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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Golf Posture Band Behind","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":"66a633dc3cd4756ececa2d1d","workoutExerciseItemID":"66a633dc3cd4756ececa2d1d","workoutExerciseFullName":"Banded Backswing Rotations - Golf Posture Band Behind"}],[{"exerciseName":"Banded Backswing Rotations with Med Ball - Golf Posture Band Behind","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":"66a633dca276a7a446868253","workoutExerciseItemID":"66a633dca276a7a446868253","workoutExerciseFullName":"Banded Backswing Rotations with Med Ball - Golf Posture Band Behind"}]]

Golf Movement II

Golf Movement II
1 hour

The 2nd Installment of Golf Movements to integrate the swing fault fixes!

66b6f2333680155706a8ea55

Play Button
Standing Side Bends - Overhead Band
 sets
 kg
 reps 
 rest
Notes
66a633db71a7cb236aa7dc0b
Bands
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
Play Button
Walking Directional Lunges + Rotation
 sets
 kg
 reps 
 rest
Notes
66a21dd439af5ec42b9ca99b
Bodyweight
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
Play Button
Lateral Band Walks
 sets
 kg
 reps 
 rest
Notes
66a21dd4948a8858eba2089e
Bands
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
Play Button
Vipr GP Woodchops
 sets
 kg
 reps 
 rest
Notes
66a633dc97470a54c1799b87
Vipr
Vipr GP Woodchops
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Perform woodchop motion with Vipr. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders,Obliques
Deltoids,Obliques
Secondary Muscles
Hips
Vipr GP Woodchops muscle groups
Play Button
Box Step Up Rotations
 sets
 kg
 reps 
 rest
Notes
66a633dc0850fb64f5ecb772
Bodyweight
Box Step Up Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Step up on box; rotate torso. Common Mistakes: Poor balance, not engaging core.

Where you should 'feel it':
Primary Muscles:
Quads,Glutes
Quadriceps,Gluteus Maximus
Secondary Muscles
Obliques,Shoulders
Box Step Up Rotations muscle groups
Play Button
Heavy Golf Pulls Cable
 sets
 kg
 reps 
 rest
Notes
66a633dcb93a6bf48f9b5902
Cable
Heavy Golf Pulls Cable
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Perform heavy pulls in golf posture. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders,Lats
Deltoids,Latissimus Dorsi
Secondary Muscles
Biceps
Heavy Golf Pulls Cable muscle groups
Play Button
Med Ball Hold Hip Rotations
 sets
 kg
 reps 
 rest
Notes
66a633dce6046a85bddfea6a
Medicine Ball
Med Ball Hold Hip Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Hold med ball; rotate hips. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Hips,Obliques
Hips,Obliques
Secondary Muscles
Shoulders
Med Ball Hold Hip Rotations muscle groups
Play Button
RIP Trainer Hold Hip Rotations
 sets
 kg
 reps 
 rest
Notes
66a633dcb93a6bf48f9b5929
Bands
RIP Trainer Hold Hip Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Hold RIP trainer; rotate hips. Common Mistakes: Using too much resistance, poor control.

Where you should 'feel it':
Primary Muscles:
Hips,Obliques
Hips,Obliques
Secondary Muscles
Shoulders
RIP Trainer Hold Hip Rotations muscle groups
Play Button
Banded Backswing Rotations - Golf Posture Band Behind
 sets
 kg
 reps 
 rest
Notes
66a633dc3cd4756ececa2d1d
Bands
Banded Backswing Rotations - Golf Posture Band Behind
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Rotate backswing with band resistance. Common Mistakes: Using too much resistance, poor control.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Banded Backswing Rotations - Golf Posture Band Behind muscle groups
Play Button
Banded Backswing Rotations with Med Ball - Golf Posture Band Behind
 sets
 kg
 reps 
 rest
Notes
66a633dca276a7a446868253
Bands,Medicine Ball
Banded Backswing Rotations with Med Ball - Golf Posture Band Behind
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Rotate backswing with band and med ball. Common Mistakes: Using too much resistance, poor control.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Banded Backswing Rotations with Med Ball - Golf Posture Band Behind muscle groups
66a633db71a7cb236aa7dc0b
66a633db71a7cb236aa7dc0b
Standing Side Bends - Overhead Band
Standing Side Bends - Overhead Band
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
66a21dd4948a8858eba2089e
66a21dd4948a8858eba2089e
Lateral Band Walks
Lateral Band Walks
3
3
1
3
m 
0
s
 rest
66a633dc97470a54c1799b87
66a633dc97470a54c1799b87
Vipr GP Woodchops
Vipr GP Woodchops
3
3
1
3
m 
0
s
 rest
66a633dc0850fb64f5ecb772
66a633dc0850fb64f5ecb772
Box Step Up Rotations
Box Step Up Rotations
3
3
1
3
m 
0
s
 rest
66a633dcb93a6bf48f9b5902
66a633dcb93a6bf48f9b5902
Heavy Golf Pulls Cable
Heavy Golf Pulls Cable
3
3
1
3
m 
0
s
 rest
66a633dce6046a85bddfea6a
66a633dce6046a85bddfea6a
Med Ball Hold Hip Rotations
Med Ball Hold Hip Rotations
3
3
1
3
m 
0
s
 rest
66a633dcb93a6bf48f9b5929
66a633dcb93a6bf48f9b5929
RIP Trainer Hold Hip Rotations
RIP Trainer Hold Hip Rotations
3
3
1
3
m 
0
s
 rest
66a633dc3cd4756ececa2d1d
66a633dc3cd4756ececa2d1d
Banded Backswing Rotations - Golf Posture Band Behind
Banded Backswing Rotations - Golf Posture Band Behind
3
3
1
3
m 
0
s
 rest
66a633dca276a7a446868253
66a633dca276a7a446868253
Banded Backswing Rotations with Med Ball - Golf Posture Band Behind
Banded Backswing Rotations with Med Ball - Golf Posture Band Behind
3
3
1
3
m 
0
s
 rest
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