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 Workout Rest of the program Back

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Golf Movements I - Short P2

Golf Movements I - Short P2

20 mins

Short Golf Movements

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GP Resistance Rotational Loads

672eac181ac2dcf032850308

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

Slant Board Loads

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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

Slant Board Loads - KB Step Through

672eac182d17d6db8b6cd17a

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

Slant Boards Loads - Throw Through

672eac182d17d6db8b6cd176

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

Banded Backswing Rotations - Golf Posture Band Behind

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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

Swiss Ball Rotational Backswings

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Swiss Ball Rotational Backswings

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Rotate with control on ball. Common Mistakes: Losing balance, poor posture.

Where you should 'feel it':

Primary Muscles:

Obliques,Shoulders

Obliques,Deltoids

Secondary Muscles

Hips

Swiss Ball Rotational Backswings muscle groups

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