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
[{"Warm Up":[{"exerciseName":"Pike Pushup - Openers","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"6 "},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"6 "}],"guideID":"671b723c71b4acde73434b79","workoutExerciseItemID":"671b723c71b4acde73434b79","workoutExerciseFullName":"Pike Pushup - Openers"},{"exerciseName":"Lat Lengthen","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"6 ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"6 ES"}],"guideID":"66a21dce7213d601005f067b","workoutExerciseItemID":"66a21dce7213d601005f067b","workoutExerciseFullName":"Lat Lengthen"},{"exerciseName":"Wide Arm Pull - Ups (Band Assisted If Needed))","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"6"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"6"}],"guideID":"66a21dd5ef65cf53fe6d143e","workoutExerciseItemID":"66a21dd5ef65cf53fe6d143e","workoutExerciseFullName":"Wide Arm Pull - Ups (Band Assisted If Needed))"}]},{"Super Set":[{"exerciseName":"Elevated Pigeon Stretch w Rotation","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"8 ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"8 ES"}],"guideID":"66a21ddb426ab05825a7e265","workoutExerciseItemID":"66a21ddb426ab05825a7e265","workoutExerciseFullName":"Elevated Pigeon Stretch w Rotation"},{"exerciseName":"Side Lunge Body Bar Side Bends","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"8 ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"8 ES"}],"guideID":"66a633d971ccd2ba7ca89553","workoutExerciseItemID":"66a633d971ccd2ba7ca89553","workoutExerciseFullName":"Side Lunge Body Bar Side Bends"}]},{"Super Set":[{"exerciseName":"Seated Ab Speed Rotations","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12 ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12 ES"}],"guideID":"671b72405e941db9160547c3","workoutExerciseItemID":"671b72405e941db9160547c3","workoutExerciseFullName":"Seated Ab Speed Rotations"},{"exerciseName":"DB SS Speed L's","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12 ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12 ES"}],"guideID":"66a633dbfb2fc191cc2d0882","workoutExerciseItemID":"66a633dbfb2fc191cc2d0882","workoutExerciseFullName":"DB SS Speed L's"},{"exerciseName":"Landmine Alternate Speed Rotations","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12 ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12 ES"}],"guideID":"671b72403927b92cf3d3b223","workoutExerciseItemID":"671b72403927b92cf3d3b223","workoutExerciseFullName":"Landmine Alternate Speed Rotations"}]},{"Super Set":[{"exerciseName":"Golf Posture KB Swings","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"8 ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"8 ES"}],"guideID":"66a633ce49020c1460c69830","workoutExerciseItemID":"66a633ce49020c1460c69830","workoutExerciseFullName":"Golf Posture KB Swings"},{"exerciseName":"Golf Posture - Med Ball Push Through","exerciseNotes":"","sets":2,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"8 ES"},{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"8 ES"}],"guideID":"66a21dd37880da1b64bb24a6","workoutExerciseItemID":"66a21dd37880da1b64bb24a6","workoutExerciseFullName":"Golf Posture - Med Ball Push Through"}]}]

Let's Build 2

Let's Build 2
30 mins

Mobility, Flex, Speed and golf Movements

67c5b3a1ec1ff59037c281fa

Play Button
Pike Pushup - Openers
 sets
 kg
 reps 
 rest
Notes
671b723c71b4acde73434b79
Bodyweight
Pike Pushup - Openers
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Maintain straight back; avoid hunching shoulders. Control pushup motion.

Where you should 'feel it':
Primary Muscles:
Shoulders, Traps
Deltoids, Trapezius
Secondary Muscles
Abs, Triceps
Pike Pushup - Openers muscle groups
Play Button
Lat Lengthen
 sets
 kg
 reps 
 rest
Notes
66a21dce7213d601005f067b
Mobility
Lat Lengthen
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Stretch lats slowly, keep shoulders down. Common Mistakes: Overstretching, shrugging shoulders.

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Traps
Lat Lengthen muscle groups
Play Button
Wide Arm Pull - Ups (Band Assisted If Needed))
 sets
 kg
 reps 
 rest
Notes
66a21dd5ef65cf53fe6d143e
Bands
Wide Arm Pull - Ups (Band Assisted If Needed))
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage lats, pull with control. Common Mistakes: Using momentum, not engaging lats.

Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Biceps
Wide Arm Pull - Ups (Band Assisted If Needed)) muscle groups
Play Button
Elevated Pigeon Stretch w Rotation
 sets
 kg
 reps 
 rest
Notes
66a21ddb426ab05825a7e265
Mobility
Elevated Pigeon Stretch w Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Engage hips, stretch and rotate with control. Common Mistakes: Overstretching, using momentum.

Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Glutes
Elevated Pigeon Stretch w Rotation muscle groups
Play Button
Side Lunge Body Bar Side Bends
 sets
 kg
 reps 
 rest
Notes
66a633d971ccd2ba7ca89553
Body Bar
Side Lunge Body Bar Side Bends
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Lunge sideways; bend body bar. Common Mistakes: Using too much weight, poor control.

Where you should 'feel it':
Primary Muscles:
Obliques,Quads
Obliques,Quadriceps
Secondary Muscles
Hips
Side Lunge Body Bar Side Bends muscle groups
Play Button
Seated Ab Speed Rotations
 sets
 kg
 reps 
 rest
Notes
671b72405e941db9160547c3
Bodyweight
Seated Ab Speed Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Focus on controlled rotations; avoid swinging. Keep abs engaged.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Shoulders
Seated Ab Speed Rotations muscle groups
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
Landmine Alternate Speed Rotations
 sets
 kg
 reps 
 rest
Notes
671b72403927b92cf3d3b223
Bodyweight
Landmine Alternate Speed Rotations
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Control speed; avoid swinging motion. Engage core for rotational stability.

Where you should 'feel it':
Primary Muscles:
Abs, Obliques
Rectus abdominis, Obliques
Secondary Muscles
Shoulders, Lats
Landmine Alternate Speed Rotations muscle groups
Play Button
Golf Posture KB Swings
 sets
 kg
 reps 
 rest
Notes
66a633ce49020c1460c69830
Kettlebell
Golf Posture KB Swings
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Swing from hips; maintain posture. Common Mistakes: Using arms to swing, rounding back.

Where you should 'feel it':
Primary Muscles:
Glutes,Hamstrings
Gluteus Maximus,Hamstrings
Secondary Muscles
Shoulders,Lower Back
Golf Posture KB Swings muscle groups
Play Button
Golf Posture - Med Ball Push Through
 sets
 kg
 reps 
 rest
Notes
66a21dd37880da1b64bb24a6
Medicine Ball
Golf Posture - Med Ball Push Through
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Key Points: Maintain golf posture, push with control. Common Mistakes: Using momentum, losing posture.

Where you should 'feel it':
Primary Muscles:
Chest, Shoulders
Pectoralis Major, Deltoids
Secondary Muscles
Triceps
Golf Posture - Med Ball Push Through muscle groups
671b723c71b4acde73434b79
671b723c71b4acde73434b79
Pike Pushup - Openers
Pike Pushup - Openers
3
3
1
3
m 
0
s
 rest
66a21dce7213d601005f067b
66a21dce7213d601005f067b
Lat Lengthen
Lat Lengthen
3
3
1
3
m 
0
s
 rest
66a21dd5ef65cf53fe6d143e
66a21dd5ef65cf53fe6d143e
Wide Arm Pull - Ups (Band Assisted If Needed))
Wide Arm Pull - Ups (Band Assisted If Needed))
3
3
1
3
m 
0
s
 rest
66a21ddb426ab05825a7e265
66a21ddb426ab05825a7e265
Elevated Pigeon Stretch w Rotation
Elevated Pigeon Stretch w Rotation
3
3
1
3
m 
0
s
 rest
66a633d971ccd2ba7ca89553
66a633d971ccd2ba7ca89553
Side Lunge Body Bar Side Bends
Side Lunge Body Bar Side Bends
3
3
1
3
m 
0
s
 rest
671b72405e941db9160547c3
671b72405e941db9160547c3
Seated Ab Speed Rotations
Seated Ab Speed Rotations
3
3
1
3
m 
0
s
 rest
66a633dbfb2fc191cc2d0882
66a633dbfb2fc191cc2d0882
DB SS Speed L's
DB SS Speed L's
3
3
1
3
m 
0
s
 rest
671b72403927b92cf3d3b223
671b72403927b92cf3d3b223
Landmine Alternate Speed Rotations
Landmine Alternate Speed Rotations
3
3
1
3
m 
0
s
 rest
66a633ce49020c1460c69830
66a633ce49020c1460c69830
Golf Posture KB Swings
Golf Posture KB Swings
3
3
1
3
m 
0
s
 rest
66a21dd37880da1b64bb24a6
66a21dd37880da1b64bb24a6
Golf Posture - Med Ball Push Through
Golf Posture - Med Ball Push Through
3
3
1
3
m 
0
s
 rest
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