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
[[{"exerciseName":"Lateral Band Walks","exerciseNotes":"Complete On Each Side","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd4948a8858eba2089e","workoutExerciseItemID":"66a21dd4948a8858eba2089e","workoutExerciseFullName":"Lateral Band Walks"}],[{"exerciseName":"Banded Walks + Rotations","exerciseNotes":"Complete On Each Side","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd491c98469034ccbd3","workoutExerciseItemID":"66a21dd491c98469034ccbd3","workoutExerciseFullName":"Banded Walks + Rotations"}],[{"exerciseName":"Walking Directional Lunges","exerciseNotes":"Complete On Each Side","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd46408215fba5f4654","workoutExerciseItemID":"66a21dd46408215fba5f4654","workoutExerciseFullName":"Walking Directional Lunges"}],[{"exerciseName":"Walking Directional Lunges + Rotation","exerciseNotes":"Complete On Each Side","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd439af5ec42b9ca99b","workoutExerciseItemID":"66a21dd439af5ec42b9ca99b","workoutExerciseFullName":"Walking Directional Lunges + Rotation"}],[{"exerciseName":"Half Kneeling Pallof Press","exerciseNotes":"Complete On Each Side","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd7cfcfdc139bd6400b","workoutExerciseItemID":"66a21dd7cfcfdc139bd6400b","workoutExerciseFullName":"Half Kneeling Pallof Press"}],[{"exerciseName":"Half Kneeling Pallof Press OH","exerciseNotes":"Complete On Each Side","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd8a1f273f721a55872","workoutExerciseItemID":"66a21dd8a1f273f721a55872","workoutExerciseFullName":"Half Kneeling Pallof Press OH"}],[{"exerciseName":"SL Pistol Squats w Rotation of Leg","exerciseNotes":"Complete On Each Side","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":"66a21dd824c8e155e686fbf3","workoutExerciseItemID":"66a21dd824c8e155e686fbf3","workoutExerciseFullName":"SL Pistol Squats w Rotation of Leg"}],[{"exerciseName":"Crossbody Overarm Reach","exerciseNotes":"Complete On Each Side","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":"66a21dcd207c90533fb94b8d","workoutExerciseItemID":"66a21dcd207c90533fb94b8d","workoutExerciseFullName":"Crossbody Overarm Reach"}],[{"exerciseName":"T-Spine Seated omni Directional","exerciseNotes":"Complete On Each Side","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":"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":"66a21dcf14e597c55a12f7af","workoutExerciseItemID":"66a21dcf14e597c55a12f7af","workoutExerciseFullName":"SL Resisted Width Pulls"}],[{"exerciseName":"Hip Slides Reverse Rotations","exerciseNotes":"Complete On Each Side","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":"66a21dd0fcc9ba10663cc6e1","workoutExerciseItemID":"66a21dd0fcc9ba10663cc6e1","workoutExerciseFullName":"Hip Slides Reverse Rotations"}],[{"exerciseName":"Split Stance Med Ball Push Through","exerciseNotes":"Complete On Each Side","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":"Complete On Each Side","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":"Complete On Each Side","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 II

Postural Alignment II
60 mins

The Second Installment that works on making the golf posture a whole lot more neutral!

66b6e39829cde66d8ce7c44e

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 Pallof Press
 sets
 kg
 reps 
 rest
Notes
66a21dd7cfcfdc139bd6400b
Bands
Half Kneeling Pallof 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:
Obliques
Obliques
Secondary Muscles
Abs
Half Kneeling Pallof Press muscle groups
Play Button
Half Kneeling Pallof Press OH
 sets
 kg
 reps 
 rest
Notes
66a21dd8a1f273f721a55872
Bands
Half Kneeling Pallof Press OH
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Shoulders
Half Kneeling Pallof Press OH muscle groups
Play Button
SL Pistol Squats w Rotation of Leg
 sets
 kg
 reps 
 rest
Notes
66a21dd824c8e155e686fbf3
Bodyweight
SL Pistol Squats w Rotation of Leg
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain balance, squat and rotate leg with control. Common Mistakes: Losing balance, using momentum.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings
SL Pistol Squats w Rotation of Leg muscle groups
Play Button
Crossbody Overarm Reach
 sets
 kg
 reps 
 rest
Notes
66a21dcd207c90533fb94b8d
Bodyweight
Crossbody Overarm Reach
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
Crossbody Overarm Reach 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
Hip Slides Reverse Rotations
 sets
 kg
 reps 
 rest
Notes
66a21dd0fcc9ba10663cc6e1
Mobility
Hip Slides Reverse Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Obliques
Hip Slides Reverse Rotations muscle groups
Play Button
Split Stance Med Ball Push Through
 sets
 kg
 reps 
 rest
Notes
66a21dd3be7ab1fabaf821c4
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
66a633cf05856cc51d722726
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
66a21dd46408215fba5f4654
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
66a21dd7cfcfdc139bd6400b
66a21dd7cfcfdc139bd6400b
Half Kneeling Pallof Press
Half Kneeling Pallof Press
3
3
1
3
m 
0
s
 rest
66a21dd8a1f273f721a55872
66a21dd8a1f273f721a55872
Half Kneeling Pallof Press OH
Half Kneeling Pallof Press OH
3
3
1
3
m 
0
s
 rest
66a21dd824c8e155e686fbf3
66a21dd824c8e155e686fbf3
SL Pistol Squats w Rotation of Leg
SL Pistol Squats w Rotation of Leg
3
3
1
3
m 
0
s
 rest
66a21dcd207c90533fb94b8d
66a21dcd207c90533fb94b8d
Crossbody Overarm Reach
Crossbody Overarm Reach
3
3
1
3
m 
0
s
 rest
66a21dcd80737967b78862dc
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
66a21dd0fcc9ba10663cc6e1
66a21dd0fcc9ba10663cc6e1
Hip Slides Reverse Rotations
Hip Slides Reverse Rotations
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
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
utm_campaign