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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Mobility 1 (Block B)

Mobility 1 (Block B)
10 mins

Hip mobility progressions for golf

66e946489fc22d9f3375f5ad

Play Button
90/90 Foam Roller Slides
 sets
 kg
 reps 
 rest
Notes
66de2aa76d2b6c8517366407
Mobility
90/90 Foam Roller Slides
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set both your legs at 90 degrees with your outside arm providing a base of support
  2. Set a foam roller just outside the knee of your front leg
  3. Maintain a stable lower body, and rotate your upper body by sliding with the foam roller
  4. Control the movement until you feel a big glute stretch and then return to your starting position
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
90/90 Foam Roller Slides muscle groups
Play Button
Glute Kickback To Hip CAR
 sets
 kg
 reps 
 rest
Notes
6695a8927fa8d2784cf460ef
Mobility
Glute Kickback To Hip CAR
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start on all 4's
  2. Perform a glute kickback (extend one leg to maximal range of motion)
  3. Once you reach full extension, bend the knee of that leg and perform a circular motion (maximal rotation) until you get back to the starting position
  4. Ensure that as you perform the kickback and the controlled articular rotations (CAR's), you maintain spinal alignment
Where you should 'feel it':
Primary Muscles:
Hips,Glutes
Hips,Gluteus Maximus
Secondary Muscles
Glute Kickback To Hip CAR muscle groups
Play Button
Window Wipers Internal Hip Rotation
 sets
 kg
 reps 
 rest
Notes
65e16185d1cd2a4e4f6c642a
Mobility
Window Wipers Internal Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself on your back with your legs at 90 degrees and feet in the air
  2. Make a fist with both of your hands and put them together
  3. Squeeze your knees together and keep them in contact with your hands the entire time
  4. Open up your feet as much as possible whilst keeping the knees set
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Window Wipers Internal Hip Rotation muscle groups
Play Button
Hip Flexion To Internal Hip Rotation
 sets
 kg
 reps 
 rest
Notes
66557107815db5a361f53fa1
Mobility
Hip Flexion To Internal Hip Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up in a half kneeling position with a piece of equipment set at 45 degrees from your front as a guide
  2. Set your pelvis in posterior pelvic tilt (avoid any arching of your lower back at all times)
  3. Keep your back knee in the same position at all times
  4. Use the front leg to drive forward and stretch your hip flexors
  5. From there, drive outward to stretch your hip internal rotators
  6. Continue to alternate each rep between hip flexion and internal rotation
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Hip Flexion To Internal Hip Rotation muscle groups
66de2aa76d2b6c8517366407
66de2aa76d2b6c8517366407
90/90 Foam Roller Slides
90/90 Foam Roller Slides
3
3
1
3
m 
0
s
 rest
6695a8927fa8d2784cf460ef
6695a8927fa8d2784cf460ef
Glute Kickback To Hip CAR
Glute Kickback To Hip CAR
3
3
1
3
m 
0
s
 rest
65e16185d1cd2a4e4f6c642a
65e16185d1cd2a4e4f6c642a
Window Wipers Internal Hip Rotation
Window Wipers Internal Hip Rotation
3
3
1
3
m 
0
s
 rest
66557107815db5a361f53fa1
66557107815db5a361f53fa1
Hip Flexion To Internal Hip Rotation
Hip Flexion To Internal Hip Rotation
3
3
1
3
m 
0
s
 rest
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