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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Release Impact"}],[{"exerciseName":"Swiss Ball Bounce Rotations","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66a633dd3d2c8369837d6e34","workoutExerciseItemID":"66a633dd3d2c8369837d6e34","workoutExerciseFullName":"Swiss Ball Bounce Rotations"}]]

Golf Movement I

Golf Movement I

1 hour

Motor controlled Movements to complete the step between fitness and golf!

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Standing Side Bends - Overhead Band

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Standing Side Bends - Overhead Band

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Bend sideways with overhead band resistance. Common Mistakes: Using too much resistance, poor control.

Where you should 'feel it':

Primary Muscles:

Obliques,Shoulders

Obliques,Deltoids

Secondary Muscles

None

Standing Side Bends - Overhead Band muscle groups

Lateral Band Walks

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Lateral Band Walks

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Engage glutes, walk with control. Common Mistakes: Using momentum, not engaging glutes.

Where you should 'feel it':

Primary Muscles:

Glutes

Gluteus Maximus

Secondary Muscles

Hips

Lateral Band Walks muscle groups

Walking Directional Lunges + Rotation

66a21dd439af5ec42b9ca99b

Walking Directional Lunges + Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':

Primary Muscles:

Quads, Glutes

Quadriceps, Gluteus Maximus

Secondary Muscles

Obliques

Walking Directional Lunges + Rotation muscle groups

Swiss Ball Bounce KB Swings Rotations

66a633dac2048d9ffe11a890

Swiss Ball Bounce KB Swings Rotations

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Bounce on Swiss ball; swing kettlebell with rotation. Common Mistakes: Poor balance, using too much weight.

Where you should 'feel it':

Primary Muscles:

Glutes,Hamstrings

Gluteus Maximus,Hamstrings

Secondary Muscles

Shoulders,Lower Back

Swiss Ball Bounce KB Swings Rotations muscle groups

Wall Ball Woodchops - Up to Down

66a633dc8bb4818c49b6bbed

Wall Ball Woodchops - Up to Down

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Chop med ball from up to down against wall. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':

Primary Muscles:

Shoulders,Obliques

Deltoids,Obliques

Secondary Muscles

Hips

Wall Ball Woodchops - Up to Down muscle groups

Rotation Wall Separations

66a633dcc4b559d6c980397f

Rotation Wall Separations

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Separate rotations against wall. Common Mistakes: Poor coordination, not engaging core.

Where you should 'feel it':

Primary Muscles:

Obliques,Shoulders

Obliques,Deltoids

Secondary Muscles

Hips

Rotation Wall Separations muscle groups

Yoga Block Drag Downs

66a633ddde55ad37d6adda7d

Yoga Block Drag Downs

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Drag yoga block downwards. Common Mistakes: Using too much force, poor control.

Where you should 'feel it':

Primary Muscles:

Shoulders,Obliques

Deltoids,Obliques

Secondary Muscles

Hips

Yoga Block Drag Downs muscle groups

Wall Ball Woodchops - Down to Up

66a633dddd07286a24fb0312

Wall Ball Woodchops - Down to Up

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Chop med ball from down to up against wall. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':

Primary Muscles:

Shoulders,Obliques

Deltoids,Obliques

Secondary Muscles

Hips

Wall Ball Woodchops - Down to Up muscle groups

RIP Trainer - Release Impact

66a633dd0850fb64f5ecb81d

RIP Trainer - Release Impact

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Release impact with RIP trainer. Common Mistakes: Using too much resistance, poor control.

Where you should 'feel it':

Primary Muscles:

Shoulders,Obliques

Deltoids,Obliques

Secondary Muscles

Hips

RIP Trainer - Release Impact muscle groups

Swiss Ball Bounce Rotations

66a633dd3d2c8369837d6e34

Swiss Ball Bounce Rotations

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Keep the core engaged, ensure smooth, controlled movements. Common Mistakes: Using momentum instead of muscles, poor balance on the Swiss Ball.

Where you should 'feel it':

Primary Muscles:

Abs,Obliques

Rectus abdominis,Obliques

Secondary Muscles

Lower Back,Hips

Swiss Ball Bounce Rotations muscle groups

66a633db71a7cb236aa7dc0b

66a633db71a7cb236aa7dc0b

Standing Side Bends - Overhead Band

Standing Side Bends - Overhead Band

3

3

1

3

m

0

s

rest

66a21dd4948a8858eba2089e

66a21dd4948a8858eba2089e

Lateral Band Walks

Lateral Band Walks

3

3

1

3

m

0

s

rest

66a21dd439af5ec42b9ca99b

66a21dd439af5ec42b9ca99b

Walking Directional Lunges + Rotation

Walking Directional Lunges + Rotation

3

3

1

3

m

0

s

rest

66a633dac2048d9ffe11a890

66a633dac2048d9ffe11a890

Swiss Ball Bounce KB Swings Rotations

Swiss Ball Bounce KB Swings Rotations

3

3

1

3

m

0

s

rest

66a633dc8bb4818c49b6bbed

66a633dc8bb4818c49b6bbed

Wall Ball Woodchops - Up to Down

Wall Ball Woodchops - Up to Down

3

3

1

3

m

0

s

rest

66a633dcc4b559d6c980397f

66a633dcc4b559d6c980397f

Rotation Wall Separations

Rotation Wall Separations

3

3

1

3

m

0

s

rest

66a633ddde55ad37d6adda7d

66a633ddde55ad37d6adda7d

Yoga Block Drag Downs

Yoga Block Drag Downs

3

3

1

3

m

0

s

rest

66a633dddd07286a24fb0312

66a633dddd07286a24fb0312

Wall Ball Woodchops - Down to Up

Wall Ball Woodchops - Down to Up

3

3

1

3

m

0

s

rest

66a633dd0850fb64f5ecb81d

66a633dd0850fb64f5ecb81d

RIP Trainer - Release Impact

RIP Trainer - Release Impact

3

3

1

3

m

0

s

rest

66a633dd3d2c8369837d6e34

66a633dd3d2c8369837d6e34

Swiss Ball Bounce Rotations

Swiss Ball Bounce Rotations

3

3

1

3

m

0

s

rest

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