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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Core Intergration I

Core Intergration I
60 mins

An Introductory Course Into The Development Of The Core Through Rotational Patterns

66b4ec7b251eb9676bb7788a

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
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
Play Button
Plank w Rotation
 sets
 kg
 reps 
 rest
Notes
66a21dcd54ac0011888cc580
Bodyweight
Plank w Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain plank form, rotate smoothly. Common Mistakes: Sagging hips, losing plank form.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Plank w Rotation 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
Standing Pallof Press - OH Extensions
 sets
 kg
 reps 
 rest
Notes
66a21dd28006058221448762
Bands
Standing Pallof Press - OH Extensions
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Shoulders
Standing Pallof Press - OH Extensions 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
Barbell Landmine - Rotational
 sets
 kg
 reps 
 rest
Notes
66a21dd2f22e0b3f56dff451
Barbell
Barbell Landmine - Rotational
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:
Shoulders, Obliques
Deltoids, Obliques
Secondary Muscles
Abs
Barbell Landmine - Rotational muscle groups
Play Button
Kneeling Rotation Throw
 sets
 kg
 reps 
 rest
Notes
66a21dd27917d93a4f11d772
Medicine Ball
Kneeling Rotation Throw
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Kneeling Rotation Throw muscle groups
Play Button
Recoil Med Ball Slams
 sets
 kg
 reps 
 rest
Notes
66a21dd2ee90e1291ca55302
Medicine Ball
Recoil Med Ball Slams
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Shoulders, Abs
Deltoids, Rectus abdominis
Secondary Muscles
Obliques
Recoil Med Ball Slams 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
66a21dcb54ac0011888cc418
66a21dcb54ac0011888cc418
90* situp slow motion (supine)
90* situp slow motion (supine)
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
66a21dcd54ac0011888cc580
66a21dcd54ac0011888cc580
Plank w Rotation
Plank w Rotation
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
66a21dd28006058221448762
66a21dd28006058221448762
Standing Pallof Press - OH Extensions
Standing Pallof Press - OH Extensions
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
66a21dd2f22e0b3f56dff451
66a21dd2f22e0b3f56dff451
Barbell Landmine - Rotational
Barbell Landmine - Rotational
3
3
1
3
m 
0
s
 rest
66a21dd27917d93a4f11d772
66a21dd27917d93a4f11d772
Kneeling Rotation Throw
Kneeling Rotation Throw
3
3
1
3
m 
0
s
 rest
66a21dd2ee90e1291ca55302
66a21dd2ee90e1291ca55302
Recoil Med Ball Slams
Recoil Med Ball Slams
3
3
1
3
m 
0
s
 rest
66a21dcb9b42a6b3fb9e0207
66a21dcb9b42a6b3fb9e0207
Crucifix Holds
Crucifix Holds
3
3
1
3
m 
0
s
 rest
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