Swap Exercises

Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
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Swap selected exercise with existing exercise for the:
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[{"Super Set":[{"exerciseName":"Dynamic Psoas Stretch","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"6ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"6ES"}],"guideID":"66a21dcc2208663f61f31ac9","workoutExerciseItemID":"66a21dcc2208663f61f31ac9","workoutExerciseFullName":"Dynamic Psoas Stretch"},{"exerciseName":"Pigeon Stretch w Rotation + Band","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"6ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"6ES"}],"guideID":"66a21dd034f7e288dd446c21","workoutExerciseItemID":"66a21dd034f7e288dd446c21","workoutExerciseFullName":"Pigeon Stretch w Rotation + Band"},{"exerciseName":"Seated Banded Hamstring and Calf Stretch","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"6ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"6ES"}],"guideID":"66a21dd680737967b7886835","workoutExerciseItemID":"66a21dd680737967b7886835","workoutExerciseFullName":"Seated Banded Hamstring and Calf Stretch"}]},{"Super Set":[{"exerciseName":"Single Leg Balance Hip Opener - Banded","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"6ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"6ES"}],"guideID":"66a21ddcbe6658ed76090e25","workoutExerciseItemID":"66a21ddcbe6658ed76090e25","workoutExerciseFullName":"Single Leg Balance Hip Opener - Banded"},{"exerciseName":"90/90 US + Hip Drive + Step Through","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"6ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"6ES"}],"guideID":"66a21dcfdaf1c101e9341e68","workoutExerciseItemID":"66a21dcfdaf1c101e9341e68","workoutExerciseFullName":"90/90 US + Hip Drive + Step Through"}]}]

Let's Build 1

Let's Build 1
30 mins

Mobility, Flex, Speed and Golf Movements In One Workout

67c5b2a06b55e22ad2c25c96

Play Button
Dynamic Psoas Stretch
 sets
 kg
 reps 
 rest
Notes
66a21dcc2208663f61f31ac9
Mobility
Dynamic Psoas Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Keep hips square, engage glutes, stretch slowly. Common Mistakes: Overstretching, not engaging glutes.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
None
Dynamic Psoas Stretch muscle groups
Play Button
Pigeon Stretch w Rotation + Band
 sets
 kg
 reps 
 rest
Notes
66a21dd034f7e288dd446c21
Bands
Pigeon Stretch w Rotation + Band
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage glutes, rotate smoothly. Common Mistakes: Overstretching, losing hip alignment.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Glutes
Pigeon Stretch w Rotation + Band muscle groups
Play Button
Seated Banded Hamstring and Calf Stretch
 sets
 kg
 reps 
 rest
Notes
66a21dd680737967b7886835
Bands
Seated Banded Hamstring and Calf Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Stretch hamstrings and calves slowly, keep back straight. Common Mistakes: Overstretching, rounding back.

Where you should 'feel it':
Primary Muscles:
Hamstrings, Calves
Hamstrings, Gastrocnemius
Secondary Muscles
None
Seated Banded Hamstring and Calf Stretch muscle groups
Play Button
Single Leg Balance Hip Opener - Banded
 sets
 kg
 reps 
 rest
Notes
66a21ddcbe6658ed76090e25
Bands
Single Leg Balance Hip Opener - Banded
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage core, open hips with control. Common Mistakes: Using momentum, not engaging core.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Glutes
Single Leg Balance Hip Opener - Banded muscle groups
Play Button
90/90 US + Hip Drive + Step Through
 sets
 kg
 reps 
 rest
Notes
66a21dcfdaf1c101e9341e68
Mobility
90/90 US + Hip Drive + Step Through
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage hips, move smoothly. Common Mistakes: Using momentum, not engaging hips.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Glutes
90/90 US + Hip Drive + Step Through muscle groups
66a21dcc2208663f61f31ac9
66a21dcc2208663f61f31ac9
Dynamic Psoas Stretch
Dynamic Psoas Stretch
3
3
1
3
m 
0
s
 rest
66a21dd034f7e288dd446c21
66a21dd034f7e288dd446c21
Pigeon Stretch w Rotation + Band
Pigeon Stretch w Rotation + Band
3
3
1
3
m 
0
s
 rest
66a21dd680737967b7886835
66a21dd680737967b7886835
Seated Banded Hamstring and Calf Stretch
Seated Banded Hamstring and Calf Stretch
3
3
1
3
m 
0
s
 rest
66a21ddcbe6658ed76090e25
66a21ddcbe6658ed76090e25
Single Leg Balance Hip Opener - Banded
Single Leg Balance Hip Opener - Banded
3
3
1
3
m 
0
s
 rest
66a21dcfdaf1c101e9341e68
66a21dcfdaf1c101e9341e68
90/90 US + Hip Drive + Step Through
90/90 US + Hip Drive + Step Through
3
3
1
3
m 
0
s
 rest
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