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 Movements I - Short P1

Golf Movements I - Short P1
20 mins

Golf Movements within 20mins

67b2d97c8e393f351382df78

Play Button
Dynamic Psoas Stretch
 sets
 kg
 reps 
 rest
Notes
66a21dcc2208663f61f31ac9
Mobility
Dynamic Psoas Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep hips square, engage glutes, stretch slowly. Common Mistakes: Overstretching, not engaging glutes.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
None
Dynamic Psoas Stretch muscle groups
Play Button
Pigeon Stretch w Rotation
 sets
 kg
 reps 
 rest
Notes
66a21dccbab581b6a93eb6db
Mobility
Pigeon Stretch w Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage glutes, rotate smoothly. Common Mistakes: Overstretching, losing hip alignment.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Glutes
Pigeon Stretch w Rotation muscle groups
Play Button
Golf Posture Backswing Loads – Swiss Ball
 sets
 kg
 reps 
 rest
Notes
66a633cec13e4846eeae4207
Swiss Ball
Golf Posture Backswing Loads – Swiss Ball
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Load back fully; maintain posture. Common Mistakes: Poor control of ball, over-rotating.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Golf Posture Backswing Loads – Swiss Ball muscle groups
Play Button
Golf Posture T-Spine Opener - Wall Assisted Band Pulls
 sets
 kg
 reps 
 rest
Notes
66a21dd9f2144d70ddaa4554
Bands
Golf Posture T-Spine Opener - Wall Assisted Band Pulls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, open T-spine with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Golf Posture T-Spine Opener - Wall Assisted Band Pulls muscle groups
Play Button
Golf Posture Rotational Body Pulls
 sets
 kg
 reps 
 rest
Notes
66a21dcf16e5267f92f69eb9
Golf Specific
Golf Posture Rotational Body Pulls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain golf posture, pull with control. Common Mistakes: Rushing, losing posture.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Golf Posture Rotational Body Pulls muscle groups
Play Button
Seated Golf Posture Rotations Pulsed
 sets
 kg
 reps 
 rest
Notes
66a21dcff2144d70ddaa4016
Golf Specific
Seated Golf Posture Rotations Pulsed
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain golf posture, rotate with pulses. Common Mistakes: Slouching, using momentum.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Seated Golf Posture Rotations Pulsed muscle groups
66a21dcc2208663f61f31ac9
66a21dcc2208663f61f31ac9
Dynamic Psoas Stretch
Dynamic Psoas Stretch
3
3
1
3
m 
0
s
 rest
66a21dccbab581b6a93eb6db
66a21dccbab581b6a93eb6db
Pigeon Stretch w Rotation
Pigeon Stretch w Rotation
3
3
1
3
m 
0
s
 rest
66a633cec13e4846eeae4207
66a633cec13e4846eeae4207
Golf Posture Backswing Loads – Swiss Ball
Golf Posture Backswing Loads – Swiss Ball
3
3
1
3
m 
0
s
 rest
66a21dd9f2144d70ddaa4554
66a21dd9f2144d70ddaa4554
Golf Posture T-Spine Opener - Wall Assisted Band Pulls
Golf Posture T-Spine Opener - Wall Assisted Band Pulls
3
3
1
3
m 
0
s
 rest
66a21dcf16e5267f92f69eb9
66a21dcf16e5267f92f69eb9
Golf Posture Rotational Body Pulls
Golf Posture Rotational Body Pulls
3
3
1
3
m 
0
s
 rest
66a21dcff2144d70ddaa4016
66a21dcff2144d70ddaa4016
Seated Golf Posture Rotations Pulsed
Seated Golf Posture Rotations Pulsed
3
3
1
3
m 
0
s
 rest
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