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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Throw Through","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"672eac182d17d6db8b6cd176","workoutExerciseItemID":"672eac182d17d6db8b6cd176","workoutExerciseFullName":"Slant Boards Loads - Throw Through"},{"exerciseName":"Slant Board Loads - KB Step Through","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"672eac182d17d6db8b6cd17a","workoutExerciseItemID":"672eac182d17d6db8b6cd17a","workoutExerciseFullName":"Slant Board Loads - KB Step Through"},{"exerciseName":"GP Resistance Rotational Loads","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"6","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"672eac181ac2dcf032850308","workoutExerciseItemID":"672eac181ac2dcf032850308","workoutExerciseFullName":"GP Resistance Rotational Loads"}]}]

Golf Movement III

Golf Movement III
60 mins

Golf Movements To Push Through The New Level

6732ded4b4f90bdf08a6a6e5

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
GP Swiss Ball Press Speed To Impact
 sets
 kg
 reps 
 rest
Notes
672eac175f25ea9083c9012f
Swiss Ball
GP Swiss Ball Press Speed To Impact
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Drive up with power, engage core for stability; avoid collapsing on impact.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps, Abs
GP Swiss Ball Press Speed To Impact muscle groups
Play Button
Internal Elbow Position Extension
 sets
 kg
 reps 
 rest
Notes
672eac1717ad0856f469ad9d
Bodyweight
Internal Elbow Position Extension
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Controlled elbow flexion; avoid straining elbow joint.

Where you should 'feel it':
Primary Muscles:
Biceps, Shoulders
Biceps brachii, Deltoids
Secondary Muscles
Triceps
Internal Elbow Position Extension muscle groups
Play Button
GP Banded Extension To Open SA
 sets
 kg
 reps 
 rest
Notes
672eac17eb3b6994352413d2
Bodyweight
GP Banded Extension To Open SA
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Extend with control, keep shoulder stable; avoid hyperextending elbow.

Where you should 'feel it':
Primary Muscles:
Shoulders, Triceps
Deltoids, Triceps brachii
Secondary Muscles
Lats, Abs
GP Banded Extension To Open SA muscle groups
Play Button
Seated Upright Rotation Walks
 sets
 kg
 reps 
 rest
Notes
672eac17bc7513a735bedaf0
Bodyweight
Seated Upright Rotation Walks
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Maintain upright posture, controlled rotation; avoid hunching or twisting too far.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Lower Back
Seated Upright Rotation Walks muscle groups
Play Button
Slant Board Loads
 sets
 kg
 reps 
 rest
Notes
672eac17f3e2eff04aaf3dc2
Bodyweight
Slant Board Loads
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Stabilise core, engage obliques; avoid swaying hips.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Lower Back
Slant Board Loads muscle groups
Play Button
Slant Boards Loads - Throw Through
 sets
 kg
 reps 
 rest
Notes
672eac182d17d6db8b6cd176
Medicine Ball
Slant Boards Loads - Throw Through
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Power through core and shoulder rotation; avoid excessive spine twisting.

Where you should 'feel it':
Primary Muscles:
Shoulders, Abs
Deltoids, Rectus abdominis
Secondary Muscles
Obliques, Lower Back
Slant Boards Loads - Throw Through muscle groups
Play Button
Slant Board Loads - KB Step Through
 sets
 kg
 reps 
 rest
Notes
672eac182d17d6db8b6cd17a
Kettlebell
Slant Board Loads - KB Step Through
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Step with control, core engaged; avoid rushing through the step.

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Abs
Slant Board Loads - KB Step Through muscle groups
Play Button
GP Resistance Rotational Loads
 sets
 kg
 reps 
 rest
Notes
672eac181ac2dcf032850308
Bodyweight
GP Resistance Rotational Loads
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Rotate from core, keep back straight; avoid over-rotating at spine.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Lower Back, Shoulders
GP Resistance Rotational Loads muscle groups
672eac17174f38559e0e2cee
672eac17174f38559e0e2cee
Light Bar Speed Rotation Swings
Light Bar Speed Rotation Swings
3
3
1
3
m 
0
s
 rest
672eac175f25ea9083c9012f
672eac175f25ea9083c9012f
GP Swiss Ball Press Speed To Impact
GP Swiss Ball Press Speed To Impact
3
3
1
3
m 
0
s
 rest
672eac1717ad0856f469ad9d
672eac1717ad0856f469ad9d
Internal Elbow Position Extension
Internal Elbow Position Extension
3
3
1
3
m 
0
s
 rest
672eac17eb3b6994352413d2
672eac17eb3b6994352413d2
GP Banded Extension To Open SA
GP Banded Extension To Open SA
3
3
1
3
m 
0
s
 rest
672eac17bc7513a735bedaf0
672eac17bc7513a735bedaf0
Seated Upright Rotation Walks
Seated Upright Rotation Walks
3
3
1
3
m 
0
s
 rest
672eac17f3e2eff04aaf3dc2
672eac17f3e2eff04aaf3dc2
Slant Board Loads
Slant Board Loads
3
3
1
3
m 
0
s
 rest
672eac182d17d6db8b6cd176
672eac182d17d6db8b6cd176
Slant Boards Loads - Throw Through
Slant Boards Loads - Throw Through
3
3
1
3
m 
0
s
 rest
672eac182d17d6db8b6cd17a
672eac182d17d6db8b6cd17a
Slant Board Loads - KB Step Through
Slant Board Loads - KB Step Through
3
3
1
3
m 
0
s
 rest
672eac181ac2dcf032850308
672eac181ac2dcf032850308
GP Resistance Rotational Loads
GP Resistance Rotational Loads
3
3
1
3
m 
0
s
 rest
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