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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Pulses"}]]

End Range Movement Integrated

End Range Movement Integrated
45 mins

A Combination Of Mobility that Incorporates The Golf Movements To The Fullest

66b4e4855ad8ff3d1a3469d4

Play Button
T-Spine Seated omni Directional
 sets
 kg
 reps 
 rest
Notes
66a21dcd80737967b78862dc
Bodyweight
T-Spine Seated omni Directional
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Sit tall, move arms in all directions. Common Mistakes: Slouching, using momentum.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
T-Spine Seated omni Directional muscle groups
Play Button
90/90 US + Hip Drive + Step Through
 sets
 kg
 reps 
 rest
Notes
66a21dcfdaf1c101e9341e68
Mobility
90/90 US + Hip Drive + Step Through
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage hips, move smoothly. Common Mistakes: Using momentum, not engaging hips.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Glutes
90/90 US + Hip Drive + Step Through muscle groups
Play Button
Standing Split Stance Hip Rotations
 sets
 kg
 reps 
 rest
Notes
66a21dce68d0eed86b5dffd7
Bodyweight
Standing Split Stance Hip Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep hips square, rotate smoothly. Common Mistakes: Over-rotating, losing balance.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Glutes
Standing Split Stance Hip Rotations muscle groups
Play Button
Swiss Ball Rotations
 sets
 kg
 reps 
 rest
Notes
66a21dcf7917d93a4f11d62e
Swiss Ball
Swiss Ball Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, rotate with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Swiss Ball Rotations muscle groups
Play Button
Standing Golf Posture Rotations - Pulsed
 sets
 kg
 reps 
 rest
Notes
66a21dcf0248e484a0cca138
Golf Specific
Standing Golf Posture Rotations - Pulsed
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain golf posture, rotate with pulses. Common Mistakes: Rushing, losing posture.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Standing Golf Posture Rotations - Pulsed muscle groups
Play Button
Seated Golf Posture Rotations Pulsed
 sets
 kg
 reps 
 rest
Notes
66a21dcff2144d70ddaa4016
Golf Specific
Seated Golf Posture Rotations Pulsed
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain golf posture, rotate with pulses. Common Mistakes: Slouching, using momentum.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Seated Golf Posture Rotations Pulsed muscle groups
Play Button
Golf Posture Rotational Pulls
 sets
 kg
 reps 
 rest
Notes
66a21dcf52ca852b2dc515d1
Golf Specific
Golf Posture Rotational Pulls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain golf posture, pull with control. Common Mistakes: Rushing, losing posture.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Golf Posture Rotational Pulls muscle groups
Play Button
Golf Posture Rotational Body Pulls
 sets
 kg
 reps 
 rest
Notes
66a21dcf16e5267f92f69eb9
Golf Specific
Golf Posture Rotational Body Pulls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain golf posture, pull with control. Common Mistakes: Rushing, losing posture.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Golf Posture Rotational Body Pulls muscle groups
Play Button
SL Resisted Width Pulls
 sets
 kg
 reps 
 rest
Notes
66a21dcf14e597c55a12f7af
Bands
SL Resisted Width Pulls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep shoulders engaged, pull with control. Common Mistakes: Letting resistance pull you off balance.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
SL Resisted Width Pulls muscle groups
Play Button
SL Resisted Width Pulls - Pulses
 sets
 kg
 reps 
 rest
Notes
66a21dcf8bb95f91b386d571
Bands
SL Resisted Width Pulls - Pulses
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep shoulders engaged, pull with pulses. Common Mistakes: Using momentum, not engaging shoulders.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
SL Resisted Width Pulls - Pulses muscle groups
66a21dcd80737967b78862dc
66a21dcd80737967b78862dc
T-Spine Seated omni Directional
T-Spine Seated omni Directional
3
3
1
3
m 
0
s
 rest
66a21dcfdaf1c101e9341e68
66a21dcfdaf1c101e9341e68
90/90 US + Hip Drive + Step Through
90/90 US + Hip Drive + Step Through
3
3
1
3
m 
0
s
 rest
66a21dce68d0eed86b5dffd7
66a21dce68d0eed86b5dffd7
Standing Split Stance Hip Rotations
Standing Split Stance Hip Rotations
3
3
1
3
m 
0
s
 rest
66a21dcf7917d93a4f11d62e
66a21dcf7917d93a4f11d62e
Swiss Ball Rotations
Swiss Ball Rotations
3
3
1
3
m 
0
s
 rest
66a21dcf0248e484a0cca138
66a21dcf0248e484a0cca138
Standing Golf Posture Rotations - Pulsed
Standing Golf Posture Rotations - Pulsed
3
3
1
3
m 
0
s
 rest
66a21dcff2144d70ddaa4016
66a21dcff2144d70ddaa4016
Seated Golf Posture Rotations Pulsed
Seated Golf Posture Rotations Pulsed
3
3
1
3
m 
0
s
 rest
66a21dcf52ca852b2dc515d1
66a21dcf52ca852b2dc515d1
Golf Posture Rotational Pulls
Golf Posture Rotational Pulls
3
3
1
3
m 
0
s
 rest
66a21dcf16e5267f92f69eb9
66a21dcf16e5267f92f69eb9
Golf Posture Rotational Body Pulls
Golf Posture Rotational Body Pulls
3
3
1
3
m 
0
s
 rest
66a21dcf14e597c55a12f7af
66a21dcf14e597c55a12f7af
SL Resisted Width Pulls
SL Resisted Width Pulls
3
3
1
3
m 
0
s
 rest
66a21dcf8bb95f91b386d571
66a21dcf8bb95f91b386d571
SL Resisted Width Pulls - Pulses
SL Resisted Width Pulls - Pulses
3
3
1
3
m 
0
s
 rest
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