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:
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[[{"exerciseName":"Pelvic Rotations (Club Assisted)","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6656dd08e250699a3da01d80","workoutExerciseItemID":"6656dd08e250699a3da01d80","workoutExerciseFullName":"Pelvic Rotations (Club Assisted)"}],[{"exerciseName":"Reverse Lunge & Torso Rotation (W/U)","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66596100ac3de8ef1e86704c","workoutExerciseItemID":"66596100ac3de8ef1e86704c","workoutExerciseFullName":"Reverse Lunge & Torso Rotation (W/U)"}],[{"exerciseName":"Open & Close The Gate","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"665968288228c73b331d3e1f","workoutExerciseItemID":"665968288228c73b331d3e1f","workoutExerciseFullName":"Open & Close The Gate"}],[{"exerciseName":"Neck Side Flexions","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6e","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"665960613744b4d86f8dae68","workoutExerciseItemID":"665960613744b4d86f8dae68","workoutExerciseFullName":"Neck Side Flexions"}],[{"exerciseName":"Standing T-Spine Openers (W/U","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8e","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"665966179f301904df0aca5e","workoutExerciseItemID":"665966179f301904df0aca5e","workoutExerciseFullName":"Standing T-Spine Openers (W/U"}]]

Pre-Round Wam-Up

Pre-Round Wam-Up
3 mins

3 Minute Efficient Pre-Round Warm-Up

66b5e93c597250a4e5da90b0

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
Reverse Lunge & Torso Rotation (W/U)
 sets
 kg
 reps 
 rest
Notes
66596100ac3de8ef1e86704c
Mobility
Reverse Lunge & Torso Rotation (W/U)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start in a standing position holding a golf club
  2. Perform a backward lunge to set your lower body as a stable base
  3. Rotate your thoracic spine toward your front leg
  4. Alternate legs for each rep
Where you should 'feel it':
Primary Muscles:
Glutes,Lats
Gluteus Maximus,Latissimus Dorsi
Secondary Muscles
Quads
Reverse Lunge & Torso Rotation (W/U) 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
Play Button
Standing T-Spine Openers (W/U
 sets
 kg
 reps 
 rest
Notes
665966179f301904df0aca5e
Mobility
Standing T-Spine Openers (W/U
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. From a standing position, set your pelvis and head to remain square throughout this movement
  2. Rotate maximally with one side  and open up your thoracic spine
  3. Alternate between sides for each rep
  4. Ensure that you keep the other arm completely still as the focus arm is rotating
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Standing T-Spine Openers (W/U muscle groups
6656dd08e250699a3da01d80
6656dd08e250699a3da01d80
Pelvic Rotations (Club Assisted)
Pelvic Rotations (Club Assisted)
3
3
1
3
m 
0
s
 rest
66596100ac3de8ef1e86704c
66596100ac3de8ef1e86704c
Reverse Lunge & Torso Rotation (W/U)
Reverse Lunge & Torso Rotation (W/U)
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
665966179f301904df0aca5e
665966179f301904df0aca5e
Standing T-Spine Openers (W/U
Standing T-Spine Openers (W/U
3
3
1
3
m 
0
s
 rest
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