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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Width Based","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":"66a633cdc2048d9ffe11a1e8","workoutExerciseItemID":"66a633cdc2048d9ffe11a1e8","workoutExerciseFullName":"Golf Posture Rotational Extensions - Width Based"},{"exerciseName":"Supporting Bars Segmented Rotation","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":"66a633cd6fe911dd969b1811","workoutExerciseItemID":"66a633cd6fe911dd969b1811","workoutExerciseFullName":"Supporting Bars Segmented Rotation"},{"exerciseName":"Supporting Bars Segmented Rotations - Weighted Throwdowns","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":"66a633cd0850fb64f5ecae6d","workoutExerciseItemID":"66a633cd0850fb64f5ecae6d","workoutExerciseFullName":"Supporting Bars Segmented Rotations - Weighted Throwdowns"}]]

Intergrated Golf Movements - Upper Body

Intergrated Golf Movements - Upper Body
60 mins

Golf integration for the upper body to establish movements that replicate the swing action

66b798473c74539a5c638e15

Play Button
A-Frame Openers
 sets
 kg
 reps 
 rest
Notes
66a21dcd777d5c1efa9fb99d
Mobility
A-Frame Openers
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage shoulders, move arms smoothly. Common Mistakes: Overstretching, not engaging shoulders.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
A-Frame Openers muscle groups
Play Button
Postural Swiss Ball Wall Rotations
 sets
 kg
 reps 
 rest
Notes
66a21ddc8bb95f91b386dc81
Swiss Ball
Postural Swiss Ball Wall 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
Postural Swiss Ball Wall Rotations muscle groups
Play Button
Swiss Ball Rotations Banded
 sets
 kg
 reps 
 rest
Notes
66a21ddc08bf8c4be2177519
Swiss Ball,Bands
Swiss Ball Rotations Banded
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
Swiss Ball Rotations Banded muscle groups
Play Button
Landmine Press
 sets
 kg
 reps 
 rest
Notes
66a21ddc39af5ec42b9cadb2
Barbell
Landmine Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Triceps
Landmine Press muscle groups
Play Button
Reverse Landmine Pull and Press
 sets
 kg
 reps 
 rest
Notes
66a21ddc777d5c1efa9fc080
Barbell
Reverse Landmine Pull and Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
Reverse Landmine Pull and Press muscle groups
Play Button
Standing Banded Abdominal Rotation Braces
 sets
 kg
 reps 
 rest
Notes
66a633cdb512d03cf2d32884
Bands
Standing Banded Abdominal Rotation Braces
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain a stable base; rotate from the core. Common Mistakes: Rotating from the shoulders, not engaging the core.

Where you should 'feel it':
Primary Muscles:
Obliques,Abs
Obliques,Rectus abdominis
Secondary Muscles
Lower Back
Standing Banded Abdominal Rotation Braces muscle groups
Play Button
Golf Posture Rotational Extensions - Width Based
 sets
 kg
 reps 
 rest
Notes
66a633cdc2048d9ffe11a1e8
Bands
Golf Posture Rotational Extensions - Width Based
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Focus on width in the swing; extend fully. Common Mistakes: Over-rotating, losing posture.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Golf Posture Rotational Extensions - Width Based muscle groups
Play Button
Supporting Bars Segmented Rotation
 sets
 kg
 reps 
 rest
Notes
66a633cd6fe911dd969b1811
Bodyweight
Supporting Bars Segmented Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Segment the rotation; keep hips stable. Common Mistakes: Twisting hips, poor segmentation.

Where you should 'feel it':
Primary Muscles:
Obliques,Lower Back
Obliques,Erector Spinae
Secondary Muscles
Hips
Supporting Bars Segmented Rotation muscle groups
Play Button
Supporting Bars Segmented Rotations - Weighted Throwdowns
 sets
 kg
 reps 
 rest
Notes
66a633cd0850fb64f5ecae6d
Dumbbell
Supporting Bars Segmented Rotations - Weighted Throwdowns
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Use controlled movements; focus on rotation. Common Mistakes: Using momentum, not controlling the weight.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Supporting Bars Segmented Rotations - Weighted Throwdowns muscle groups
66a21dcd777d5c1efa9fb99d
66a21dcd777d5c1efa9fb99d
A-Frame Openers
A-Frame Openers
3
3
1
3
m 
0
s
 rest
66a21ddc8bb95f91b386dc81
66a21ddc8bb95f91b386dc81
Postural Swiss Ball Wall Rotations
Postural Swiss Ball Wall Rotations
3
3
1
3
m 
0
s
 rest
66a21ddc08bf8c4be2177519
66a21ddc08bf8c4be2177519
Swiss Ball Rotations Banded
Swiss Ball Rotations Banded
3
3
1
3
m 
0
s
 rest
66a21ddc39af5ec42b9cadb2
66a21ddc39af5ec42b9cadb2
Landmine Press
Landmine Press
3
3
1
3
m 
0
s
 rest
66a21ddc777d5c1efa9fc080
66a21ddc777d5c1efa9fc080
Reverse Landmine Pull and Press
Reverse Landmine Pull and Press
3
3
1
3
m 
0
s
 rest
66a633cdb512d03cf2d32884
66a633cdb512d03cf2d32884
Standing Banded Abdominal Rotation Braces
Standing Banded Abdominal Rotation Braces
3
3
1
3
m 
0
s
 rest
66a633cdc2048d9ffe11a1e8
66a633cdc2048d9ffe11a1e8
Golf Posture Rotational Extensions - Width Based
Golf Posture Rotational Extensions - Width Based
3
3
1
3
m 
0
s
 rest
66a633cd6fe911dd969b1811
66a633cd6fe911dd969b1811
Supporting Bars Segmented Rotation
Supporting Bars Segmented Rotation
3
3
1
3
m 
0
s
 rest
66a633cd0850fb64f5ecae6d
66a633cd0850fb64f5ecae6d
Supporting Bars Segmented Rotations - Weighted Throwdowns
Supporting Bars Segmented Rotations - Weighted Throwdowns
3
3
1
3
m 
0
s
 rest
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