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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Each Side","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dcb2e6840dda3277e19","workoutExerciseItemID":"66a21dcb2e6840dda3277e19","workoutExerciseFullName":"Kneeling Banded Pull"},{"exerciseName":"High Plank Hip Rolls","exerciseNotes":"ES - Each Side","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dcb2208663f61f319c2","workoutExerciseItemID":"66a21dcb2208663f61f319c2","workoutExerciseFullName":"High Plank Hip Rolls"}],[{"exerciseName":"Rotational Press with Ball","exerciseNotes":"ES - Each Side","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dcb54ac0011888cc415","workoutExerciseItemID":"66a21dcb54ac0011888cc415","workoutExerciseFullName":"Rotational Press with Ball"},{"exerciseName":"Banded Pallof Press - Hip Turn","exerciseNotes":"ES - Each Side","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dcb207c90533fb94ab0","workoutExerciseItemID":"66a21dcb207c90533fb94ab0","workoutExerciseFullName":"Banded Pallof Press - Hip Turn"}],[{"exerciseName":"Seated Med Ball Rotations - Banded","exerciseNotes":"ES - Each Side","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dcb5d19a0357ce998b4","workoutExerciseItemID":"66a21dcb5d19a0357ce998b4","workoutExerciseFullName":"Seated Med Ball Rotations - Banded"},{"exerciseName":"Crucifix Holds","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dcb9b42a6b3fb9e0207","workoutExerciseItemID":"66a21dcb9b42a6b3fb9e0207","workoutExerciseFullName":"Crucifix Holds"}],[{"exerciseName":"Split Stance Cable Pulley - Push Through","exerciseNotes":"ES - Each Side","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dcb37c5f2f2317f7d02","workoutExerciseItemID":"66a21dcb37c5f2f2317f7d02","workoutExerciseFullName":"Split Stance Cable Pulley - Push Through"},{"exerciseName":"Golf Posture - Split Stance Speed Push Through","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6 ES","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dcb52ca852b2dc51361","workoutExerciseItemID":"66a21dcb52ca852b2dc51361","workoutExerciseFullName":"Golf Posture - Split Stance Speed Push Through"}]]

Core Development + Lower Body Segmental Integration I

Core Development + Lower Body Segmental Integration I
45 mins

A core workout to challenge your connection to the golf rotation!

66b4d2ed198dd1933d654d39

Play Button
All Four - Knee Through
 sets
 kg
 reps 
 rest
Notes
66a21dcba3c3ae9aab1c3af8
Bodyweight
All Four - Knee Through
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, move knee smoothly under the body. Common Mistakes: Letting hips drop, not engaging core.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Obliques
All Four - Knee Through muscle groups
Play Button
90* situp slow motion (supine)
 sets
 kg
 reps 
 rest
Notes
66a21dcb54ac0011888cc418
Bodyweight
90* situp slow motion (supine)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep core engaged throughout. Move slowly and control the descent. Common Mistakes: Using momentum, lifting the lower back off the ground.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
90* situp slow motion (supine) muscle groups
Play Button
Kneeling Banded Pull
 sets
 kg
 reps 
 rest
Notes
66a21dcb2e6840dda3277e19
Bands
Kneeling Banded Pull
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep back straight, engage core, and pull with lats. Common Mistakes: Rounding shoulders, not engaging core.

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Biceps, Shoulders
Kneeling Banded Pull muscle groups
Play Button
High Plank Hip Rolls
 sets
 kg
 reps 
 rest
Notes
66a21dcb2208663f61f319c2
Bodyweight
High Plank Hip Rolls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain a strong plank position, rotate hips slowly. Common Mistakes: Sagging hips, losing plank form.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
High Plank Hip Rolls muscle groups
Play Button
Rotational Press with Ball
 sets
 kg
 reps 
 rest
Notes
66a21dcb54ac0011888cc415
Medicine Ball
Rotational Press with Ball
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, rotate through the torso, press with controlled motion. Common Mistakes: Over-rotating, not engaging core.

Where you should 'feel it':
Primary Muscles:
Shoulders, Chest
Deltoids, Pectoralis Major
Secondary Muscles
Obliques
Rotational Press with Ball muscle groups
Play Button
Banded Pallof Press - Hip Turn
 sets
 kg
 reps 
 rest
Notes
66a21dcb207c90533fb94ab0
Bands
Banded Pallof Press - Hip Turn
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep tension on the band, rotate hips while maintaining arm position. Common Mistakes: Letting the band pull you off balance.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Shoulders
Banded Pallof Press - Hip Turn muscle groups
Play Button
Seated Med Ball Rotations - Banded
 sets
 kg
 reps 
 rest
Notes
66a21dcb5d19a0357ce998b4
Medicine Ball,Bands
Seated Med Ball Rotations - Banded
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Sit tall, rotate through the torso, keep band tension. Common Mistakes: Slouching, using arms instead of torso for rotation.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Seated Med Ball Rotations - Banded muscle groups
Play Button
Crucifix Holds
 sets
 kg
 reps 
 rest
Notes
66a21dcb9b42a6b3fb9e0207
Bodyweight
Crucifix Holds
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage shoulders, keep arms extended and at shoulder height. Common Mistakes: Letting arms drop, rounding shoulders.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
Crucifix Holds muscle groups
Play Button
Split Stance Cable Pulley - Push Through
 sets
 kg
 reps 
 rest
Notes
66a21dcb37c5f2f2317f7d02
Cable
Split Stance Cable Pulley - Push Through
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain split stance, push through with control, engage core. Common Mistakes: Overextending arms, losing balance.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps
Split Stance Cable Pulley - Push Through muscle groups
Play Button
Golf Posture - Split Stance Speed Push Through
 sets
 kg
 reps 
 rest
Notes
66a21dcb52ca852b2dc51361
Cable
Golf Posture - Split Stance Speed Push Through
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain golf posture, push quickly but with control. Common Mistakes: Rushing, losing posture.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps
Golf Posture - Split Stance Speed Push Through muscle groups
66a21dcba3c3ae9aab1c3af8
66a21dcba3c3ae9aab1c3af8
All Four - Knee Through
All Four - Knee Through
3
3
1
3
m 
0
s
 rest
66a21dcb54ac0011888cc418
66a21dcb54ac0011888cc418
90* situp slow motion (supine)
90* situp slow motion (supine)
3
3
1
3
m 
0
s
 rest
66a21dcb2e6840dda3277e19
66a21dcb2e6840dda3277e19
Kneeling Banded Pull
Kneeling Banded Pull
3
3
1
3
m 
0
s
 rest
66a21dcb2208663f61f319c2
66a21dcb2208663f61f319c2
High Plank Hip Rolls
High Plank Hip Rolls
3
3
1
3
m 
0
s
 rest
66a21dcb54ac0011888cc415
66a21dcb54ac0011888cc415
Rotational Press with Ball
Rotational Press with Ball
3
3
1
3
m 
0
s
 rest
66a21dcb207c90533fb94ab0
66a21dcb207c90533fb94ab0
Banded Pallof Press - Hip Turn
Banded Pallof Press - Hip Turn
3
3
1
3
m 
0
s
 rest
66a21dcb5d19a0357ce998b4
66a21dcb5d19a0357ce998b4
Seated Med Ball Rotations - Banded
Seated Med Ball Rotations - Banded
3
3
1
3
m 
0
s
 rest
66a21dcb9b42a6b3fb9e0207
66a21dcb9b42a6b3fb9e0207
Crucifix Holds
Crucifix Holds
3
3
1
3
m 
0
s
 rest
66a21dcb37c5f2f2317f7d02
66a21dcb37c5f2f2317f7d02
Split Stance Cable Pulley - Push Through
Split Stance Cable Pulley - Push Through
3
3
1
3
m 
0
s
 rest
66a21dcb52ca852b2dc51361
66a21dcb52ca852b2dc51361
Golf Posture - Split Stance Speed Push Through
Golf Posture - Split Stance Speed Push Through
3
3
1
3
m 
0
s
 rest
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