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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Banded Pulls","exerciseNotes":"ES - Each Side","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dda7ac2cc6f78cbebc6","workoutExerciseItemID":"66a21dda7ac2cc6f78cbebc6","workoutExerciseFullName":"T-Spine Seated omni Directional - Banded Pulls"},{"exerciseName":"Banded Shoulder Rolls","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6 ","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6 ","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a633d471ccd2ba7ca891b2","workoutExerciseItemID":"66a633d471ccd2ba7ca891b2","workoutExerciseFullName":"Banded Shoulder Rolls"}],[{"exerciseName":"SA Banded Rolls","exerciseNotes":"ES - Each Side","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a633d46fe911dd969b2014","workoutExerciseItemID":"66a633d46fe911dd969b2014","workoutExerciseFullName":"SA Banded Rolls"},{"exerciseName":"Squat Hip Rolls","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a633d7c9fbe25684dfa3e4","workoutExerciseItemID":"66a633d7c9fbe25684dfa3e4","workoutExerciseFullName":"Squat Hip Rolls"}],[{"exerciseName":"Single Leg Balance Hip Opener - Banded","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21ddcbe6658ed76090e25","workoutExerciseItemID":"66a21ddcbe6658ed76090e25","workoutExerciseFullName":"Single Leg Balance Hip Opener - Banded"},{"exerciseName":"Banded Walks + Rotations","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd491c98469034ccbd3","workoutExerciseItemID":"66a21dd491c98469034ccbd3","workoutExerciseFullName":"Banded Walks + Rotations"}],[{"exerciseName":"Split Stance Rotations Braced","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a633d0de55ad37d6add443","workoutExerciseItemID":"66a633d0de55ad37d6add443","workoutExerciseFullName":"Split Stance Rotations Braced"},{"exerciseName":"Rotational Med Ball Slams","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"8 ES","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"66a21dd362e52d9368358bae","workoutExerciseItemID":"66a21dd362e52d9368358bae","workoutExerciseFullName":"Rotational Med Ball Slams"}]]

Warm Up 1.0

Warm Up 1.0
20 mins

A Short Effective Workout Prior To Any Round Of Golf..

66a8693f77b0268b39d5b8f9

Play Button
Golf Posture T-Spine Opener - Wall Assisted Band Pulls
 sets
 kg
 reps 
 rest
Notes
66a21dd9f2144d70ddaa4554
Bands
Golf Posture T-Spine Opener - Wall Assisted Band Pulls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, open T-spine with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Golf Posture T-Spine Opener - Wall Assisted Band Pulls muscle groups
Play Button
Half Kneeling T-Spine Rolls to End Range
 sets
 kg
 reps 
 rest
Notes
66a21dcd364d0ec5d4e447e1
Bodyweight
Half Kneeling T-Spine Rolls to End Range
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, roll smoothly. Common Mistakes: Overstretching, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
Half Kneeling T-Spine Rolls to End Range muscle groups
Play Button
T-Spine Seated omni Directional - Banded Pulls
 sets
 kg
 reps 
 rest
Notes
66a21dda7ac2cc6f78cbebc6
Bands
T-Spine Seated omni Directional - Banded Pulls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, pull in multiple directions with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Abs
Rectus abdominis
Secondary Muscles
Obliques
T-Spine Seated omni Directional - Banded Pulls muscle groups
Play Button
Banded Shoulder Rolls
 sets
 kg
 reps 
 rest
Notes
66a633d471ccd2ba7ca891b2
Bands
Banded Shoulder Rolls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Roll shoulders with band resistance. Common Mistakes: Using too much resistance, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
None
Banded Shoulder Rolls muscle groups
Play Button
SA Banded Rolls
 sets
 kg
 reps 
 rest
Notes
66a633d46fe911dd969b2014
Bands
SA Banded Rolls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Single arm rolls with band resistance. Common Mistakes: Using too much resistance, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders
Deltoids
Secondary Muscles
None
SA Banded Rolls muscle groups
Play Button
Squat Hip Rolls
 sets
 kg
 reps 
 rest
Notes
66a633d7c9fbe25684dfa3e4
Bodyweight
Squat Hip Rolls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Squat and roll hips; maintain posture. Common Mistakes: Poor coordination, losing balance.

Where you should 'feel it':
Primary Muscles:
Quads,Glutes
Quadriceps,Gluteus Maximus
Secondary Muscles
Hips
Squat Hip Rolls muscle groups
Play Button
Single Leg Balance Hip Opener - Banded
 sets
 kg
 reps 
 rest
Notes
66a21ddcbe6658ed76090e25
Bands
Single Leg Balance Hip Opener - Banded
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

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

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Glutes
Single Leg Balance Hip Opener - Banded muscle groups
Play Button
Banded Walks + Rotations
 sets
 kg
 reps 
 rest
Notes
66a21dd491c98469034ccbd3
Bands
Banded Walks + Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, walk and rotate with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Glutes, Hips
Gluteus Maximus, Hips
Secondary Muscles
Obliques
Banded Walks + Rotations muscle groups
Play Button
Split Stance Rotations Braced
 sets
 kg
 reps 
 rest
Notes
66a633d0de55ad37d6add443
Bodyweight
Split Stance Rotations Braced
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain brace; rotate fully. Common Mistakes: Twisting knees, not engaging core.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Split Stance Rotations Braced muscle groups
Play Button
Rotational Med Ball Slams
 sets
 kg
 reps 
 rest
Notes
66a21dd362e52d9368358bae
Medicine Ball
Rotational 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
Rotational Med Ball Slams muscle groups
66a21dd9f2144d70ddaa4554
66a21dd9f2144d70ddaa4554
Golf Posture T-Spine Opener - Wall Assisted Band Pulls
Golf Posture T-Spine Opener - Wall Assisted Band Pulls
3
3
1
3
m 
0
s
 rest
66a21dcd364d0ec5d4e447e1
66a21dcd364d0ec5d4e447e1
Half Kneeling T-Spine Rolls to End Range
Half Kneeling T-Spine Rolls to End Range
3
3
1
3
m 
0
s
 rest
66a21dda7ac2cc6f78cbebc6
66a21dda7ac2cc6f78cbebc6
T-Spine Seated omni Directional - Banded Pulls
T-Spine Seated omni Directional - Banded Pulls
3
3
1
3
m 
0
s
 rest
66a633d471ccd2ba7ca891b2
66a633d471ccd2ba7ca891b2
Banded Shoulder Rolls
Banded Shoulder Rolls
3
3
1
3
m 
0
s
 rest
66a633d46fe911dd969b2014
66a633d46fe911dd969b2014
SA Banded Rolls
SA Banded Rolls
3
3
1
3
m 
0
s
 rest
66a633d7c9fbe25684dfa3e4
66a633d7c9fbe25684dfa3e4
Squat Hip Rolls
Squat Hip Rolls
3
3
1
3
m 
0
s
 rest
66a21ddcbe6658ed76090e25
66a21ddcbe6658ed76090e25
Single Leg Balance Hip Opener - Banded
Single Leg Balance Hip Opener - Banded
3
3
1
3
m 
0
s
 rest
66a21dd491c98469034ccbd3
66a21dd491c98469034ccbd3
Banded Walks + Rotations
Banded Walks + Rotations
3
3
1
3
m 
0
s
 rest
66a633d0de55ad37d6add443
66a633d0de55ad37d6add443
Split Stance Rotations Braced
Split Stance Rotations Braced
3
3
1
3
m 
0
s
 rest
66a21dd362e52d9368358bae
66a21dd362e52d9368358bae
Rotational Med Ball Slams
Rotational Med Ball Slams
3
3
1
3
m 
0
s
 rest
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