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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Focus on Control","exerciseNotes":"","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":"66a21dcf81e4d302efbd8628","workoutExerciseItemID":"66a21dcf81e4d302efbd8628","workoutExerciseFullName":"SL Pistol Squat - Focus on Control"}],[{"exerciseName":"T-Spine Seated omni Directional","exerciseNotes":"","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":"66a21dcd80737967b78862dc","workoutExerciseItemID":"66a21dcd80737967b78862dc","workoutExerciseFullName":"T-Spine Seated omni Directional"}],[{"exerciseName":"SL Resisted Width Pulls","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dcf14e597c55a12f7af","workoutExerciseItemID":"66a21dcf14e597c55a12f7af","workoutExerciseFullName":"SL Resisted Width Pulls"}],[{"exerciseName":"Split Stance Med Ball Push Through","exerciseNotes":"","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":"66a21dd3be7ab1fabaf821c4","workoutExerciseItemID":"66a21dd3be7ab1fabaf821c4","workoutExerciseFullName":"Split Stance Med Ball Push Through"}],[{"exerciseName":"Golf Posture Med Ball Throw Rotation","exerciseNotes":"","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":"66a633cf05856cc51d722726","workoutExerciseItemID":"66a633cf05856cc51d722726","workoutExerciseFullName":"Golf Posture Med Ball Throw Rotation"}],[{"exerciseName":"Split Stance Rotations","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd51ebf4e703f78a93d","workoutExerciseItemID":"66a21dd51ebf4e703f78a93d","workoutExerciseFullName":"Split Stance Rotations"}]]

Postural Alignment I

Postural Alignment I
60 mins

Let's build you the best aligned golf posture possible - developing strength and mobility!

66b6e10f2e9587e7596fc675

Play Button
Lateral Band Walks
 sets
 kg
 reps 
 rest
Notes
66a21dd4948a8858eba2089e
Bands
Lateral Band Walks
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage glutes, walk with control. Common Mistakes: Using momentum, not engaging glutes.

Where you should 'feel it':
Primary Muscles:
Glutes
Gluteus Maximus
Secondary Muscles
Hips
Lateral Band Walks muscle groups
Play Button
Banded Walks + Rotations
 sets
 kg
 reps 
 rest
Notes
66a21dd491c98469034ccbd3
Bands
Banded Walks + Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Glutes, Hips
Gluteus Maximus, Hips
Secondary Muscles
Obliques
Banded Walks + Rotations muscle groups
Play Button
Walking Directional Lunges
 sets
 kg
 reps 
 rest
Notes
66a21dd46408215fba5f4654
Bodyweight
Walking Directional Lunges
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings
Walking Directional Lunges muscle groups
Play Button
Walking Directional Lunges + Rotation
 sets
 kg
 reps 
 rest
Notes
66a21dd439af5ec42b9ca99b
Bodyweight
Walking Directional Lunges + Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Obliques
Walking Directional Lunges + Rotation muscle groups
Play Button
Half Kneeling Rotations - Wall Assisted
 sets
 kg
 reps 
 rest
Notes
66a21dd45d19a0357ce99bbb
Bodyweight
Half Kneeling Rotations - Wall Assisted
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
Half Kneeling Rotations - Wall Assisted muscle groups
Play Button
Half Kneeling Windmills
 sets
 kg
 reps 
 rest
Notes
66a21dd581e4d302efbd8bfd
Bodyweight
Half Kneeling Windmills
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:
Shoulders
Deltoids
Secondary Muscles
Obliques
Half Kneeling Windmills muscle groups
Play Button
Standing List Bends
 sets
 kg
 reps 
 rest
Notes
66a21dd52208663f61f31ed5
Bodyweight
Standing List Bends
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Standing List Bends muscle groups
Play Button
90/90 Leg/Hip Sweeps
 sets
 kg
 reps 
 rest
Notes
66a21dd5888e8b2628b44312
Mobility
90/90 Leg/Hip Sweeps
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Glutes
90/90 Leg/Hip Sweeps muscle groups
Play Button
Standing SL Hip Drops
 sets
 kg
 reps 
 rest
Notes
66a21dd54c077ecf868b9727
Bodyweight
Standing SL Hip Drops
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Glutes
Standing SL Hip Drops muscle groups
Play Button
SL Pistol Squat - Focus on Control
 sets
 kg
 reps 
 rest
Notes
66a21dcf81e4d302efbd8628
Bodyweight
SL Pistol Squat - Focus on Control
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep chest up, move slowly with control. Common Mistakes: Leaning forward, losing balance.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings
SL Pistol Squat - Focus on Control muscle groups
Play Button
T-Spine Seated omni Directional
 sets
 kg
 reps 
 rest
Notes
66a21dcd80737967b78862dc
Bodyweight
T-Spine Seated omni Directional
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Sit tall, move arms in all directions. Common Mistakes: Slouching, using momentum.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
T-Spine Seated omni Directional muscle groups
Play Button
SL Resisted Width Pulls
 sets
 kg
 reps 
 rest
Notes
66a21dcf14e597c55a12f7af
Bands
SL Resisted Width Pulls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep shoulders engaged, pull with control. Common Mistakes: Letting resistance pull you off balance.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
SL Resisted Width Pulls muscle groups
Play Button
Split Stance Med Ball Push Through
 sets
 kg
 reps 
 rest
Notes
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Medicine Ball
Split Stance Med Ball Push Through
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps
Split Stance Med Ball Push Through muscle groups
Play Button
Golf Posture Med Ball Throw Rotation
 sets
 kg
 reps 
 rest
Notes
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Medicine Ball
Golf Posture Med Ball Throw Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Throw with rotation; maintain posture. Common Mistakes: Using arms only, poor posture.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Golf Posture Med Ball Throw Rotation 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
66a21dd4948a8858eba2089e
66a21dd4948a8858eba2089e
Lateral Band Walks
Lateral Band Walks
3
3
1
3
m 
0
s
 rest
66a21dd491c98469034ccbd3
66a21dd491c98469034ccbd3
Banded Walks + Rotations
Banded Walks + Rotations
3
3
1
3
m 
0
s
 rest
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66a21dd46408215fba5f4654
Walking Directional Lunges
Walking Directional Lunges
3
3
1
3
m 
0
s
 rest
66a21dd439af5ec42b9ca99b
66a21dd439af5ec42b9ca99b
Walking Directional Lunges + Rotation
Walking Directional Lunges + Rotation
3
3
1
3
m 
0
s
 rest
66a21dd45d19a0357ce99bbb
66a21dd45d19a0357ce99bbb
Half Kneeling Rotations - Wall Assisted
Half Kneeling Rotations - Wall Assisted
3
3
1
3
m 
0
s
 rest
66a21dd581e4d302efbd8bfd
66a21dd581e4d302efbd8bfd
Half Kneeling Windmills
Half Kneeling Windmills
3
3
1
3
m 
0
s
 rest
66a21dd52208663f61f31ed5
66a21dd52208663f61f31ed5
Standing List Bends
Standing List Bends
3
3
1
3
m 
0
s
 rest
66a21dd5888e8b2628b44312
66a21dd5888e8b2628b44312
90/90 Leg/Hip Sweeps
90/90 Leg/Hip Sweeps
3
3
1
3
m 
0
s
 rest
66a21dd54c077ecf868b9727
66a21dd54c077ecf868b9727
Standing SL Hip Drops
Standing SL Hip Drops
3
3
1
3
m 
0
s
 rest
66a21dcf81e4d302efbd8628
66a21dcf81e4d302efbd8628
SL Pistol Squat - Focus on Control
SL Pistol Squat - Focus on Control
3
3
1
3
m 
0
s
 rest
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66a21dcd80737967b78862dc
T-Spine Seated omni Directional
T-Spine Seated omni Directional
3
3
1
3
m 
0
s
 rest
66a21dcf14e597c55a12f7af
66a21dcf14e597c55a12f7af
SL Resisted Width Pulls
SL Resisted Width Pulls
3
3
1
3
m 
0
s
 rest
66a21dd3be7ab1fabaf821c4
66a21dd3be7ab1fabaf821c4
Split Stance Med Ball Push Through
Split Stance Med Ball Push Through
3
3
1
3
m 
0
s
 rest
66a633cf05856cc51d722726
66a633cf05856cc51d722726
Golf Posture Med Ball Throw Rotation
Golf Posture Med Ball Throw Rotation
3
3
1
3
m 
0
s
 rest
66a21dd51ebf4e703f78a93d
66a21dd51ebf4e703f78a93d
Split Stance Rotations
Split Stance Rotations
3
3
1
3
m 
0
s
 rest
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