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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Pre-Round Activation

Pre-Round Activation
10 mins

10 Minute Efficient Pre-Round Warm-Up

66d62abb690412feadc8fa57

Play Button
Pelvic Rotations (Club Assisted)
 sets
 kg
 reps 
 rest
Notes
6656dd08e250699a3da01d80
Mobility
Pelvic Rotations (Club Assisted)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Hold a club to aid in stabilising your upper body as you try and disassociate your lower body
  2. Maximally rotate the pelvis into your trail hip
  3. Follow by maximally rotating the pelvis into your lead hip, emulating the requirements of the pelvis in the golf swing
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Pelvic Rotations (Club Assisted) muscle groups
Play Button
Deep Squat To Leg Extension
 sets
 kg
 reps 
 rest
Notes
65ba2172984487ceb38e6652
Bodyweight
Deep Squat To Leg Extension
Notes:
Key Points:
  • Holding your feet, take a wide stance and go to your lowest point of a squat
  • Stand up and extend at the knee as far as possible whilst maintaining contact with your feet
  • Tuck your head under in order to activate as much stretch through your lower back
Common Mistakes:
  • Not taking a wide enough stance to get great depth
  • Performing the movement too quickly
  • Not tucking your head and no lower back stretch

Exercise Notes:

Key Points:

  • Holding your feet, take a wide stance and go to your lowest point of a squat
  • Stand up and extend at the knee as far as possible whilst maintaining contact with your feet
  • Tuck your head under in order to activate as much stretch through your lower back

Common Mistakes:

  • Not taking a wide enough stance to get great depth
  • Performing the movement too quickly
  • Not tucking your head and no lower back stretch
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lower Back
Deep Squat To Leg Extension muscle groups
Play Button
Push-Up, X-Over, T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
6694f01d638779f50c3057a0
Bodyweight
Push-Up, X-Over, T-Spine Opener
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start in the top of a push-up position, ensure your back is flat and your core is engaged
  2. Perform a push-up whilst maintaining your spine angle
  3. Slowly drive your knee across your body, keeping your shoulders and upper back square
  4. Perform a t-spine rotation, keep your head still and your hips square
Where you should 'feel it':
Primary Muscles:
Chest,Lats,Quads
Pectoralis Major,Latissimus Dorsi,Quadriceps
Secondary Muscles
Push-Up, X-Over, T-Spine Opener muscle groups
Play Button
Single Leg Sprinter
 sets
 kg
 reps 
 rest
Notes
66164469e3da46758b16215e
Bodyweight
Single Leg Sprinter
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in starting position - opposite arm and leg up and ready to go
  2. In a controlled manner, extend the same leg backward (until you feel a stretch in the hamstring)
  3. Maintain only slight knee flexion in that focused leg, ensure that you don't round from the spine
Where you should 'feel it':
Primary Muscles:
Hamstrings,Glutes
Hamstrings,Gluteus Maximus
Secondary Muscles
Calves
Single Leg Sprinter muscle groups
Play Button
Isometric Lunge W/ T-Spine Mobilisation
 sets
 kg
 reps 
 rest
Notes
66556ab271097ea32fc91b85
Swiss Ball
Isometric Lunge W/ T-Spine Mobilisation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up in a lunge position (lowered) and apply pressure into the Swiss ball with your front knee abducting
  2. Maintain this lunge hold and cradle your hands behind your ears
  3. Start the movement by facing toward the wall
  4. Rotate your upper body and perform a maximal side flexion
  5. In a controlled manner, return upward, facing the wall and repeat for allocated reps
Where you should 'feel it':
Primary Muscles:
Glutes,Lats
Gluteus Maximus,Latissimus Dorsi
Secondary Muscles
Isometric Lunge W/ T-Spine Mobilisation muscle groups
Play Button
Horse Stance T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
6694f206bc363893b5eb659a
Bodyweight
Horse Stance T-Spine Opener
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start on all 4's with one hand behind your ear
  2. Extend one leg and rotate your torso, opening up with the opposite arm
  3. Control the movement as you return to the starting position, moving into spinal flexion
  4. Repeat on the same side for the given number of repetitions
Where you should 'feel it':
Primary Muscles:
Lats,Abs
Latissimus Dorsi,Rectus abdominis
Secondary Muscles
Horse Stance T-Spine Opener muscle groups
Play Button
Knee Drive & Torso Rotation
 sets
 kg
 reps 
 rest
Notes
66553e317bbee9a00d540503
Medicine Ball
Knee Drive & Torso Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set up a step-up to perform this movement on
  2. Hold a light weight medicine ball to stay connected with your chest
  3. Perform a knee drive across the front of your body
  4. As you knee drive, simultaneously rotate the medicine ball across your body in the opposite direction
  5. As you become more comfortable with this movement, speed it up!
Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Knee Drive & Torso Rotation muscle groups
Play Button
Open & Close The Gate
 sets
 kg
 reps 
 rest
Notes
665968288228c73b331d3e1f
Mobility
Open & Close The Gate
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Stand on one leg and set your other leg to a 90 degree position
  2. Open up this leg as much as possible, pushing your range of motion
  3. Briefly pause
  4. Control the hip back to its original start point
  5. Try and maintain the 90 degree height throughout rotation
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Open & Close The Gate muscle groups
Play Button
Neck Side Flexions
 sets
 kg
 reps 
 rest
Notes
665960613744b4d86f8dae68
Mobility
Neck Side Flexions
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start in a standing position
  2. Use your hand to gently pull your neck toward that side
  3. Alternate between sides for each rep
  4. Ensure you don't perform any jarring movements, this must be performed SLOWLY
Where you should 'feel it':
Primary Muscles:
Traps
Trapezius
Secondary Muscles
Neck Side Flexions muscle groups
6656dd08e250699a3da01d80
6656dd08e250699a3da01d80
Pelvic Rotations (Club Assisted)
Pelvic Rotations (Club Assisted)
3
3
1
3
m 
0
s
 rest
65ba2172984487ceb38e6652
65ba2172984487ceb38e6652
Deep Squat To Leg Extension
Deep Squat To Leg Extension
3
3
1
3
m 
0
s
 rest
6694f01d638779f50c3057a0
6694f01d638779f50c3057a0
Push-Up, X-Over, T-Spine Opener
Push-Up, X-Over, T-Spine Opener
3
3
1
3
m 
0
s
 rest
66164469e3da46758b16215e
66164469e3da46758b16215e
Single Leg Sprinter
Single Leg Sprinter
3
3
1
3
m 
0
s
 rest
66556ab271097ea32fc91b85
66556ab271097ea32fc91b85
Isometric Lunge W/ T-Spine Mobilisation
Isometric Lunge W/ T-Spine Mobilisation
3
3
1
3
m 
0
s
 rest
6694f206bc363893b5eb659a
6694f206bc363893b5eb659a
Horse Stance T-Spine Opener
Horse Stance T-Spine Opener
3
3
1
3
m 
0
s
 rest
66553e317bbee9a00d540503
66553e317bbee9a00d540503
Knee Drive & Torso Rotation
Knee Drive & Torso Rotation
3
3
1
3
m 
0
s
 rest
665968288228c73b331d3e1f
665968288228c73b331d3e1f
Open & Close The Gate
Open & Close The Gate
3
3
1
3
m 
0
s
 rest
665960613744b4d86f8dae68
665960613744b4d86f8dae68
Neck Side Flexions
Neck Side Flexions
3
3
1
3
m 
0
s
 rest
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