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 (Monday)

Daily Mobility (Monday)
10 mins

Postural corrective day!

66c19dd58cb1342354612d37

Play Button
Cats/Cows
 sets
 kg
 reps 
 rest
Notes
65dae6ca712c7a05ae8be68d
Mobility
Cats/Cows
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in quadruped position (all 4's)
  2. Arch your back as much as you possibly can
  3. Round your back as much as you possibly can
  4. Ensure each rep is performed with great control
Where you should 'feel it':
Primary Muscles:
Lower Back
Erector Spinae
Secondary Muscles
Cats/Cows muscle groups
Play Button
Should Y, T, I (Unilateral)
 sets
 kg
 reps 
 rest
Notes
668dcb2ad8c8baa4fbfe2ae4
Mobility
Should Y, T, I (Unilateral)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Lying in a prone position on the floor, make a fist with one arm and rest your head on it
  2. With the focus arm, point your thumb up and flex your shoulder into a Y position. Focus on maximal range of motion each rep
  3. Slowly lower and extend out to create a T. Again, the focus is reaching your max range
  4. Slowly lower and extend backward to create an I. Reach that maximal range once again
  5. Ensure each rep is done in a slow, controlled manner. Each rep is done with purpose!
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Should Y, T, I (Unilateral) muscle groups
Play Button
Y W T Postural Endurance
 sets
 kg
 reps 
 rest
Notes
65d677ad1fd8dce3dbc03f59
Bodyweight
Y W T Postural Endurance
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Keeping your head off the ground, retract your shoulder blades to start in a W position
  2. Extend your arms out to create a T, ensure you're trying to retract your shoulder blade backs much as possible
  3. Return to a W with maximal external rotation
  4. Extend out to a Y, keeping your wrists as high as possible
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Lower Back
Y W T Postural Endurance muscle groups
Play Button
Golf Posture External Shoulder Rotations
 sets
 kg
 reps 
 rest
Notes
65d2f686d182c8ea10aadda4
Cable
Golf Posture External Shoulder Rotations
Notes:
Key Points:
  • Set yourself in golf posture (6-iron)
  • Freely externally rotate your shoulder to maximal external rotation
  • Allow your upper arm to come off your torso
Common Mistakes:
  • Lifting excessive load, just focus on range of motion
  • Compensating with your upper torso in order to lift the weight
  • Keeping your upper arm connected with your torso, this promotes chicken winging

Exercise Notes:

Key Points:

  • Set yourself in golf posture (6-iron)
  • Freely externally rotate your shoulder to maximal external rotation
  • Allow your upper arm to come off your torso

Common Mistakes:

  • Lifting excessive load, just focus on range of motion
  • Compensating with your upper torso in order to lift the weight
  • Keeping your upper arm connected with your torso, this promotes chicken winging
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
Golf Posture External Shoulder Rotations muscle groups
Play Button
Neck Side Flexions
 sets
 kg
 reps 
 rest
Notes
665960613744b4d86f8dae68
Mobility
Neck Side Flexions
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start in a standing position
  2. Use your hand to gently pull your neck toward that side
  3. Alternate between sides for each rep
  4. Ensure you don't perform any jarring movements, this must be performed SLOWLY
Where you should 'feel it':
Primary Muscles:
Traps
Trapezius
Secondary Muscles
Neck Side Flexions muscle groups
65dae6ca712c7a05ae8be68d
65dae6ca712c7a05ae8be68d
Cats/Cows
Cats/Cows
3
3
1
3
m 
0
s
 rest
668dcb2ad8c8baa4fbfe2ae4
668dcb2ad8c8baa4fbfe2ae4
Should Y, T, I (Unilateral)
Should Y, T, I (Unilateral)
3
3
1
3
m 
0
s
 rest
65d677ad1fd8dce3dbc03f59
65d677ad1fd8dce3dbc03f59
Y W T Postural Endurance
Y W T Postural Endurance
3
3
1
3
m 
0
s
 rest
65d2f686d182c8ea10aadda4
65d2f686d182c8ea10aadda4
Golf Posture External Shoulder Rotations
Golf Posture External Shoulder Rotations
3
3
1
3
m 
0
s
 rest
665960613744b4d86f8dae68
665960613744b4d86f8dae68
Neck Side Flexions
Neck Side Flexions
3
3
1
3
m 
0
s
 rest
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