[[{"exerciseName":"Bird Dog Rows","exerciseNotes":"- Gradually increase weight; 10 reps each side; focus on rowing the weight to the hip!","sets":3,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65d498bdbeaa839241502e5f","workoutExerciseItemID":"65d498bdbeaa839241502e5f","workoutExerciseFullName":"Bird Dog Rows"},{"exerciseName":"Stork Turns","exerciseNotes":"- 12 reps each side; focus on obtaining further and further range of motion into each hip; great for hip mobility and pelvic rotation","sets":3,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65d48ec216c8214be464d30c","workoutExerciseItemID":"65d48ec216c8214be464d30c","workoutExerciseFullName":"Stork Turns"}],[{"exerciseName":"Rear Foot Elevated Kettle Bell Swings","exerciseNotes":"- Focus on letting the kettle bell swing and the arms are along for the ride; gradually increase weight for this one each week","sets":3,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"65d497b18917bc047a12e87e","workoutExerciseItemID":"65d497b18917bc047a12e87e","workoutExerciseFullName":"Rear Foot Elevated Kettle Bell Swings"},{"exerciseName":"Lateral Pelvic Rotations w/ Golf Club","exerciseNotes":"- Focus on keeping the upper body still and open the hips as much as possible; Great drill before your round as well.","sets":3,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65d7ca6900f7a71620ea8798","workoutExerciseItemID":"65d7ca6900f7a71620ea8798","workoutExerciseFullName":"Lateral Pelvic Rotations w/ Golf Club"}],[{"exerciseName":"DB Press Dead Bug Position","exerciseNotes":"- This drill can be performed bilateral or unilateral; focus on keeping the low back on the bench while you perform the presses.","sets":3,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"6610462a04007a023fc4a2d9","workoutExerciseItemID":"6610462a04007a023fc4a2d9","workoutExerciseFullName":"DB Press Dead Bug Position"},{"exerciseName":"Floor T-Spine Eccentrics","exerciseNotes":"- Focus on rotation as much as possible while keeping your knee against the ground or a pad. This will greatly improve your t-spine rotation","sets":3,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""},{"measure":"Lbs","quantityUnit":"Reps","reps":"8","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"661d3acd6e58cba2f86329bc","workoutExerciseItemID":"661d3acd6e58cba2f86329bc","workoutExerciseFullName":"Floor T-Spine Eccentrics"}]]