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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Foundational Plan A

Foundational Plan A
45 mins

Building Blocks In-season

6849a92522db4c220211b51b

Play Button
Banded Backswing Rotations with Med Ball - Golf Posture Band Behind
 sets
 kg
 reps 
 rest
Notes
66a633dca276a7a446868253
Bands,Medicine Ball
Banded Backswing Rotations with Med Ball - Golf Posture Band Behind
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Rotate backswing with band and med ball. 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 with Med Ball - Golf Posture Band Behind muscle groups
Play Button
Light Bar Speed Rotation Swings
 sets
 kg
 reps 
 rest
Notes
672eac17174f38559e0e2cee
Bodyweight
Light Bar Speed Rotation Swings
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Engage core for rotation, control the bar; avoid swinging too forcefully.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Shoulders, Lower Back
Light Bar Speed Rotation Swings muscle groups
Play Button
Kneeling KB Windmills
 sets
 kg
 reps 
 rest
Notes
66a633d90692106cb9b7b2a0
Kettlebell
Kneeling KB Windmills
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Windmill motion from kneeling position. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders,Obliques
Deltoids,Obliques
Secondary Muscles
Hips
Kneeling KB Windmills 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
Half Kneeling Step Up to GP
 sets
 kg
 reps 
 rest
Notes
671b723ea592addc3a83fa58
Bodyweight
Half Kneeling Step Up to GP
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Keep spine neutral; avoid excessive knee travel. Use core for stability.

Where you should 'feel it':
Primary Muscles:
Glutes, Quads
Gluteus Maximus, Quadriceps
Secondary Muscles
Abs
Half Kneeling Step Up to GP 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
Play Button
RIP Trainer Hold Hip Rotations
 sets
 kg
 reps 
 rest
Notes
66a633dcb93a6bf48f9b5929
Bands
RIP Trainer Hold Hip Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Hold RIP trainer; rotate hips. Common Mistakes: Using too much resistance, poor control.

Where you should 'feel it':
Primary Muscles:
Hips,Obliques
Hips,Obliques
Secondary Muscles
Shoulders
RIP Trainer Hold Hip Rotations muscle groups
66a633dca276a7a446868253
66a633dca276a7a446868253
Banded Backswing Rotations with Med Ball - Golf Posture Band Behind
Banded Backswing Rotations with Med Ball - Golf Posture Band Behind
3
3
1
3
m 
0
s
 rest
672eac17174f38559e0e2cee
672eac17174f38559e0e2cee
Light Bar Speed Rotation Swings
Light Bar Speed Rotation Swings
3
3
1
3
m 
0
s
 rest
66a633d90692106cb9b7b2a0
66a633d90692106cb9b7b2a0
Kneeling KB Windmills
Kneeling KB Windmills
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
671b723ea592addc3a83fa58
671b723ea592addc3a83fa58
Half Kneeling Step Up to GP
Half Kneeling Step Up to GP
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
66a633dcb93a6bf48f9b5929
66a633dcb93a6bf48f9b5929
RIP Trainer Hold Hip Rotations
RIP Trainer Hold Hip Rotations
3
3
1
3
m 
0
s
 rest
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