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
[[{"exerciseName":"Anti-Extension Hip Rotators","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"20","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"20","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66cef633491cf90cf4c44972","workoutExerciseItemID":"66cef633491cf90cf4c44972","workoutExerciseFullName":"Anti-Extension Hip Rotators"}],[{"exerciseName":"Bulgarian W/ Torso Rotation (DB)","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66970ed67e11c145d9cc116b","workoutExerciseItemID":"66970ed67e11c145d9cc116b","workoutExerciseFullName":"Bulgarian W/ Torso Rotation (DB)"}],[{"exerciseName":"Pelvic Rotations Into Swiss Ball","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66cef5796be41cc4241ddbea","workoutExerciseItemID":"66cef5796be41cc4241ddbea","workoutExerciseFullName":"Pelvic Rotations Into Swiss Ball"}],[{"exerciseName":"Quadruped Hip Drops","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"10","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66ca8b81d6bd6c0f2b699980","workoutExerciseItemID":"66ca8b81d6bd6c0f2b699980","workoutExerciseFullName":"Quadruped Hip Drops"}]]

Daily Mobility (Thursday)

Daily Mobility (Thursday)
10 mins

Hip loading, rotation & golf specific separation

66cefd433d9a0acfe176a6b3

Play Button
Anti-Extension Hip Rotators
 sets
 kg
 reps 
 rest
Notes
66cef633491cf90cf4c44972
Swiss Ball
Anti-Extension Hip Rotators
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set the Swiss ball behind your left butt cheek
  2. Rotate your hips and pelvis in order to clear your lead side
  3. Apply pressure into the ball as you make a turn
  4. Maintain a stable upper body in order to separate your upper and lower body
  5. Note: if you can't keep the upper body still and effectively separate the lower body, use a golf club or support to set the upper body
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Anti-Extension Hip Rotators muscle groups
Play Button
Bulgarian W/ Torso Rotation (DB)
 sets
 kg
 reps 
 rest
Notes
66970ed67e11c145d9cc116b
Dumbbell
Bulgarian W/ Torso Rotation (DB)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your rear leg in an elevated position. Stand in good posture and set the dumbbell where the elbows are bent at 90 degrees
  2. Perform a Bulgarian split squat, ensure that your knee alignment is straight forward the entire time
  3. As you perform the squatting motion, perform a torso rotation with the dumbbell
  4. You're trying to maintain lower body stability as you rotate your upper body
  5. As you're squatting, ensure that you maintain your height of your torso and keep your posture!
Where you should 'feel it':
Primary Muscles:
Glutes,Quads,Abs
Gluteus Maximus,Quadriceps,Rectus abdominis
Secondary Muscles
Bulgarian W/ Torso Rotation (DB) muscle groups
Play Button
Pelvic Rotations Into Swiss Ball
 sets
 kg
 reps 
 rest
Notes
66cef5796be41cc4241ddbea
Swiss Ball
Pelvic Rotations Into Swiss Ball
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set Swiss ball in contact with left glute (just behind left hip)
  2. Rotate your pelvis and apply pressure into the swiss ball
  3. Separate your upper and lower body by maintaining a stable torso
  4. Note: if you aren't able to maintain a stable upper body use assistance (e.g., a golf club) as a support to hold onto
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Pelvic Rotations Into Swiss Ball 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
66cef633491cf90cf4c44972
66cef633491cf90cf4c44972
Anti-Extension Hip Rotators
Anti-Extension Hip Rotators
3
3
1
3
m 
0
s
 rest
66970ed67e11c145d9cc116b
66970ed67e11c145d9cc116b
Bulgarian W/ Torso Rotation (DB)
Bulgarian W/ Torso Rotation (DB)
3
3
1
3
m 
0
s
 rest
66cef5796be41cc4241ddbea
66cef5796be41cc4241ddbea
Pelvic Rotations Into Swiss Ball
Pelvic Rotations Into Swiss Ball
3
3
1
3
m 
0
s
 rest
66ca8b81d6bd6c0f2b699980
66ca8b81d6bd6c0f2b699980
Quadruped Hip Drops
Quadruped Hip Drops
3
3
1
3
m 
0
s
 rest
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
utm_campaign