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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Speed Pattern I

Speed Pattern I
50 mins

The 1st Speed Installment Pattern!

66b79cec3f111d57b6ad4cc2

Play Button
SA Rotational Rows - Bent Over
 sets
 kg
 reps 
 rest
Notes
66a633cd438c12d1775e050e
Dumbbell
SA Rotational Rows - Bent Over
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep back flat; rotate from the core. Common Mistakes: Rounding back, not engaging lats.

Where you should 'feel it':
Primary Muscles:
Lats,Obliques
Latissimus Dorsi,Obliques
Secondary Muscles
Biceps,Lower Back
SA Rotational Rows - Bent Over muscle groups
Play Button
GP Weight Shift Rotations
 sets
 kg
 reps 
 rest
Notes
66a633ce6f3bdb0490ce6b1a
Bodyweight
GP Weight Shift Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Shift weight smoothly; rotate torso. Common Mistakes: Twisting knees, not shifting weight fully.

Where you should 'feel it':
Primary Muscles:
Obliques,Hips
Obliques,Hips
Secondary Muscles
Lower Back
GP Weight Shift Rotations muscle groups
Play Button
Golf Posture Reverse Band Rotations
 sets
 kg
 reps 
 rest
Notes
66a633ce662062b2ef3e54d3
Bands
Golf Posture Reverse Band Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain golf posture; rotate against band. Common Mistakes: Twisting hips, poor posture.

Where you should 'feel it':
Primary Muscles:
Obliques,Lower Back
Obliques,Erector Spinae
Secondary Muscles
Shoulders
Golf Posture Reverse Band Rotations muscle groups
Play Button
Golf Posture Reverse Band Rotations + Ball
 sets
 kg
 reps 
 rest
Notes
66a633ce05856cc51d7226b3
Bands,Medicine Ball
Golf Posture Reverse Band Rotations + Ball
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Same as above, with added ball. Common Mistakes: Losing control of ball, poor posture.

Where you should 'feel it':
Primary Muscles:
Obliques,Lower Back
Obliques,Erector Spinae
Secondary Muscles
Shoulders
Golf Posture Reverse Band Rotations + Ball muscle groups
Play Button
Golf Posture KB Swings
 sets
 kg
 reps 
 rest
Notes
66a633ce49020c1460c69830
Kettlebell
Golf Posture KB Swings
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Swing from hips; maintain posture. Common Mistakes: Using arms to swing, rounding back.

Where you should 'feel it':
Primary Muscles:
Glutes,Hamstrings
Gluteus Maximus,Hamstrings
Secondary Muscles
Shoulders,Lower Back
Golf Posture KB Swings muscle groups
Play Button
Golf Posture Backswing Loads – Swiss Ball
 sets
 kg
 reps 
 rest
Notes
66a633cec13e4846eeae4207
Swiss Ball
Golf Posture Backswing Loads – Swiss Ball
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Load back fully; maintain posture. Common Mistakes: Poor control of ball, over-rotating.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Golf Posture Backswing Loads – Swiss Ball muscle groups
66a633cd438c12d1775e050e
66a633cd438c12d1775e050e
SA Rotational Rows - Bent Over
SA Rotational Rows - Bent Over
3
3
1
3
m 
0
s
 rest
66a633ce6f3bdb0490ce6b1a
66a633ce6f3bdb0490ce6b1a
GP Weight Shift Rotations
GP Weight Shift Rotations
3
3
1
3
m 
0
s
 rest
66a633ce662062b2ef3e54d3
66a633ce662062b2ef3e54d3
Golf Posture Reverse Band Rotations
Golf Posture Reverse Band Rotations
3
3
1
3
m 
0
s
 rest
66a633ce05856cc51d7226b3
66a633ce05856cc51d7226b3
Golf Posture Reverse Band Rotations + Ball
Golf Posture Reverse Band Rotations + Ball
3
3
1
3
m 
0
s
 rest
66a633ce49020c1460c69830
66a633ce49020c1460c69830
Golf Posture KB Swings
Golf Posture KB Swings
3
3
1
3
m 
0
s
 rest
66a633cec13e4846eeae4207
66a633cec13e4846eeae4207
Golf Posture Backswing Loads – Swiss Ball
Golf Posture Backswing Loads – Swiss Ball
3
3
1
3
m 
0
s
 rest
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