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 Workout Rest of the program Back

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Everyday 15 - WO2

Everyday 15 - WO2

15 mins

A 15min daily workout to help maintain your golf fitness levels

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Side Lunge Body Bar Side Bends

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Side Lunge Body Bar Side Bends

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Lunge sideways; bend body bar. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':

Primary Muscles:

Obliques,Quads

Obliques,Quadriceps

Secondary Muscles

Hips

Side Lunge Body Bar Side Bends muscle groups

Squat Hip Rolls

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Squat Hip Rolls

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Squat and roll hips; maintain posture. Common Mistakes: Poor coordination, losing balance.

Where you should 'feel it':

Primary Muscles:

Quads,Glutes

Quadriceps,Gluteus Maximus

Secondary Muscles

Hips

Squat Hip Rolls muscle groups

BW Squats - Wide Stance

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BW Squats - Wide Stance

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Squat with wide stance; maintain posture. Common Mistakes: Poor balance, not squatting deeply.

Where you should 'feel it':

Primary Muscles:

Quads,Glutes

Quadriceps,Gluteus Maximus

Secondary Muscles

Hamstrings

BW Squats - Wide Stance muscle groups

Lower Body Separations

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Lower Body Separations

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Focus on separating lower body movement. Common Mistakes: Poor coordination, not fully separating.

Where you should 'feel it':

Primary Muscles:

Hips,Quads

Hips,Quadriceps

Secondary Muscles

None

Lower Body Separations muscle groups

POP Squats Weighted

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POP Squats Weighted

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Hamstrings

POP Squats Weighted muscle groups

Medicine Ball Supine Throw

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Medicine Ball Supine Throw

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Engage core, throw with power. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':

Primary Muscles:

Chest, Triceps

Pectoralis Major, Triceps brachii

Secondary Muscles

Shoulders

Medicine Ball Supine Throw muscle groups

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