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Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
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Swap selected exercise with existing exercise for the:
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Mobility 1 (Block A)

Mobility 1 (Block A)
10 mins

Targeted beginner hip mobility for golf

66e942667ede2e1739b6ab5b

Play Button
Hipflexor & Oblique Stretch
 sets
 kg
 reps 
 rest
Notes
656f9a8047e2f96c1fa14d91
Bodyweight
Hipflexor & Oblique Stretch
Notes:
Key Points:
  • Tilt your pelvis posteriorly, this will encourage greater stretch through the hip flexors
  • Keeping an upright posture, push your hips forward into hip extension to get a solid stretch
  • Open up and stretch your opposite arm to your front leg and lean to the side, stretching your obliques too
Common Mistakes:
  • No posterior pelvic tilt
  • Collapsing through the hips by trying to stretch too much
  • Losing shape when trying to stretch through your side

Exercise Notes:

Key Points:

  • Tilt your pelvis posteriorly, this will encourage greater stretch through the hip flexors
  • Keeping an upright posture, push your hips forward into hip extension to get a solid stretch
  • Open up and stretch your opposite arm to your front leg and lean to the side, stretching your obliques too

Common Mistakes:

  • No posterior pelvic tilt
  • Collapsing through the hips by trying to stretch too much
  • Losing shape when trying to stretch through your side
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Obliques
Hipflexor & Oblique Stretch muscle groups
Play Button
Quadruped Abductions
 sets
 kg
 reps 
 rest
Notes
66a71c8621adb906500f3816
Mobility
Quadruped Abductions
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself on all 4's (quadruped)
  2. Ensuring that you keep your shoulders square for the entire movement, disasociate through one hip at a time
  3. Perform maximal hip abduction through one hip, keeping a 90 degree angle in that leg the whole time
  4. As you attempt maximal hip abduction, ensure that you don't arch your back. Keep all the movement through the hip
Where you should 'feel it':
Primary Muscles:
Glutes,Hips
Gluteus Maximus,Hips
Secondary Muscles
Quadruped Abductions muscle groups
Play Button
90/90 W/ T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
65cc0e1b246bdf8e3b0b8cf2
Bodyweight
90/90 W/ T-Spine Opener
Notes:
Key Points:
  • Set both your legs at 90 degrees with your outside arm providing a base of support
  • Maintaining a stable lower body, open up your spine by rotating your upper body maximally
  • Control back downward and turn back into your hip for a big glute stretch
Common Mistakes:
  • Not setting both legs at 90 degrees with a square pelvis
  • Rotating through your hips as you open up your spine
  • Not turning back into your hip for a challenging stretch when you come downward

Exercise Notes:

Key Points:

  • Set both your legs at 90 degrees with your outside arm providing a base of support
  • Maintaining a stable lower body, open up your spine by rotating your upper body maximally
  • Control back downward and turn back into your hip for a big glute stretch

Common Mistakes:

  • Not setting both legs at 90 degrees with a square pelvis
  • Rotating through your hips as you open up your spine
  • Not turning back into your hip for a challenging stretch when you come downward
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Lats
90/90 W/ T-Spine Opener muscle groups
Play Button
90/90 Support Internal To External Hip Rotation
 sets
 kg
 reps 
 rest
Notes
65dae60e03439c66bfb4e2b8
Mobility
90/90 Support Internal To External Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a 90/90 position and lean backward to take your bodyweight
  2. Keep your lateral leg still and in contact with the floor
  3. Raise your medial knee as high as possible whilst keeping the heel in contact with the floor
  4. Ensure you're pushing your maximal range of motion at all times
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
90/90 Support Internal To External Hip Rotation muscle groups
656f9a8047e2f96c1fa14d91
656f9a8047e2f96c1fa14d91
Hipflexor & Oblique Stretch
Hipflexor & Oblique Stretch
3
3
1
3
m 
0
s
 rest
66a71c8621adb906500f3816
66a71c8621adb906500f3816
Quadruped Abductions
Quadruped Abductions
3
3
1
3
m 
0
s
 rest
65cc0e1b246bdf8e3b0b8cf2
65cc0e1b246bdf8e3b0b8cf2
90/90 W/ T-Spine Opener
90/90 W/ T-Spine Opener
3
3
1
3
m 
0
s
 rest
65dae60e03439c66bfb4e2b8
65dae60e03439c66bfb4e2b8
90/90 Support Internal To External Hip Rotation
90/90 Support Internal To External Hip Rotation
3
3
1
3
m 
0
s
 rest
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