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 D)

Mobility 1 (Block D)
10 mins

Hip mobility progressions for golf

66e94794d7c93aabacb478a8

Play Button
Couch Stretch W/ Shoulder Flexion
 sets
 kg
 reps 
 rest
Notes
668dc6843c35e46472da8690
Mobility
Couch Stretch W/ Shoulder Flexion
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your rear leg in an elevated position, with your thigh pointing directly downward 
  2. Perform a posterior pelvic tilt to effectively stretch your hip flexors (removing any arch in your lower back).
  3. Holding that posterior tilt of the pelvic, perform a controlled shoulder flexion with both arms
  4. For greater comfort, consider placing a mat under the rear knee
Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Quads
Couch Stretch W/ Shoulder Flexion muscle groups
Play Button
Lower Body Disasociation (External Hip Rotation)
 sets
 kg
 reps 
 rest
Notes
66bc7b826f3661f1db7a8d64
Mobility
Lower Body Disasociation (External Hip Rotation)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start with one hip in an externally rotated position (ankle resting behind the knee of the other leg)
  2. Extend your arms behind in order to support your whole body
  3. Keeping your upper body stable, disasociate your lower body maximally, rotating from side to side
Where you should 'feel it':
Primary Muscles:
Lower Back,Glutes
Erector Spinae,Gluteus Maximus
Secondary Muscles
Lower Body Disasociation (External Hip Rotation) muscle groups
Play Button
Pigeon w/ SA Cable Pull
 sets
 kg
 reps 
 rest
Notes
65a76db5715ca96cad26d0af
Cable
Pigeon w/ SA Cable Pull
Notes:
Key Points:
  • Set front knee in a square position w/ back leg extended behind
  • Extend arm forward and sink into your from leg
  • In a controlled manner, return back to starting position
Common Mistakes:
  • Not keeping a square pelvis
  • Performing the movement with too much speed
  • Collapsing shoulders excessively

Exercise Notes:

Key Points:

  • Set front knee in a square position w/ back leg extended behind
  • Extend arm forward and sink into your from leg
  • In a controlled manner, return back to starting position

Common Mistakes:

  • Not keeping a square pelvis
  • Performing the movement with too much speed
  • Collapsing shoulders excessively
Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Lats
Pigeon w/ SA Cable Pull muscle groups
Play Button
Dorsiflexion + Internal Hip Rotation W/ T-Spine Rotation
 sets
 kg
 reps 
 rest
Notes
66556e82c39f2eec2cf07466
Kettlebell
Dorsiflexion + Internal Hip Rotation W/ T-Spine Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Elevate the toes of your front leg in a staggered position
  2. Using the kettlebell, load into your front legs hip (internal rotation)
  3. As you load the hip with the kettlebell, open up with maximal thoracic rotation
  4. Keep in mind that the front leg with have to be straighter than the rear leg
  5. Perform in a slow, controlled manner to maximise safe mobilisation
Where you should 'feel it':
Primary Muscles:
Quads,Lats
Quadriceps,Latissimus Dorsi
Secondary Muscles
Dorsiflexion + Internal Hip Rotation W/ T-Spine Rotation muscle groups
668dc6843c35e46472da8690
668dc6843c35e46472da8690
Couch Stretch W/ Shoulder Flexion
Couch Stretch W/ Shoulder Flexion
3
3
1
3
m 
0
s
 rest
66bc7b826f3661f1db7a8d64
66bc7b826f3661f1db7a8d64
Lower Body Disasociation (External Hip Rotation)
Lower Body Disasociation (External Hip Rotation)
3
3
1
3
m 
0
s
 rest
65a76db5715ca96cad26d0af
65a76db5715ca96cad26d0af
Pigeon w/ SA Cable Pull
Pigeon w/ SA Cable Pull
3
3
1
3
m 
0
s
 rest
66556e82c39f2eec2cf07466
66556e82c39f2eec2cf07466
Dorsiflexion + Internal Hip Rotation W/ T-Spine Rotation
Dorsiflexion + Internal Hip Rotation W/ T-Spine Rotation
3
3
1
3
m 
0
s
 rest
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