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:
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Daily Mobility 6

Daily Mobility 6
10 mins

Spinal health

66bdbde13c98f0392e762a6c

Play Button
Kick Through T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
669e23fa9dbe50ccd1ebf6bf
Mobility
Kick Through T-Spine Opener
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. From the top of a push-up position, kick through with one leg and extended it once set.
  2. Try and make sure that your leg is in line with your hip joint
  3. With the arm closest to the kicked through leg, perform a t-spine opener in a controlled manner
  4. Repeat for prescribed reps on one side before changing
Where you should 'feel it':
Primary Muscles:
Glutes,Lats
Gluteus Maximus,Latissimus Dorsi
Secondary Muscles
Kick Through T-Spine Opener muscle groups
Play Button
External Hip + Thoracic Rotation Hold
 sets
 kg
 reps 
 rest
Notes
668dc7ec2b304787bfba7e2b
Mobility
External Hip + Thoracic Rotation Hold
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. From a seated position on the ground, bring one knee toward your chest and place your foot over the other leg
  2. Using your opposite arm, set that external rotation at the hip
  3. Using the other arm, guide this thoracic rotation stretch
  4. Ensure the movement is done is a controlled manner
  5. Pro tip: exhale just before you starting the thoracic rotation to gain greater range of motion.
Where you should 'feel it':
Primary Muscles:
Lats,Hips
Latissimus Dorsi,Hips
Secondary Muscles
External Hip + Thoracic Rotation Hold muscle groups
Play Button
Wall Lat Stretch
 sets
 kg
 reps 
 rest
Notes
6656dfe0534c70dccb3f800a
Mobility
Wall Lat Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself with both hands in contact with the wall. Hinge at your hips
  2. Keeping your hands in the same position, allow your head to drop downward
  3. The weight of your head will aid in stretching out your shoulders and lats
  4. Pro tip: exhale as you sink downward into this stretch, this will help improve range of motion
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Wall Lat Stretch muscle groups
Play Button
Reverse Lunge & Torso Rotation (W/U)
 sets
 kg
 reps 
 rest
Notes
66596100ac3de8ef1e86704c
Mobility
Reverse Lunge & Torso Rotation (W/U)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start in a standing position holding a golf club
  2. Perform a backward lunge to set your lower body as a stable base
  3. Rotate your thoracic spine toward your front leg
  4. Alternate legs for each rep
Where you should 'feel it':
Primary Muscles:
Glutes,Lats
Gluteus Maximus,Latissimus Dorsi
Secondary Muscles
Quads
Reverse Lunge & Torso Rotation (W/U) muscle groups
Play Button
Golf Posture Thoracic Rotations (Dowel Assisted)
 sets
 kg
 reps 
 rest
Notes
6656df1a0a1c6cc3e2f6da0c
Mobility
Golf Posture Thoracic Rotations (Dowel Assisted)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself into golf posture (a small hinge at the hips)
  2. Hold the dowel with one arm to provide stabilisation to your body
  3. With the opposite arm, extend and rotate to a maximal position
  4. Allow the dowel to freely move (so long as the bottom stays in contact with the floor)
  5. Don't hold the dowel at a point that is too high
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Golf Posture Thoracic Rotations (Dowel Assisted) muscle groups
669e23fa9dbe50ccd1ebf6bf
669e23fa9dbe50ccd1ebf6bf
Kick Through T-Spine Opener
Kick Through T-Spine Opener
3
3
1
3
m 
0
s
 rest
668dc7ec2b304787bfba7e2b
668dc7ec2b304787bfba7e2b
External Hip + Thoracic Rotation Hold
External Hip + Thoracic Rotation Hold
3
3
1
3
m 
0
s
 rest
6656dfe0534c70dccb3f800a
6656dfe0534c70dccb3f800a
Wall Lat Stretch
Wall Lat Stretch
3
3
1
3
m 
0
s
 rest
66596100ac3de8ef1e86704c
66596100ac3de8ef1e86704c
Reverse Lunge & Torso Rotation (W/U)
Reverse Lunge & Torso Rotation (W/U)
3
3
1
3
m 
0
s
 rest
6656df1a0a1c6cc3e2f6da0c
6656df1a0a1c6cc3e2f6da0c
Golf Posture Thoracic Rotations (Dowel Assisted)
Golf Posture Thoracic Rotations (Dowel Assisted)
3
3
1
3
m 
0
s
 rest
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