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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Daily Mobility 1

Daily Mobility 1
10 mins

Posture, swing, hips

66dd7c0f3642b2519b1fceea

Play Button
Anti Sway Rotations
 sets
 kg
 reps 
 rest
Notes
66d66fa758fdefb06e81b92c
Swiss Ball
Anti Sway Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself into golf posture with the Swiss ball in contact with your left butt cheek
  2. With your hands across your chest, rotate into your trail side, with great emphasis on the rotation of your hips/pelvis
  3. Ensure that you have some pressure into the ball and maintain this throughout the entire movement
Where you should 'feel it':
Primary Muscles:
Lats,Hips,Glutes
Latissimus Dorsi,Hips,Gluteus Maximus
Secondary Muscles
Anti Sway Rotations muscle groups
Play Button
Quadruped Hip Drops
 sets
 kg
 reps 
 rest
Notes
66ca8b81d6bd6c0f2b699980
Mobility
Quadruped Hip Drops
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your hands and toes in contact with the ground, create a 90 degree bend through your knees
  2. With your upper body completely still and stable, slowly drop your hips down to one side and then the other
  3. The priority throughout this exercise is to maximise lower body separation with the supported upper body
  4. Feels: collapsing through the lower body to generate maximal range of motion (sometimes breathing out as you attempt maximal range can help with this)
Where you should 'feel it':
Primary Muscles:
Quads,Shoulders
Quadriceps,Deltoids
Secondary Muscles
Quadruped Hip Drops muscle groups
Play Button
3-Point Touch
 sets
 kg
 reps 
 rest
Notes
66d66e47b3c37ff6b2bd7e4c
Bodyweight
3-Point Touch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set 3 dumbbells upright with an equal distance apart
  2. Set the single leg in line with the middle dumbbell
  3. With your opposite arm and leg, set them at the top
  4. Hinge at the hips and reach out to touch one dumbbell at a time (from left to right)
  5. Perform in a slow, controlled manner
Where you should 'feel it':
Primary Muscles:
Glutes,Hamstrings
Gluteus Maximus,Hamstrings
Secondary Muscles
3-Point Touch muscle groups
Play Button
Deep Squat W/ Torso Rotation
 sets
 kg
 reps 
 rest
Notes
66556d8624280cdd17e701c1
Bodyweight
Deep Squat W/ Torso Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Find yourself at the bottom of a deep squat
  2. Keeping your heels in contact with the floor, bring your feet as close together as they can
  3. With a stable lower body, extend up and rotate maximally with one arm at a time
  4. Alternate reps and make sure you look up as you do this
Where you should 'feel it':
Primary Muscles:
Lats,Quads
Latissimus Dorsi,Quadriceps
Secondary Muscles
Deep Squat W/ Torso Rotation muscle groups
Play Button
Seated Banded Hip Internal Rotation
 sets
 kg
 reps 
 rest
Notes
66556c5e03c23c0748c09125
Bands
Seated Banded Hip Internal Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Attach a light weight mini-band around your ankles, place a block in between your knees and take a seated position
  2. Hold the sides of the box/bench to aid in stabilising your upper body
  3. With one leg, internally rotate from your pelvis to a maximal position
  4. Attempt to control each repetition as much as possible
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Seated Banded Hip Internal Rotation muscle groups
66d66fa758fdefb06e81b92c
66d66fa758fdefb06e81b92c
Anti Sway Rotations
Anti Sway Rotations
3
3
1
3
m 
0
s
 rest
66ca8b81d6bd6c0f2b699980
66ca8b81d6bd6c0f2b699980
Quadruped Hip Drops
Quadruped Hip Drops
3
3
1
3
m 
0
s
 rest
66d66e47b3c37ff6b2bd7e4c
66d66e47b3c37ff6b2bd7e4c
3-Point Touch
3-Point Touch
3
3
1
3
m 
0
s
 rest
66556d8624280cdd17e701c1
66556d8624280cdd17e701c1
Deep Squat W/ Torso Rotation
Deep Squat W/ Torso Rotation
3
3
1
3
m 
0
s
 rest
66556c5e03c23c0748c09125
66556c5e03c23c0748c09125
Seated Banded Hip Internal Rotation
Seated Banded Hip Internal Rotation
3
3
1
3
m 
0
s
 rest
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