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
[{"Super Set":[{"exerciseName":"DB SS Speed L's","exerciseNotes":"Start Light Move Fast","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"6 ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"6 ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"6 ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"6 ES"}],"guideID":"66a633dbfb2fc191cc2d0882","workoutExerciseItemID":"66a633dbfb2fc191cc2d0882","workoutExerciseFullName":"DB SS Speed L's"},{"exerciseName":"DB GP Speed L's","exerciseNotes":"Start Light Move Fast","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"6 ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"6 ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"6 ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"6 ES"}],"guideID":"66a633db1c635a70513ee54a","workoutExerciseItemID":"66a633db1c635a70513ee54a","workoutExerciseFullName":"DB GP Speed L's"}]},{"Super Set":[{"exerciseName":"Rotation Wall Separations","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"8 ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"8 ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"8 ES"}],"guideID":"66a633dcc4b559d6c980397f","workoutExerciseItemID":"66a633dcc4b559d6c980397f","workoutExerciseFullName":"Rotation Wall Separations"},{"exerciseName":"Med Ball Hold Hip Rotations","exerciseNotes":"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":"66a633dce6046a85bddfea6a","workoutExerciseItemID":"66a633dce6046a85bddfea6a","workoutExerciseFullName":"Med Ball Hold Hip Rotations"},{"exerciseName":"Med Ball Swing Push Throw","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"12"}],"guideID":"66a633db438c12d1775e0e45","workoutExerciseItemID":"66a633db438c12d1775e0e45","workoutExerciseFullName":"Med Ball Swing Push Throw"}]},{"Super Set":[{"exerciseName":"Cable Pulley Rotation Jump - SS","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"6 ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"30","exerciseRestMinutes":"0","reps":"6 ES"}],"guideID":"671b724232b4b304e0718fd4","workoutExerciseItemID":"671b724232b4b304e0718fd4","workoutExerciseFullName":"Cable Pulley Rotation Jump - SS"},{"exerciseName":"Double Step Cable Rotation to SS","exerciseNotes":"One Side - Golf Movement","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"1","reps":"12"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"1","reps":"12"}],"guideID":"671b7240804be9cdd0087cfc","workoutExerciseItemID":"671b7240804be9cdd0087cfc","workoutExerciseFullName":"Double Step Cable Rotation to SS"},{"exerciseName":"Swiss Ball Bounce KB Swings Rotations","exerciseNotes":"Golf Movement Only","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"1","reps":"15"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"1","reps":"15"}],"guideID":"66a633dac2048d9ffe11a890","workoutExerciseItemID":"66a633dac2048d9ffe11a890","workoutExerciseFullName":"Swiss Ball Bounce KB Swings Rotations"}]}]

Foundational Plan B

Foundational Plan B
40 mins

Blocks To Intergrate From A

6849aa74d86a1083aaf2989d

Play Button
DB SS Speed L's
 sets
 kg
 reps 
 rest
Notes
66a633dbfb2fc191cc2d0882
Dumbbell
DB SS Speed L's
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Perform speed L's with dumbbells. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders,Biceps
Deltoids,Biceps brachii
Secondary Muscles
None
DB SS Speed L's muscle groups
Play Button
DB GP Speed L's
 sets
 kg
 reps 
 rest
Notes
66a633db1c635a70513ee54a
Dumbbell
DB GP Speed L's
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Perform speed L's in golf posture with dumbbells. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders,Biceps
Deltoids,Biceps brachii
Secondary Muscles
None
DB GP Speed L's muscle groups
Play Button
Rotation Wall Separations
 sets
 kg
 reps 
 rest
Notes
66a633dcc4b559d6c980397f
Bodyweight
Rotation Wall Separations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Separate rotations against wall. Common Mistakes: Poor coordination, not engaging core.

Where you should 'feel it':
Primary Muscles:
Obliques,Shoulders
Obliques,Deltoids
Secondary Muscles
Hips
Rotation Wall Separations muscle groups
Play Button
Med Ball Hold Hip Rotations
 sets
 kg
 reps 
 rest
Notes
66a633dce6046a85bddfea6a
Medicine Ball
Med Ball Hold Hip Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Hold med ball; rotate hips. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Hips,Obliques
Hips,Obliques
Secondary Muscles
Shoulders
Med Ball Hold Hip Rotations muscle groups
Play Button
Med Ball Swing Push Throw
 sets
 kg
 reps 
 rest
Notes
66a633db438c12d1775e0e45
Medicine Ball
Med Ball Swing Push Throw
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Swing med ball and push throw. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Shoulders,Obliques
Deltoids,Obliques
Secondary Muscles
Hips
Med Ball Swing Push Throw muscle groups
Play Button
Cable Pulley Rotation Jump - SS
 sets
 kg
 reps 
 rest
Notes
671b724232b4b304e0718fd4
Bodyweight
Cable Pulley Rotation Jump - SS
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Control jump rotation; engage core, avoid leaning too far back.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Shoulders, Quads
Cable Pulley Rotation Jump - SS muscle groups
Play Button
Double Step Cable Rotation to SS
 sets
 kg
 reps 
 rest
Notes
671b7240804be9cdd0087cfc
Bodyweight
Double Step Cable Rotation to SS
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Keep back neutral; avoid excessive spinal twisting. Engage core throughout.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Shoulders, Lats
Double Step Cable Rotation to SS muscle groups
Play Button
Swiss Ball Bounce KB Swings Rotations
 sets
 kg
 reps 
 rest
Notes
66a633dac2048d9ffe11a890
Kettlebell
Swiss Ball Bounce KB Swings Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Bounce on Swiss ball; swing kettlebell with rotation. Common Mistakes: Poor balance, using too much weight.

Where you should 'feel it':
Primary Muscles:
Glutes,Hamstrings
Gluteus Maximus,Hamstrings
Secondary Muscles
Shoulders,Lower Back
Swiss Ball Bounce KB Swings Rotations muscle groups
66a633dbfb2fc191cc2d0882
66a633dbfb2fc191cc2d0882
DB SS Speed L's
DB SS Speed L's
3
3
1
3
m 
0
s
 rest
66a633db1c635a70513ee54a
66a633db1c635a70513ee54a
DB GP Speed L's
DB GP Speed L's
3
3
1
3
m 
0
s
 rest
66a633dcc4b559d6c980397f
66a633dcc4b559d6c980397f
Rotation Wall Separations
Rotation Wall Separations
3
3
1
3
m 
0
s
 rest
66a633dce6046a85bddfea6a
66a633dce6046a85bddfea6a
Med Ball Hold Hip Rotations
Med Ball Hold Hip Rotations
3
3
1
3
m 
0
s
 rest
66a633db438c12d1775e0e45
66a633db438c12d1775e0e45
Med Ball Swing Push Throw
Med Ball Swing Push Throw
3
3
1
3
m 
0
s
 rest
671b724232b4b304e0718fd4
671b724232b4b304e0718fd4
Cable Pulley Rotation Jump - SS
Cable Pulley Rotation Jump - SS
3
3
1
3
m 
0
s
 rest
671b7240804be9cdd0087cfc
671b7240804be9cdd0087cfc
Double Step Cable Rotation to SS
Double Step Cable Rotation to SS
3
3
1
3
m 
0
s
 rest
66a633dac2048d9ffe11a890
66a633dac2048d9ffe11a890
Swiss Ball Bounce KB Swings Rotations
Swiss Ball Bounce KB Swings Rotations
3
3
1
3
m 
0
s
 rest
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