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":"Split Stance Opener Rotations","exerciseNotes":"Complete For Both Sides","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"","loadAmount":""}],"guideID":"66a633ce071ed4af0a2b1c9d","workoutExerciseItemID":"66a633ce071ed4af0a2b1c9d","workoutExerciseFullName":"Split Stance Opener Rotations"}],[{"exerciseName":"Split Stance Opener Rotations + Weighted","exerciseNotes":"Complete For Both Sides","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a633cd9b26d3f2b50361f1","workoutExerciseItemID":"66a633cd9b26d3f2b50361f1","workoutExerciseFullName":"Split Stance Opener Rotations + Weighted"}],[{"exerciseName":"Split Stance Rotations","exerciseNotes":"Complete For Both Sides","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd51ebf4e703f78a93d","workoutExerciseItemID":"66a21dd51ebf4e703f78a93d","workoutExerciseFullName":"Split Stance Rotations"}],[{"exerciseName":"Split Stance Rotations Braced","exerciseNotes":"Complete For Both Sides","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd48bb95f91b386d819","workoutExerciseItemID":"66a21dd48bb95f91b386d819","workoutExerciseFullName":"Split Stance Rotations Braced"}],[{"exerciseName":"Banded Backswing Rotations with Med Ball - Golf Posture Band Behind","exerciseNotes":"Complete For One Side Only","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66a633dca276a7a446868253","workoutExerciseItemID":"66a633dca276a7a446868253","workoutExerciseFullName":"Banded Backswing Rotations with Med Ball - Golf Posture Band Behind"}],[{"exerciseName":"TRX Split Rotations","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66a633da6ad8340821819e2c","workoutExerciseItemID":"66a633da6ad8340821819e2c","workoutExerciseFullName":"TRX Split Rotations"},{"exerciseName":"GP Hip and Split Rotations","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66a633cf2547398bee4f756e","workoutExerciseItemID":"66a633cf2547398bee4f756e","workoutExerciseFullName":"GP Hip and Split Rotations"},{"exerciseName":"Golf Posture - Split Stance Speed Push Through","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"66a21dcb52ca852b2dc51361","workoutExerciseItemID":"66a21dcb52ca852b2dc51361","workoutExerciseFullName":"Golf Posture - Split Stance Speed Push Through"}]]

Intergrated Golf Hip Movements 1.0

Intergrated Golf Hip Movements 1.0
60 mins

By integrating golf-specific movements, such as rotational lunges and weighted hip rotations, we ensure that increased hip mobility translates directly to improved performance on the course. These exercises boost power and accuracy transferably.

66a86494c16e62545eccc17f

Play Button
Split Stance Opener Rotations
 sets
 kg
 reps 
 rest
Notes
66a633ce071ed4af0a2b1c9d
Bodyweight
Split Stance Opener Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep a stable stance; rotate fully. Common Mistakes: Twisting knees, not engaging core.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Split Stance Opener Rotations muscle groups
Play Button
Split Stance Opener Rotations + Weighted
 sets
 kg
 reps 
 rest
Notes
66a633cd9b26d3f2b50361f1
Dumbbell
Split Stance Opener Rotations + Weighted
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Same as above, with added weight. Common Mistakes: Using too much weight, losing balance.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Split Stance Opener Rotations + Weighted muscle groups
Play Button
Split Stance Rotations
 sets
 kg
 reps 
 rest
Notes
66a21dd51ebf4e703f78a93d
Bodyweight
Split Stance Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Split Stance Rotations muscle groups
Play Button
Split Stance Rotations Braced
 sets
 kg
 reps 
 rest
Notes
66a21dd48bb95f91b386d819
Bodyweight
Split Stance Rotations Braced
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Split Stance Rotations Braced 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
Play Button
TRX Split Rotations
 sets
 kg
 reps 
 rest
Notes
66a633da6ad8340821819e2c
TRX
TRX Split Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Rotate from split stance with TRX straps. Common Mistakes: Poor balance, not engaging core.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
TRX Split Rotations muscle groups
Play Button
GP Hip and Split Rotations
 sets
 kg
 reps 
 rest
Notes
66a633cf2547398bee4f756e
Bodyweight
GP Hip and Split Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Focus on hip rotation; maintain split stance. Common Mistakes: Twisting knees, losing balance.

Where you should 'feel it':
Primary Muscles:
Hips,Obliques
Hips,Obliques
Secondary Muscles
Glutes,Lower Back
GP Hip and Split Rotations muscle groups
Play Button
Golf Posture - Split Stance Speed Push Through
 sets
 kg
 reps 
 rest
Notes
66a21dcb52ca852b2dc51361
Cable
Golf Posture - Split Stance Speed Push Through
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain golf posture, push quickly but with control. Common Mistakes: Rushing, losing posture.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps
Golf Posture - Split Stance Speed Push Through muscle groups
66a633ce071ed4af0a2b1c9d
66a633ce071ed4af0a2b1c9d
Split Stance Opener Rotations
Split Stance Opener Rotations
3
3
1
3
m 
0
s
 rest
66a633cd9b26d3f2b50361f1
66a633cd9b26d3f2b50361f1
Split Stance Opener Rotations + Weighted
Split Stance Opener Rotations + Weighted
3
3
1
3
m 
0
s
 rest
66a21dd51ebf4e703f78a93d
66a21dd51ebf4e703f78a93d
Split Stance Rotations
Split Stance Rotations
3
3
1
3
m 
0
s
 rest
66a21dd48bb95f91b386d819
66a21dd48bb95f91b386d819
Split Stance Rotations Braced
Split Stance Rotations Braced
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
66a633da6ad8340821819e2c
66a633da6ad8340821819e2c
TRX Split Rotations
TRX Split Rotations
3
3
1
3
m 
0
s
 rest
66a633cf2547398bee4f756e
66a633cf2547398bee4f756e
GP Hip and Split Rotations
GP Hip and Split Rotations
3
3
1
3
m 
0
s
 rest
66a21dcb52ca852b2dc51361
66a21dcb52ca852b2dc51361
Golf Posture - Split Stance Speed Push Through
Golf Posture - Split Stance Speed Push Through
3
3
1
3
m 
0
s
 rest
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
utm_campaign