Balance Hip Opener - Unsupported muscle groups
Play Button
SL Resisted Width Pulls
 sets
 kg
 reps 
 rest
Notes
66a21dcf14e597c55a12f7af
Bands
SL Resisted Width Pulls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep shoulders engaged, pull with control. Common Mistakes: Letting resistance pull you off balance.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
SL Resisted Width Pulls muscle groups
Play Button
Split Stance Med Ball Push Through
 sets
 kg
 reps 
 rest
Notes
66a21dd3be7ab1fabaf821c4
Medicine Ball
Split Stance Med Ball Push Through
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, push with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps
Split Stance Med Ball Push Through muscle groups
Play Button
Golf Posture - Med Ball Push Through
 sets
 kg
 reps 
 rest
Notes
66a21dd37880da1b64bb24a6
Medicine Ball
Golf Posture - Med Ball Push Through
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain golf posture, push with control. Common Mistakes: Using momentum, losing posture.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps
Golf Posture - Med Ball Push Through muscle groups
Play Button
Split Stance Rotations
 sets
 kg
 reps 
 rest
Notes
66a21dd51ebf4e703f78a93d
Bodyweight
Split Stance Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, rotate with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Split Stance Rotations muscle groups
66a21dd6be7ab1fabaf822d1
66a21dd6be7ab1fabaf822d1
Calf Stretch Wall Assisted
Calf Stretch Wall Assisted
3
3
1
3
m 
0
s
 rest
66a21dd6b79862a08fc6d848
66a21dd6b79862a08fc6d848
Foam Roll Calf Release
Foam Roll Calf Release
3
3
1
3
m 
0
s
 rest
66a21dd680737967b7886835
66a21dd680737967b7886835
Seated Banded Hamstring and Calf Stretch
Seated Banded Hamstring and Calf Stretch
3
3
1
3
m 
0
s
 rest
66a21dd6191d0c4c81e7ae63
66a21dd6191d0c4c81e7ae63
Seated Hip Dropbacks
Seated Hip Dropbacks
3
3
1
3
m 
0
s
 rest
66a21dd7767fc8d6371074d1
66a21dd7767fc8d6371074d1
Walking Rotations - Bar Assisted
Walking Rotations - Bar Assisted
3
3
1
3
m 
0
s
 rest
66a21dd7427df136f4bedad7
66a21dd7427df136f4bedad7
Beam Rotations - Arms Closed
Beam Rotations - Arms Closed
3
3
1
3
m 
0
s
 rest
66a21dd79ad4b4ec8f11b6e1
66a21dd79ad4b4ec8f11b6e1
Split Stance Rotations w Postural Step Through
Split Stance Rotations w Postural Step Through
3
3
1
3
m 
0
s
 rest
66a21dd89ad4b4ec8f11b822
66a21dd89ad4b4ec8f11b822
Split Stance Rotations w Med Ball Throwdown
Split Stance Rotations w Med Ball Throwdown
3
3
1
3
m 
0
s
 rest
66a21dd70d5cc739f0e265ad
66a21dd70d5cc739f0e265ad
SL Hinge Throwdowns
SL Hinge Throwdowns
3
3
1
3
m 
0
s
 rest
66a21dd77213d601005f0c04
66a21dd77213d601005f0c04
SL Hinge Rotational Throwdowns
SL Hinge Rotational Throwdowns
3
3
1
3
m 
0
s
 rest
66a21dd114e597c55a12f84b
66a21dd114e597c55a12f84b
SL Balance Hip Opener - Unsupported
SL Balance Hip Opener - Unsupported
3
3
1
3
m 
0
s
 rest
66a21dcf14e597c55a12f7af
66a21dcf14e597c55a12f7af
SL Resisted Width Pulls
SL Resisted Width Pulls
3
3
1
3
m 
0
s
 rest
66a21dd3be7ab1fabaf821c4
66a21dd3be7ab1fabaf821c4
Split Stance Med Ball Push Through
Split Stance Med Ball Push Through
3
3
1
3
m 
0
s
 rest
66a21dd37880da1b64bb24a6
66a21dd37880da1b64bb24a6
Golf Posture - Med Ball Push Through
Golf Posture - Med Ball Push Through
3
3
1
3
m 
0
s
 rest
66a21dd51ebf4e703f78a93d
66a21dd51ebf4e703f78a93d
Split Stance Rotations
Split Stance Rotations
3
3
1
3
m 
0
s
 rest
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