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 (Sat)

Daily Mobility (Sat)
10 mins

Lower Back Longevity

66abfab772a210ec48f28f87

Play Button
Dowel Horse Stances
 sets
 kg
 reps 
 rest
Notes
6656db67f04c6569e9a5ba7c
Bodyweight
Dowel Horse Stances
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Place a dowel straight down your spine, in contact with your head, upper back and tail bone
  2. Slowly extend out opposite arm and leg simultaneously
  3. Ensure that as you extend opposite arm and leg you don't compromise your spine angle to create an arch (keep flat)
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Dowel Horse Stances muscle groups
Play Button
Side Plank
 sets
 kg
 reps 
 rest
Notes
6548b66b21d1dc08aa1fc6fe
Bodyweight
Side Plank
Notes:
Key Points:

  • On your side position your elbow under your shoulder.

  • Straighten your body and hold.

  • Hold for the desired amount of time.

Common Mistakes:

  • Positioning elbow too far up.

  • Hips caving down.

  • Torso not being straight.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Shoulders, Glutes
Side Plank - Bodyweight muscle groups
Play Button
Open & Close The Gate
 sets
 kg
 reps 
 rest
Notes
665968288228c73b331d3e1f
Mobility
Open & Close The Gate
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Stand on one leg and set your other leg to a 90 degree position
  2. Open up this leg as much as possible, pushing your range of motion
  3. Briefly pause
  4. Control the hip back to its original start point
  5. Try and maintain the 90 degree height throughout rotation
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Open & Close The Gate muscle groups
Play Button
Pelvic Rotations (Club Assisted)
 sets
 kg
 reps 
 rest
Notes
6656dd08e250699a3da01d80
Mobility
Pelvic Rotations (Club Assisted)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Hold a club to aid in stabilising your upper body as you try and disassociate your lower body
  2. Maximally rotate the pelvis into your trail hip
  3. Follow by maximally rotating the pelvis into your lead hip, emulating the requirements of the pelvis in the golf swing
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Pelvic Rotations (Club Assisted) muscle groups
6656db67f04c6569e9a5ba7c
6656db67f04c6569e9a5ba7c
Dowel Horse Stances
Dowel Horse Stances
3
3
1
3
m 
0
s
 rest
6548b66b21d1dc08aa1fc6fe
6548b66b21d1dc08aa1fc6fe
Side Plank
Side Plank - Bodyweight
3
3
1
3
m 
0
s
 rest
665968288228c73b331d3e1f
665968288228c73b331d3e1f
Open & Close The Gate
Open & Close The Gate
3
3
1
3
m 
0
s
 rest
6656dd08e250699a3da01d80
6656dd08e250699a3da01d80
Pelvic Rotations (Club Assisted)
Pelvic Rotations (Club Assisted)
3
3
1
3
m 
0
s
 rest
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