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 Patterns II

Speed Patterns II
50 mins

Let's get faster through our workouts!

66b79d9c12826a93ed52fc38

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
Play Button
GP Hip and Split Rotations
 sets
 kg
 reps 
 rest
Notes
66a633cf2547398bee4f756e
Bodyweight
GP Hip and Split Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Focus on hip rotation; maintain split stance. Common Mistakes: Twisting knees, losing balance.

Where you should 'feel it':
Primary Muscles:
Hips,Obliques
Hips,Obliques
Secondary Muscles
Glutes,Lower Back
GP Hip and Split Rotations 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
Golf Posture Double Step Throw
 sets
 kg
 reps 
 rest
Notes
66a633cfc8739929d0440a0d
Medicine Ball
Golf Posture Double Step Throw
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Step and throw with rotation. Common Mistakes: Poor coordination, losing balance.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Golf Posture Double Step Throw muscle groups
Play Button
Step KB Swings
 sets
 kg
 reps 
 rest
Notes
66a633cf662062b2ef3e55db
Kettlebell
Step KB Swings
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Step forward; swing kettlebell. Common Mistakes: Using arms to swing, poor posture.

Where you should 'feel it':
Primary Muscles:
Glutes,Hamstrings
Gluteus Maximus,Hamstrings
Secondary Muscles
Shoulders,Lower Back
Step KB Swings muscle groups
66a21dd51ebf4e703f78a93d
66a21dd51ebf4e703f78a93d
Split Stance Rotations
Split Stance Rotations
3
3
1
3
m 
0
s
 rest
66a633cf2547398bee4f756e
66a633cf2547398bee4f756e
GP Hip and Split Rotations
GP Hip and Split Rotations
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
66a633cfc8739929d0440a0d
66a633cfc8739929d0440a0d
Golf Posture Double Step Throw
Golf Posture Double Step Throw
3
3
1
3
m 
0
s
 rest
66a633cf662062b2ef3e55db
66a633cf662062b2ef3e55db
Step KB Swings
Step KB Swings
3
3
1
3
m 
0
s
 rest
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