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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Upper Push/Hip Loading

Upper Push/Hip Loading
1 hour

Upper body push mechanics with hip loading

66b94d8c7bde8f26b0cd1834

Play Button
MB SA Explosive Chest Press
 sets
 kg
 reps 
 rest
Notes
6697082396ce25639a774337
Medicine Ball
MB SA Explosive Chest Press
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your feet together with a slight knee bend, resting the medicine ball on one shoulder
  2. Perform a single arm press at maximal output toward the target
  3. Reset to the starting position and repeat
  4. Ensure that you maintain your posture the entire time, keeping a stable lower body
Where you should 'feel it':
Primary Muscles:
Chest,Abs
Pectoralis Major,Rectus abdominis
Secondary Muscles
MB SA Explosive Chest Press muscle groups
Play Button
1, 1, 2 Chest Press (DB)
 sets
 kg
 reps 
 rest
Notes
669704fe5918669deb58a067
Dumbbell
1, 1, 2 Chest Press (DB)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your shoulder blades, head and glutes to rest on the bench. Feet in contact with the floor
  2. Press upward and set the dumbbells at the top
  3. Perform a press of one arm, then the other arm, then perform a press together
  4. Each rep, ensure the down phase is performed in a very slow manner
Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders,Triceps
1, 1, 2 Chest Press (DB) muscle groups
Play Button
Reverse Lunge Swings
 sets
 kg
 reps 
 rest
Notes
66970df445b9b556086cc7e4
Kettlebell
Reverse Lunge Swings
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. From a starting position with feet together, perform a reverse lunge
  2. As you're lunging backward, simultaneously control the kettlebell toward the hip of your front leg (allowing for internal hip rotation)
  3. Driving from your lower body's extension, extend outward with the kettlebell as you come up from that lunge
  4. Alternate legs and perform this movement on the other side
  5. Ensure that you maintain posture and your abs are resisting excessive rotation throughout the movement
Where you should 'feel it':
Primary Muscles:
Quads,Glutes,Abs
Quadriceps,Gluteus Maximus,Rectus abdominis
Secondary Muscles
Reverse Lunge Swings muscle groups
Play Button
Golfers Rotational Press (Landmine SA)
 sets
 kg
 reps 
 rest
Notes
66a4af2bd062f09645523e99
Barbell
Golfers Rotational Press (Landmine SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a split stance, with the barbell (landmine) resting on top of your shoulder. Make sure you are at 90 degrees to the landmine
  2. Engaging your core to maintain stability, extend your arm up and out to execute the shoulder pressing motion with torso rotation
  3. Control downward back to the top of the shoulder
  4. Repeat for given repetitions
Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
Abs,Triceps
Golfers Rotational Press (Landmine SA) muscle groups
Play Button
Bulgarian W/ Torso Rotation (DB)
 sets
 kg
 reps 
 rest
Notes
66970ed67e11c145d9cc116b
Dumbbell
Bulgarian W/ Torso Rotation (DB)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your rear leg in an elevated position. Stand in good posture and set the dumbbell where the elbows are bent at 90 degrees
  2. Perform a Bulgarian split squat, ensure that your knee alignment is straight forward the entire time
  3. As you perform the squatting motion, perform a torso rotation with the dumbbell
  4. You're trying to maintain lower body stability as you rotate your upper body
  5. As you're squatting, ensure that you maintain your height of your torso and keep your posture!
Where you should 'feel it':
Primary Muscles:
Glutes,Quads,Abs
Gluteus Maximus,Quadriceps,Rectus abdominis
Secondary Muscles
Bulgarian W/ Torso Rotation (DB) muscle groups
Play Button
Loaded Kettlebell Squat (SA)
 sets
 kg
 reps 
 rest
Notes
665565e2f424e0ecd29eed45
Kettlebell
Loaded Kettlebell Squat (SA)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Hold a kettlebell in one arm and retract your shoulder blades to set perfect posture
  2. Maintain that posture and squat down to load the same side as the arm holding the kettlebell
  3. As you squat down, freely internally rotate into that hip to promote golf mechanics
  4. Extend again to perfect posture and repeat
Where you should 'feel it':
Primary Muscles:
Glutes,Quads
Gluteus Maximus,Quadriceps
Secondary Muscles
Loaded Kettlebell Squat (SA) muscle groups
Play Button
Seated Banded Hip Internal Rotation
 sets
 kg
 reps 
 rest
Notes
66556c5e03c23c0748c09125
Bands
Seated Banded Hip Internal Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Attach a light weight mini-band around your ankles, place a block in between your knees and take a seated position
  2. Hold the sides of the box/bench to aid in stabilising your upper body
  3. With one leg, internally rotate from your pelvis to a maximal position
  4. Attempt to control each repetition as much as possible
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Seated Banded Hip Internal Rotation muscle groups
6697082396ce25639a774337
6697082396ce25639a774337
MB SA Explosive Chest Press
MB SA Explosive Chest Press
3
3
1
3
m 
0
s
 rest
669704fe5918669deb58a067
669704fe5918669deb58a067
1, 1, 2 Chest Press (DB)
1, 1, 2 Chest Press (DB)
3
3
1
3
m 
0
s
 rest
66970df445b9b556086cc7e4
66970df445b9b556086cc7e4
Reverse Lunge Swings
Reverse Lunge Swings
3
3
1
3
m 
0
s
 rest
66a4af2bd062f09645523e99
66a4af2bd062f09645523e99
Golfers Rotational Press (Landmine SA)
Golfers Rotational Press (Landmine SA)
3
3
1
3
m 
0
s
 rest
66970ed67e11c145d9cc116b
66970ed67e11c145d9cc116b
Bulgarian W/ Torso Rotation (DB)
Bulgarian W/ Torso Rotation (DB)
3
3
1
3
m 
0
s
 rest
665565e2f424e0ecd29eed45
665565e2f424e0ecd29eed45
Loaded Kettlebell Squat (SA)
Loaded Kettlebell Squat (SA)
3
3
1
3
m 
0
s
 rest
66556c5e03c23c0748c09125
66556c5e03c23c0748c09125
Seated Banded Hip Internal Rotation
Seated Banded Hip Internal Rotation
3
3
1
3
m 
0
s
 rest
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