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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Everyday 15 - WO1

Everyday 15 - WO1
15 mins

A short 15 min workout you can complete each day to maintain your golf fitness levels

66b47bf40d1db2c197ad8ead

Play Button
Plank Lunge Drawbacks (Gliding Disc)
 sets
 kg
 reps 
 rest
Notes
66a633d89b26d3f2b503675d
Bodyweight
Plank Lunge Drawbacks (Gliding Disc)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Lunge and draw back from plank position. Common Mistakes: Not engaging core, poor coordination.

Where you should 'feel it':
Primary Muscles:
Hips,Abs
Hips,Rectus abdominis
Secondary Muscles
Quads
Plank Lunge Drawbacks (Gliding Disc) muscle groups
Play Button
L-sit Elevation Pulls-Banded
 sets
 kg
 reps 
 rest
Notes
66a633d515171cfef89174d3
Bands
L-sit Elevation Pulls-Banded
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Elevate into L-sit; engage core and shoulders. Common Mistakes: Poor coordination, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs,Shoulders
Rectus abdominis,Deltoids
Secondary Muscles
Lats
L-sit Elevation Pulls-Banded muscle groups
Play Button
Golf Posture T-Spine Opener - Wall Assisted Band Pulls
 sets
 kg
 reps 
 rest
Notes
66a21dd9f2144d70ddaa4554
Bands
Golf Posture T-Spine Opener - Wall Assisted Band Pulls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, open T-spine with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Golf Posture T-Spine Opener - Wall Assisted Band Pulls muscle groups
Play Button
Split Stance T-Spine Rotation w Band
 sets
 kg
 reps 
 rest
Notes
66a21dd193efb8fdaec38ace
Bands
Split Stance T-Spine Rotation w Band
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep band tension, rotate with control. Common Mistakes: Letting band pull you off balance.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Split Stance T-Spine Rotation w Band muscle groups
Play Button
SA Rotational Rows - Bent Over
 sets
 kg
 reps 
 rest
Notes
66a21dd9e428e7f0ed330d20
Barbell
SA Rotational Rows - Bent Over
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep back straight, row and rotate with control. Common Mistakes: Using momentum, not engaging back muscles.

Where you should 'feel it':
Primary Muscles:
Lats, Traps
Latissimus Dorsi, Trapezius
Secondary Muscles
Obliques
SA Rotational Rows - Bent Over muscle groups
66a633d89b26d3f2b503675d
66a633d89b26d3f2b503675d
Plank Lunge Drawbacks (Gliding Disc)
Plank Lunge Drawbacks (Gliding Disc)
3
3
1
3
m 
0
s
 rest
66a633d515171cfef89174d3
66a633d515171cfef89174d3
L-sit Elevation Pulls-Banded
L-sit Elevation Pulls-Banded
3
3
1
3
m 
0
s
 rest
66a21dd9f2144d70ddaa4554
66a21dd9f2144d70ddaa4554
Golf Posture T-Spine Opener - Wall Assisted Band Pulls
Golf Posture T-Spine Opener - Wall Assisted Band Pulls
3
3
1
3
m 
0
s
 rest
66a21dd193efb8fdaec38ace
66a21dd193efb8fdaec38ace
Split Stance T-Spine Rotation w Band
Split Stance T-Spine Rotation w Band
3
3
1
3
m 
0
s
 rest
66a21dd9e428e7f0ed330d20
66a21dd9e428e7f0ed330d20
SA Rotational Rows - Bent Over
SA Rotational Rows - Bent Over
3
3
1
3
m 
0
s
 rest
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