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 - WO4

Everyday 15 - WO4
15 mins

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

66b4cc2eab8759da7c44fdba

Play Button
Foam Roll Calf Release
 sets
 kg
 reps 
 rest
Notes
66a21dd6b79862a08fc6d848
Mobility
Foam Roll Calf Release
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Roll calves slowly, apply even pressure. Common Mistakes: Rolling too fast, applying uneven pressure.

Where you should 'feel it':
Primary Muscles:
Calves
Gastrocnemius
Secondary Muscles
None
Foam Roll Calf Release muscle groups
Play Button
Calf Stretch Wall Assisted
 sets
 kg
 reps 
 rest
Notes
66a21dd6be7ab1fabaf822d1
Mobility
Calf Stretch Wall Assisted
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Stretch calves slowly, keep heel on ground. Common Mistakes: Overstretching, lifting heel.

Where you should 'feel it':
Primary Muscles:
Calves
Gastrocnemius
Secondary Muscles
None
Calf Stretch Wall Assisted muscle groups
Play Button
Seated Banded Hamstring and Calf Stretch
 sets
 kg
 reps 
 rest
Notes
66a21dd680737967b7886835
Bands
Seated Banded Hamstring and Calf Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Stretch hamstrings and calves slowly, keep back straight. Common Mistakes: Overstretching, rounding back.

Where you should 'feel it':
Primary Muscles:
Hamstrings, Calves
Hamstrings, Gastrocnemius
Secondary Muscles
None
Seated Banded Hamstring and Calf Stretch muscle groups
Play Button
Squat Banded Holds
 sets
 kg
 reps 
 rest
Notes
66a633d905856cc51d722f8f
Bands
Squat Banded Holds
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Hold squat position with band resistance. Common Mistakes: Using too much resistance, poor posture.

Where you should 'feel it':
Primary Muscles:
Quads,Glutes
Quadriceps,Gluteus Maximus
Secondary Muscles
Hamstrings
Squat Banded Holds muscle groups
Play Button
Lower Body Separations
 sets
 kg
 reps 
 rest
Notes
66a633d171a7cb236aa7d440
Bodyweight
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
Play Button
Half Kneeling Rotations
 sets
 kg
 reps 
 rest
Notes
66a633d971a7cb236aa7db1e
Bodyweight
Half Kneeling Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Rotate from half kneeling position. Common Mistakes: Poor balance, not engaging core.

Where you should 'feel it':
Primary Muscles:
Hips,Obliques
Hips,Obliques
Secondary Muscles
Lower Back
Half Kneeling Rotations muscle groups
Play Button
Pigeon Pose Drop Downs
 sets
 kg
 reps 
 rest
Notes
66a633d871ccd2ba7ca894c4
Bodyweight
Pigeon Pose Drop Downs
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Drop down into pigeon pose; maintain stretch. Common Mistakes: Poor posture, not engaging core.

Where you should 'feel it':
Primary Muscles:
Hips,Glutes
Hips,Gluteus Maximus
Secondary Muscles
Lower Back
Pigeon Pose Drop Downs muscle groups
Play Button
GP Weight Shift Rotations
 sets
 kg
 reps 
 rest
Notes
66a633ce6f3bdb0490ce6b1a
Bodyweight
GP Weight Shift Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Shift weight smoothly; rotate torso. Common Mistakes: Twisting knees, not shifting weight fully.

Where you should 'feel it':
Primary Muscles:
Obliques,Hips
Obliques,Hips
Secondary Muscles
Lower Back
GP Weight Shift Rotations muscle groups
Play Button
SL Hinge Throwdowns
 sets
 kg
 reps 
 rest
Notes
66a21dd70d5cc739f0e265ad
Medicine Ball
SL Hinge Throwdowns
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain balance, hinge and throw with control. Common Mistakes: Losing balance, using momentum.

Where you should 'feel it':
Primary Muscles:
Hips, Hamstrings
Hips, Hamstrings
Secondary Muscles
Glutes
SL Hinge Throwdowns muscle groups
66a21dd6b79862a08fc6d848
66a21dd6b79862a08fc6d848
Foam Roll Calf Release
Foam Roll Calf Release
3
3
1
3
m 
0
s
 rest
66a21dd6be7ab1fabaf822d1
66a21dd6be7ab1fabaf822d1
Calf Stretch Wall Assisted
Calf Stretch Wall Assisted
3
3
1
3
m 
0
s
 rest
66a21dd680737967b7886835
66a21dd680737967b7886835
Seated Banded Hamstring and Calf Stretch
Seated Banded Hamstring and Calf Stretch
3
3
1
3
m 
0
s
 rest
66a633d905856cc51d722f8f
66a633d905856cc51d722f8f
Squat Banded Holds
Squat Banded Holds
3
3
1
3
m 
0
s
 rest
66a633d171a7cb236aa7d440
66a633d171a7cb236aa7d440
Lower Body Separations
Lower Body Separations
3
3
1
3
m 
0
s
 rest
66a633d971a7cb236aa7db1e
66a633d971a7cb236aa7db1e
Half Kneeling Rotations
Half Kneeling Rotations
3
3
1
3
m 
0
s
 rest
66a633d871ccd2ba7ca894c4
66a633d871ccd2ba7ca894c4
Pigeon Pose Drop Downs
Pigeon Pose Drop Downs
3
3
1
3
m 
0
s
 rest
66a633ce6f3bdb0490ce6b1a
66a633ce6f3bdb0490ce6b1a
GP Weight Shift Rotations
GP Weight Shift Rotations
3
3
1
3
m 
0
s
 rest
66a21dd70d5cc739f0e265ad
66a21dd70d5cc739f0e265ad
SL Hinge Throwdowns
SL Hinge Throwdowns
3
3
1
3
m 
0
s
 rest
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