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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Rotational","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd2f22e0b3f56dff451","workoutExerciseItemID":"66a21dd2f22e0b3f56dff451","workoutExerciseFullName":"Barbell Landmine - Rotational"},{"exerciseName":"Recoil Med Ball Slams","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd2ee90e1291ca55302","workoutExerciseItemID":"66a21dd2ee90e1291ca55302","workoutExerciseFullName":"Recoil Med Ball Slams"}],[{"exerciseName":"Crucifix Holds","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dcb9b42a6b3fb9e0207","workoutExerciseItemID":"66a21dcb9b42a6b3fb9e0207","workoutExerciseFullName":"Crucifix Holds"},{"exerciseName":"Standing Pallof Press - OH Extensions","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"15","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd28006058221448762","workoutExerciseItemID":"66a21dd28006058221448762","workoutExerciseFullName":"Standing Pallof Press - OH Extensions"}],[{"exerciseName":"Split Stance Cable Pulley - Push Through","exerciseNotes":"Each Side","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dcb37c5f2f2317f7d02","workoutExerciseItemID":"66a21dcb37c5f2f2317f7d02","workoutExerciseFullName":"Split Stance Cable Pulley - 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Rotational Core Patterns + Core Integrations I

Rotational Core Patterns + Core Integrations I
60 mins

The basic to developing some core functions and rotary movements!

66b7a0503c93379e9780a92e

Play Button
90* situp slow motion (supine)
 sets
 kg
 reps 
 rest
Notes
66a21dcb54ac0011888cc418
Bodyweight
90* situp slow motion (supine)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep core engaged throughout. Move slowly and control the descent. Common Mistakes: Using momentum, lifting the lower back off the ground.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
90* situp slow motion (supine) muscle groups
Play Button
Kneeling Rotation Throw
 sets
 kg
 reps 
 rest
Notes
66a21dd27917d93a4f11d772
Medicine Ball
Kneeling Rotation Throw
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Kneeling Rotation Throw muscle groups
Play Button
Resisted Plank w Rotation
 sets
 kg
 reps 
 rest
Notes
66a21dcdc99d6d3c7445ffb4
Bands
Resisted Plank w Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, rotate with resistance. Common Mistakes: Letting resistance pull you off balance.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Resisted Plank w Rotation muscle groups
Play Button
Med Ball Swing Push Throw
 sets
 kg
 reps 
 rest
Notes
66a633db438c12d1775e0e45
Medicine Ball
Med Ball Swing Push Throw
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Swing med ball and push throw. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders,Obliques
Deltoids,Obliques
Secondary Muscles
Hips
Med Ball Swing Push Throw muscle groups
Play Button
Barbell Landmine - Rotational
 sets
 kg
 reps 
 rest
Notes
66a21dd2f22e0b3f56dff451
Barbell
Barbell Landmine - Rotational
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, Obliques
Deltoids, Obliques
Secondary Muscles
Abs
Barbell Landmine - Rotational muscle groups
Play Button
Recoil Med Ball Slams
 sets
 kg
 reps 
 rest
Notes
66a21dd2ee90e1291ca55302
Medicine Ball
Recoil Med Ball Slams
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, slam ball with power. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Shoulders, Abs
Deltoids, Rectus abdominis
Secondary Muscles
Obliques
Recoil Med Ball Slams muscle groups
Play Button
Crucifix Holds
 sets
 kg
 reps 
 rest
Notes
66a21dcb9b42a6b3fb9e0207
Bodyweight
Crucifix Holds
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage shoulders, keep arms extended and at shoulder height. Common Mistakes: Letting arms drop, rounding shoulders.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Traps
Crucifix Holds muscle groups
Play Button
Standing Pallof Press - OH Extensions
 sets
 kg
 reps 
 rest
Notes
66a21dd28006058221448762
Bands
Standing Pallof Press - OH Extensions
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
Standing Pallof Press - OH Extensions muscle groups
Play Button
Split Stance Cable Pulley - Push Through
 sets
 kg
 reps 
 rest
Notes
66a21dcb37c5f2f2317f7d02
Cable
Split Stance Cable Pulley - Push Through
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain split stance, push through with control, engage core. Common Mistakes: Overextending arms, losing balance.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps
Split Stance Cable Pulley - Push Through muscle groups
Play Button
Golf Posture - Split Stance Speed Push Through
 sets
 kg
 reps 
 rest
Notes
66a21dcb52ca852b2dc51361
Cable
Golf Posture - Split Stance Speed Push Through
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain golf posture, push quickly but with control. Common Mistakes: Rushing, losing posture.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps
Golf Posture - Split Stance Speed Push Through muscle groups
66a21dcb54ac0011888cc418
66a21dcb54ac0011888cc418
90* situp slow motion (supine)
90* situp slow motion (supine)
3
3
1
3
m 
0
s
 rest
66a21dd27917d93a4f11d772
66a21dd27917d93a4f11d772
Kneeling Rotation Throw
Kneeling Rotation Throw
3
3
1
3
m 
0
s
 rest
66a21dcdc99d6d3c7445ffb4
66a21dcdc99d6d3c7445ffb4
Resisted Plank w Rotation
Resisted Plank w Rotation
3
3
1
3
m 
0
s
 rest
66a633db438c12d1775e0e45
66a633db438c12d1775e0e45
Med Ball Swing Push Throw
Med Ball Swing Push Throw
3
3
1
3
m 
0
s
 rest
66a21dd2f22e0b3f56dff451
66a21dd2f22e0b3f56dff451
Barbell Landmine - Rotational
Barbell Landmine - Rotational
3
3
1
3
m 
0
s
 rest
66a21dd2ee90e1291ca55302
66a21dd2ee90e1291ca55302
Recoil Med Ball Slams
Recoil Med Ball Slams
3
3
1
3
m 
0
s
 rest
66a21dcb9b42a6b3fb9e0207
66a21dcb9b42a6b3fb9e0207
Crucifix Holds
Crucifix Holds
3
3
1
3
m 
0
s
 rest
66a21dd28006058221448762
66a21dd28006058221448762
Standing Pallof Press - OH Extensions
Standing Pallof Press - OH Extensions
3
3
1
3
m 
0
s
 rest
66a21dcb37c5f2f2317f7d02
66a21dcb37c5f2f2317f7d02
Split Stance Cable Pulley - Push Through
Split Stance Cable Pulley - Push Through
3
3
1
3
m 
0
s
 rest
66a21dcb52ca852b2dc51361
66a21dcb52ca852b2dc51361
Golf Posture - Split Stance Speed Push Through
Golf Posture - Split Stance Speed Push Through
3
3
1
3
m 
0
s
 rest
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