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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Braces","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":"66a633cdb512d03cf2d32884","workoutExerciseItemID":"66a633cdb512d03cf2d32884","workoutExerciseFullName":"Standing Banded Abdominal Rotation Braces"}],[{"exerciseName":"Swiss Ball Bounce KB Swings Rotations","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a633dac2048d9ffe11a890","workoutExerciseItemID":"66a633dac2048d9ffe11a890","workoutExerciseFullName":"Swiss Ball Bounce KB Swings Rotations"}],[{"exerciseName":"Double Step KB Swings","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a633da1dec5717a077841e","workoutExerciseItemID":"66a633da1dec5717a077841e","workoutExerciseFullName":"Double Step KB Swings"}],[{"exerciseName":"TRX Facing Rotations","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a633da71a7cb236aa7dbdb","workoutExerciseItemID":"66a633da71a7cb236aa7dbdb","workoutExerciseFullName":"TRX Facing Rotations"}],[{"exerciseName":"TRX Split Rotations","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a633da6ad8340821819e2c","workoutExerciseItemID":"66a633da6ad8340821819e2c","workoutExerciseFullName":"TRX Split Rotations"}],[{"exerciseName":"Banded 90 Hip Jumps","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a633da9fb483dc06db1a29","workoutExerciseItemID":"66a633da9fb483dc06db1a29","workoutExerciseFullName":"Banded 90 Hip Jumps"}],[{"exerciseName":"DB SS Speed L's","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a633dbfb2fc191cc2d0882","workoutExerciseItemID":"66a633dbfb2fc191cc2d0882","workoutExerciseFullName":"DB SS Speed L's"}],[{"exerciseName":"DB GP Speed L's","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a633db1c635a70513ee54a","workoutExerciseItemID":"66a633db1c635a70513ee54a","workoutExerciseFullName":"DB GP Speed L's"}]]

Core Speed Integrations

Core Speed Integrations
1 hour

Developing the connection of the core and speed through integrated movements!

66b70bc01096823af9eaebc9

Play Button
Lateral Band Walks
 sets
 kg
 reps 
 rest
Notes
66a21dd4948a8858eba2089e
Bands
Lateral Band Walks
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage glutes, walk with control. Common Mistakes: Using momentum, not engaging glutes.

Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Hips
Lateral Band Walks muscle groups
Play Button
Piked A-Frames
 sets
 kg
 reps 
 rest
Notes
66a633d43cd4756ececa289d
Bodyweight
Piked A-Frames
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Form an A-frame; engage core and shoulders. Common Mistakes: Not engaging core, poor posture.

Where you should 'feel it':
Primary Muscles:
Shoulders,Abs
Deltoids,Rectus abdominis
Secondary Muscles
Hips
Piked A-Frames muscle groups
Play Button
Standing Banded Abdominal Rotation Braces
 sets
 kg
 reps 
 rest
Notes
66a633cdb512d03cf2d32884
Bands
Standing Banded Abdominal Rotation Braces
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain a stable base; rotate from the core. Common Mistakes: Rotating from the shoulders, not engaging the core.

Where you should 'feel it':
Primary Muscles:
Obliques,Abs
Obliques,Rectus abdominis
Secondary Muscles
Lower Back
Standing Banded Abdominal Rotation Braces muscle groups
Play Button
Swiss Ball Bounce KB Swings Rotations
 sets
 kg
 reps 
 rest
Notes
66a633dac2048d9ffe11a890
Kettlebell
Swiss Ball Bounce KB Swings Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Bounce on Swiss ball; swing kettlebell with rotation. Common Mistakes: Poor balance, using too much weight.

Where you should 'feel it':
Primary Muscles:
Glutes,Hamstrings
Gluteus Maximus,Hamstrings
Secondary Muscles
Shoulders,Lower Back
Swiss Ball Bounce KB Swings Rotations muscle groups
Play Button
Double Step KB Swings
 sets
 kg
 reps 
 rest
Notes
66a633da1dec5717a077841e
Kettlebell
Double Step KB Swings
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Take double steps; swing kettlebell. Common Mistakes: Using too much weight, poor coordination.

Where you should 'feel it':
Primary Muscles:
Glutes,Hamstrings
Gluteus Maximus,Hamstrings
Secondary Muscles
Shoulders,Lower Back
Double Step KB Swings muscle groups
Play Button
TRX Facing Rotations
 sets
 kg
 reps 
 rest
Notes
66a633da71a7cb236aa7dbdb
TRX
TRX Facing Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Rotate facing TRX straps; engage core. Common Mistakes: Poor coordination, not engaging core.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
TRX Facing Rotations muscle groups
Play Button
TRX Split Rotations
 sets
 kg
 reps 
 rest
Notes
66a633da6ad8340821819e2c
TRX
TRX Split Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Rotate from split stance with TRX straps. Common Mistakes: Poor balance, not engaging core.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
TRX Split Rotations muscle groups
Play Button
Banded 90 Hip Jumps
 sets
 kg
 reps 
 rest
Notes
66a633da9fb483dc06db1a29
Bands
Banded 90 Hip Jumps
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Jump hips to 90 degrees with band resistance. Common Mistakes: Using too much resistance, poor coordination.

Where you should 'feel it':
Primary Muscles:
Hips,Glutes
Hips,Gluteus Maximus
Secondary Muscles
Quads
Banded 90 Hip Jumps muscle groups
Play Button
DB SS Speed L's
 sets
 kg
 reps 
 rest
Notes
66a633dbfb2fc191cc2d0882
Dumbbell
DB SS Speed L's
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Perform speed L's with dumbbells. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders,Biceps
Deltoids,Biceps brachii
Secondary Muscles
None
DB SS Speed L's muscle groups
Play Button
DB GP Speed L's
 sets
 kg
 reps 
 rest
Notes
66a633db1c635a70513ee54a
Dumbbell
DB GP Speed L's
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Perform speed L's in golf posture with dumbbells. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders,Biceps
Deltoids,Biceps brachii
Secondary Muscles
None
DB GP Speed L's muscle groups
66a21dd4948a8858eba2089e
66a21dd4948a8858eba2089e
Lateral Band Walks
Lateral Band Walks
3
3
1
3
m 
0
s
 rest
66a633d43cd4756ececa289d
66a633d43cd4756ececa289d
Piked A-Frames
Piked A-Frames
3
3
1
3
m 
0
s
 rest
66a633cdb512d03cf2d32884
66a633cdb512d03cf2d32884
Standing Banded Abdominal Rotation Braces
Standing Banded Abdominal Rotation Braces
3
3
1
3
m 
0
s
 rest
66a633dac2048d9ffe11a890
66a633dac2048d9ffe11a890
Swiss Ball Bounce KB Swings Rotations
Swiss Ball Bounce KB Swings Rotations
3
3
1
3
m 
0
s
 rest
66a633da1dec5717a077841e
66a633da1dec5717a077841e
Double Step KB Swings
Double Step KB Swings
3
3
1
3
m 
0
s
 rest
66a633da71a7cb236aa7dbdb
66a633da71a7cb236aa7dbdb
TRX Facing Rotations
TRX Facing Rotations
3
3
1
3
m 
0
s
 rest
66a633da6ad8340821819e2c
66a633da6ad8340821819e2c
TRX Split Rotations
TRX Split Rotations
3
3
1
3
m 
0
s
 rest
66a633da9fb483dc06db1a29
66a633da9fb483dc06db1a29
Banded 90 Hip Jumps
Banded 90 Hip Jumps
3
3
1
3
m 
0
s
 rest
66a633dbfb2fc191cc2d0882
66a633dbfb2fc191cc2d0882
DB SS Speed L's
DB SS Speed L's
3
3
1
3
m 
0
s
 rest
66a633db1c635a70513ee54a
66a633db1c635a70513ee54a
DB GP Speed L's
DB GP Speed L's
3
3
1
3
m 
0
s
 rest
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