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 Sway Rotations","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"8e"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"8e"}],"guideID":"66d66fa758fdefb06e81b92c","workoutExerciseItemID":"66d66fa758fdefb06e81b92c","workoutExerciseFullName":"Anti Sway Rotations"}],{"Super Set":[{"exerciseName":"Quadruped Abductions","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"10","exerciseRestMinutes":"0","reps":"8e"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"10","exerciseRestMinutes":"0","reps":"8e"}],"guideID":"66a71c8621adb906500f3816","workoutExerciseItemID":"66a71c8621adb906500f3816","workoutExerciseFullName":"Quadruped Abductions"},{"exerciseName":"Bench Internal Hip Rotation","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"10","exerciseRestMinutes":"0","reps":"10e"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"10","exerciseRestMinutes":"0","reps":"10e"}],"guideID":"65e15ade003a35c2ff58ee42","workoutExerciseItemID":"65e15ade003a35c2ff58ee42","workoutExerciseFullName":"Bench Internal Hip Rotation"}]},{"Super Set":[{"exerciseName":"External Hip + Thoracic Rotation Hold","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Secs","loadAmount":"","exerciseRestSeconds":"10","exerciseRestMinutes":"0","reps":"20"},{"measure":"Kg","quantityUnit":"Secs","loadAmount":"","exerciseRestSeconds":"10","exerciseRestMinutes":"0","reps":"20"}],"guideID":"668dc7ec2b304787bfba7e2b","workoutExerciseItemID":"668dc7ec2b304787bfba7e2b","workoutExerciseFullName":"External Hip + Thoracic Rotation Hold"},{"exerciseName":"Couch Stretch W/ Shoulder Flexion","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Secs","loadAmount":"","exerciseRestSeconds":"10","exerciseRestMinutes":"0","reps":"20"},{"measure":"Kg","quantityUnit":"Secs","loadAmount":"","exerciseRestSeconds":"10","exerciseRestMinutes":"0","reps":"20"}],"guideID":"668dc6843c35e46472da8690","workoutExerciseItemID":"668dc6843c35e46472da8690","workoutExerciseFullName":"Couch Stretch W/ Shoulder Flexion"}]}]

Full Mobility

Full Mobility
10 mins

Hip mobility progressions for golf

67d1628a7fe49f567e0af816

Play Button
Anti Sway Rotations
 sets
 kg
 reps 
 rest
Notes
66d66fa758fdefb06e81b92c
Swiss Ball
Anti Sway Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself into golf posture with the Swiss ball in contact with your left butt cheek
  2. With your hands across your chest, rotate into your trail side, with great emphasis on the rotation of your hips/pelvis
  3. Ensure that you have some pressure into the ball and maintain this throughout the entire movement
Where you should 'feel it':
Primary Muscles:
Lats,Hips,Glutes
Latissimus Dorsi,Hips,Gluteus Maximus
Secondary Muscles
Anti Sway Rotations muscle groups
Play Button
Quadruped Abductions
 sets
 kg
 reps 
 rest
Notes
66a71c8621adb906500f3816
Mobility
Quadruped Abductions
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself on all 4's (quadruped)
  2. Ensuring that you keep your shoulders square for the entire movement, disasociate through one hip at a time
  3. Perform maximal hip abduction through one hip, keeping a 90 degree angle in that leg the whole time
  4. As you attempt maximal hip abduction, ensure that you don't arch your back. Keep all the movement through the hip
Where you should 'feel it':
Primary Muscles:
Glutes,Hips
Gluteus Maximus,Hips
Secondary Muscles
Quadruped Abductions muscle groups
Play Button
Bench Internal Hip Rotation
 sets
 kg
 reps 
 rest
Notes
65e15ade003a35c2ff58ee42
Mobility
Bench Internal Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself on all 4's and in line with a bench
  2. Open up one hip as much as possible, then plant the knee on the bench
  3. Keeping everything else still, raise your foot as high as possible whilst keeping the knee in contact with the bench
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Bench Internal Hip Rotation muscle groups
Play Button
External Hip + Thoracic Rotation Hold
 sets
 kg
 reps 
 rest
Notes
668dc7ec2b304787bfba7e2b
Mobility
External Hip + Thoracic Rotation Hold
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. From a seated position on the ground, bring one knee toward your chest and place your foot over the other leg
  2. Using your opposite arm, set that external rotation at the hip
  3. Using the other arm, guide this thoracic rotation stretch
  4. Ensure the movement is done is a controlled manner
  5. Pro tip: exhale just before you starting the thoracic rotation to gain greater range of motion.
Where you should 'feel it':
Primary Muscles:
Lats,Hips
Latissimus Dorsi,Hips
Secondary Muscles
External Hip + Thoracic Rotation Hold muscle groups
Play Button
Couch Stretch W/ Shoulder Flexion
 sets
 kg
 reps 
 rest
Notes
668dc6843c35e46472da8690
Mobility
Couch Stretch W/ Shoulder Flexion
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your rear leg in an elevated position, with your thigh pointing directly downward 
  2. Perform a posterior pelvic tilt to effectively stretch your hip flexors (removing any arch in your lower back).
  3. Holding that posterior tilt of the pelvic, perform a controlled shoulder flexion with both arms
  4. For greater comfort, consider placing a mat under the rear knee
Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Quads
Couch Stretch W/ Shoulder Flexion muscle groups
66d66fa758fdefb06e81b92c
66d66fa758fdefb06e81b92c
Anti Sway Rotations
Anti Sway Rotations
3
3
1
3
m 
0
s
 rest
66a71c8621adb906500f3816
66a71c8621adb906500f3816
Quadruped Abductions
Quadruped Abductions
3
3
1
3
m 
0
s
 rest
65e15ade003a35c2ff58ee42
65e15ade003a35c2ff58ee42
Bench Internal Hip Rotation
Bench Internal Hip Rotation
3
3
1
3
m 
0
s
 rest
668dc7ec2b304787bfba7e2b
668dc7ec2b304787bfba7e2b
External Hip + Thoracic Rotation Hold
External Hip + Thoracic Rotation Hold
3
3
1
3
m 
0
s
 rest
668dc6843c35e46472da8690
668dc6843c35e46472da8690
Couch Stretch W/ Shoulder Flexion
Couch Stretch W/ Shoulder Flexion
3
3
1
3
m 
0
s
 rest
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