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
[[{"exerciseName":"Heavy Golf Pulls Cable","exerciseNotes":"Focus On Left Knee Working Towards Toe","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"1","reps":"15"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"1","reps":"15"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"1","reps":"15"}],"guideID":"66a633dcb93a6bf48f9b5902","workoutExerciseItemID":"66a633dcb93a6bf48f9b5902","workoutExerciseFullName":"Heavy Golf Pulls Cable"}],[{"exerciseName":"Golf Posture Rotational Pulls","exerciseNotes":"Focus On Left Knee Working Towards Toe - Backswing Only","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"15"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"15"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"15"}],"guideID":"66a21dcf52ca852b2dc515d1","workoutExerciseItemID":"66a21dcf52ca852b2dc515d1","workoutExerciseFullName":"Golf Posture Rotational Pulls"}],{"Super Set":[{"exerciseName":"GP Hold Pulls","exerciseNotes":"Focus On Left Knee Working Towards Toe","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"15"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"15"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"15"}],"guideID":"671b72415822bd177a646b00","workoutExerciseItemID":"671b72415822bd177a646b00","workoutExerciseFullName":"GP Hold Pulls"},{"exerciseName":"Half Kneeling Step Up to GP Rotation","exerciseNotes":"Focus On Left Knee Working Towards Toe","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"6"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"6"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"6"}],"guideID":"671b723e603730ace7586a56","workoutExerciseItemID":"671b723e603730ace7586a56","workoutExerciseFullName":"Half Kneeling Step Up to GP Rotation"}]},{"Super Set":[{"exerciseName":"Banded Backswing Rotations - Golf Posture Band Behind","exerciseNotes":"Focus On Left Knee Working Towards Toe","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"45","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"45","exerciseRestMinutes":"2","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"45","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66a633dc3cd4756ececa2d1d","workoutExerciseItemID":"66a633dc3cd4756ececa2d1d","workoutExerciseFullName":"Banded Backswing Rotations - Golf Posture Band Behind"},{"exerciseName":"Banded Elbow Braced Pull Through","exerciseNotes":"Focus On Left Knee Working Towards Toe","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"45","exerciseRestMinutes":"0","reps":"15"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"45","exerciseRestMinutes":"0","reps":"15"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"45","exerciseRestMinutes":"0","reps":"15"}],"guideID":"66a633da0faa848188bfe0dc","workoutExerciseItemID":"66a633da0faa848188bfe0dc","workoutExerciseFullName":"Banded Elbow Braced Pull Through"}]}]

Development A

Development A
45 mins

Transition Patterns

6849ab9fe9ee6cbcc77416db

Play Button
Heavy Golf Pulls Cable
 sets
 kg
 reps 
 rest
Notes
66a633dcb93a6bf48f9b5902
Cable
Heavy Golf Pulls Cable
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Perform heavy pulls in golf posture. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders,Lats
Deltoids,Latissimus Dorsi
Secondary Muscles
Biceps
Heavy Golf Pulls Cable muscle groups
Play Button
Golf Posture Rotational Pulls
 sets
 kg
 reps 
 rest
Notes
66a21dcf52ca852b2dc515d1
Golf Specific
Golf Posture Rotational Pulls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain golf posture, pull with control. Common Mistakes: Rushing, losing posture.

Where you should 'feel it':
Primary Muscles:
Obliques
Obliques
Secondary Muscles
Abs
Golf Posture Rotational Pulls muscle groups
Play Button
GP Hold Pulls
 sets
 kg
 reps 
 rest
Notes
671b72415822bd177a646b00
Bodyweight
GP Hold Pulls
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Stabilise core throughout; avoid leaning. Focus on controlled movement.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Shoulders
GP Hold Pulls muscle groups
Play Button
Half Kneeling Step Up to GP Rotation
 sets
 kg
 reps 
 rest
Notes
671b723e603730ace7586a56
Bodyweight
Half Kneeling Step Up to GP Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Focus on stability; avoid uncontrolled twisting. Engage core throughout movement.

Where you should 'feel it':
Primary Muscles:
Glutes, Abs
Gluteus Maximus, Rectus abdominis
Secondary Muscles
Obliques, Shoulders
Half Kneeling Step Up to GP Rotation muscle groups
Play Button
Banded Backswing Rotations - Golf Posture Band Behind
 sets
 kg
 reps 
 rest
Notes
66a633dc3cd4756ececa2d1d
Bands
Banded Backswing Rotations - Golf Posture Band Behind
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Rotate backswing with band resistance. Common Mistakes: Using too much resistance, poor control.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Banded Backswing Rotations - Golf Posture Band Behind muscle groups
Play Button
Banded Elbow Braced Pull Through
 sets
 kg
 reps 
 rest
Notes
66a633da0faa848188bfe0dc
Bands
Banded Elbow Braced Pull Through
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Pull through with braced elbows and band resistance. Common Mistakes: Using too much resistance, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders,Triceps
Deltoids,Triceps brachii
Secondary Muscles
None
Banded Elbow Braced Pull Through muscle groups
66a633dcb93a6bf48f9b5902
66a633dcb93a6bf48f9b5902
Heavy Golf Pulls Cable
Heavy Golf Pulls Cable
3
3
1
3
m 
0
s
 rest
66a21dcf52ca852b2dc515d1
66a21dcf52ca852b2dc515d1
Golf Posture Rotational Pulls
Golf Posture Rotational Pulls
3
3
1
3
m 
0
s
 rest
671b72415822bd177a646b00
671b72415822bd177a646b00
GP Hold Pulls
GP Hold Pulls
3
3
1
3
m 
0
s
 rest
671b723e603730ace7586a56
671b723e603730ace7586a56
Half Kneeling Step Up to GP Rotation
Half Kneeling Step Up to GP Rotation
3
3
1
3
m 
0
s
 rest
66a633dc3cd4756ececa2d1d
66a633dc3cd4756ececa2d1d
Banded Backswing Rotations - Golf Posture Band Behind
Banded Backswing Rotations - Golf Posture Band Behind
3
3
1
3
m 
0
s
 rest
66a633da0faa848188bfe0dc
66a633da0faa848188bfe0dc
Banded Elbow Braced Pull Through
Banded Elbow Braced Pull Through
3
3
1
3
m 
0
s
 rest
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