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Basic Golf Strength Plan (Basic Gym/Intermediate/Moderate)

3 Days/Week/2 Strength Days/1 Movement Day

Start This Plan

Basic Golf Strength Plan (Basic Gym/Intermediate/Moderate)

3 Days/Week/2 Strength Days/1 Movement Day

Basic Golf Strength Plan (Basic Gym/Intermediate/Moderate)

3 Days/Week/2 Strength Days/1 Movement Day

Workout Goals

Day 1
Day 2
Day 3

Warmup/Upper Body Pull/Lower Body Strength/Core Set

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight
	Treadmill Walk Beginner	Treadmill Walk 1 sets, 00:05:00, 00:30 rest	1	00:05:00		00:30	Temp Raise 5 Min
	Prep Work II: Hamstring Activaiton/Stretch	Prep Work II: Hamstring Activaiton/Stretch 1 sets, 10 reps, 00:30 rest	1		10	00:30	Active Warmup
Laying on your back, bring both hands and place them underneath your knee that is up. Perform reps of straightening the leg and flexing the leg to feel a good stretch in the hamstring.
	Hip flexor stretch with ankle pull Hip Flexors / Intermediate	Hip flexor stretch with ankle pull 1 sets, 00:00:30, 00:30 rest	1	00:00:30		00:30	Active Warmup
In a one knee position, grab the ankle and pull it towards your glutes. Feeling a deeper stretch through the hip flexor and quads. *(Note:If pulling ankle causes knee stress, or puts hip flexor into to much of strain, do not perform this movement.)
	Thoracic: Foam roller open book Beginner	Thoracic: Foam roller open book 1 sets, 10 reps, 00:30 rest	1		10	00:30	Active Warmup
Laying on your side, with your top leg on the foam roller or object. Lock that leg down and rotate your upper body to other side trying to keep lower back from flaring up and focusing on tspine.
	Dumbbells: Bent Over Rows	Dumbbells: Bent Over Rows 3 sets, 12 reps, 00:45 rest	3		12	00:45	Upper Body Pull A.)
Using two dumbbells, make sure you drop down into a solid hinge position where there is no tension in your back and load in your hamstrings. Perform a rowing pattern with out head moving or going into cervical extension and keeping core engaged.
	Resistance Bands III: Alternating Rows	Resistance Bands III: Alternating Rows 3 sets, 20 reps, 00:30 rest	3		20	00:30	Upper Body Super Set -- 3 rds
In a square stance, perform alternating rows while having a slight rotation with the upper body but try to keep sternum forward.
	Dumbbells II: Seated Dumbbell Curls	Dumbbells II: Seated Dumbbell Curls 3 sets, 15 reps, 00:30 rest	3		15	00:30	Upper Body Super Set -- 3 rds
Sitting in a good posture, perform supinated dumbbell curls with a slow tempo and maintaining tension in the biceps.
	Dumbbell or Kettlebell: Goblet Squat	Dumbbell or Kettlebell: Goblet Squat 3 sets, 12 reps, 00:45 rest	3		12	00:45	Lower Body A.)
Keeping the dumbbell close to your body and make sure before you start the squat you trap air in your lower abdominals. Keeping a nice tall chest, do not go into lumbar extension.
	Dumbbells III: Single Leg RDL (2 hands)	Dumbbells III: Single Leg RDL (2 hands) 3 sets, 8 reps, 00:45 rest	3		8	00:45	Lower Body Super Set -- 3 rds
Perform a single leg RDL with holding weights in both hands. Making sure to maintain good square pelvis and coming up with force.
	Kettle bell or Dumbbell: From the floor jumps	Kettle bell or Dumbbell: From the floor jumps 3 sets, 8 reps, 00:45 rest	3		8	00:45	Lower Body Super Set -- 3 rds
Starting with the kettle bell on the ground, while keeping kettle bell in your hands perform jumps with the focus of landing soft and absorbing the ground.
	Anti-extension: Gliders Intermediate	Anti-extension: Gliders 2 sets, 10 reps, 00:45 rest	2		10	00:45	Core Set -- 2 rds
Starting in a plank position, with out your lower back going into extension slide your feet back maintaining stability with the upper body. If you feel your lower back you are going to far and need to start by not going back as far. If you do not have glider, just walk your feet back like you are performing a reverse inchworm.
	Ab wheel roll out	Ab wheel roll out 2 sets, 10 reps, 00:45 rest	2		10	00:45	Core Set -- 2 rds
keeping tail bone tucked to integrate glutes and hams into this kneeling ab wheel roll out. do not let your low back sway or collapse. you should feel your abs working the whole time. inhale as you roll out and exhale as you bring it back. if you dont have access to ab wheel you can use sliders /swiss ball/trx. check alternative exercises for other tools
	Single Leg: Dumbbell Curls Beginner	Single Leg: Dumbbell Curls 3 sets, 15 reps, 00:45 rest	3		15	00:45	Bicep High Volume Set
In a single leg position, perform hammer curls while maintaining balance position.

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Movement/Mobility

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Weight
	Warmup II: Tall Rotation/Side Bend	Warmup II: Tall Rotation/Side Bend 2 sets, 4 reps, 00:10 rest	2	4	00:10	Dynamic -- 2 rds
Bring one knee up and with both arms straight rotate over the knee that is up and then drop down into a lunge with a side bend. Repeat
	Warmup II: Knee Pull/Hinge	Warmup II: Knee Pull/Hinge 2 sets, 4 reps, 00:10 rest	2	4	00:10	Dynamic -- 2 rds
Start with a knee pull to the chest and then while maintaining balance perform a hinge
	Warmup II: Medial Knee Pull with Rotation	Warmup II: Medial Knee Pull with Rotation 2 sets, 4 reps, 00:10 rest	2	4	00:10	Dynamic -- 2 rds
Bring your knee up high and grab with the opposite hand. Feel like you are pulling that leg in, as you do rotate the opposite arm and turn the head with it to complete the "Stretch."
	Prep Work IV: Shin Box Transition Flow	Prep Work IV: Shin Box Transition Flow 2 sets, 5 reps, 00:30 rest	2	5	00:30	Movement A.) -- 2 rds
Starting in a modified shin box position, with out using your hands transition up to the point where your up leg foot gets to the ground, then you work back to the first position.
	Prep Work: Hip Flexion with rotation	Prep Work: Hip Flexion with rotation 2 sets, 5 reps, 00:30 rest	2	5	00:30	Movement A.) -- 2 rds
Driving one side leg into end range flexion, hold this position as you rotate over that side. You do not have to use ball or any weight, and if a box is available this is the best way to feel end range.
	Flow II: Quads/Hip Flexors	Flow II: Quads/Hip Flexors 2 sets, 5 reps, 00:20 rest	2	5	00:20	Movement B.) -- 2 rds
Watch video, feel tension in quads and make sure there is no knee tension and focus on hip flexors on transition.
	Flow II: Hips/Spine	Flow II: Hips/Spine 2 sets, 5 reps, 00:20 rest	2	5	00:20	Movement B.) -- 2 rds
Don't over think it but watch how I roll and where I end each position, good exhale on the reach.
	Prep III: Drunken Turtle	Prep III: Drunken Turtle 2 sets, 10 reps, 00:20 rest	2	10	00:20	Movement C.) -- 2 rds
Trying to create expansion through posterior region. Inhale on the way back, exhale on the way up hugging your knees to your chest best you can and keeping chin up to open up airway and to not create stress in your neck
	Breath/Strength: Hip Flexor Opener	Breath/Strength: Hip Flexor Opener 2 sets, 5 reps, 00:30 rest	2	5	00:30	Movement C.) -- 2 rds
Cues in the video, really focus on pushing back against the wall and staying tall through the sternum with out arching lower back.
	Tall Kneeling: Hip flexion lift offs with Assistance Intermediate	Tall Kneeling: Hip flexion lift offs with Assistance 2 sets, 5 reps, 00:20 rest	2	5	00:20	Movement D.) -- 2 rds
Starting in a tall kneeling position, with one leg up. Holding a stick or something that is supported, try to isolate the up hip into hip flexion while maintaining a slight posterior tuck and keeping tension in the support.
	Hip Internal Rotation: Pails and Rails	Hip Internal Rotation: Pails and Rails 2 sets, 5 reps, 00:20 rest	2	5	00:20	Movement D.) -- 2 rds
(Please View Video For Cues on the drill)

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Warmup/Upper Push/Lower Body Strength

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight
	Treadmill Walk Beginner	Treadmill Walk 1 sets, 00:05:00	1	00:05:00		--:--	Temp Raise 5 Min
Walking to get zoned in
	Resistance Bands III: Single Leg RDL's	Resistance Bands III: Single Leg RDL's 1 sets, 10 reps	1		10	--:--	Band Warmup
With both hands on the band and in a pronated position, pull the band towards the thighs until you feel tension. Maintain that tension and perform a single leg RDL for the required number of reps.
	Resistance Band: Front step with full rotation	Resistance Band: Front step with full rotation 1 sets, 10 reps	1		10	--:--	Band Warmup
Using a resistance band or cable machine, start in a square stance. You are going to step forward with the leg that has the cable in the hand. Right when that foot touches the ground, rotate towards that leg turning the head.
	Forearm to floor adductor stretch with rotation Beginner	Forearm to floor adductor stretch with rotation 1 sets, 6 reps	1		6	--:--	Band Warmup
Starting in a push-up position bring one foot up to your hands. Keeping the front foot flat, dropping the back knee slightly, bring same side forearm flat to the floor. With that same arm rotate up to ceiling feeling stretch in back and shoulder.
	Dumbbells II: Wall Reference Shoulder Press	Dumbbells II: Wall Reference Shoulder Press 3 sets, 12 reps, 00:30 rest	3		12	00:30	Upper Push A.)
You can move the bench to where your feet are on a wall too. But be some where to put your feet on and have a slight degree of incline. This is a better position for your ribcage and you are able to keep your back on the bench the whole time during the movement.
	Resistance Bands II: Side Plank Position Rear Delt Fly	Resistance Bands II: Side Plank Position Rear Delt Fly 3 sets, 10 reps, 00:30 rest	3		10	00:30	Shoulder Super Set -- 3 rds
Getting into any side plank variation position, maintaining this position perform a rear delt fly.
	Dumbbells: Shoulder lateral raises	Dumbbells: Shoulder lateral raises 3 sets, 15 reps, 00:30 rest	3		15	00:30	Shoulder Super Set -- 3 rds
Keeping a slight bent in the elbow, raise the dumbbells to the side with out going higher then your deltoids. Make sure you do not let your upper traps come into play and you control the movement.
	Dumbbell deadlifts Beginner	Dumbbell deadlifts 3 sets, 10 reps, 01:00 rest	3		10	01:00	Lower Body Strength A.)
Using dumbbells, feel your self hinge into your hip capsules keeping knees soft and feeling tension in the hamstrings and glutes. Nothing in the lower back!
	Swiss Ball: Hamstring Curl	Swiss Ball: Hamstring Curl 3 sets, 12 reps, 00:45 rest	3		12	00:45	Lower body Super Set -- 3 rds
Making sure you get your hamstrings active, and there is no stress in your lower back. Perform hamstrings curls with out extension in your lower back and keeping pelvis underneath you.
	Dumbbell or Kettlebell II: Bulgarian Split Squat	Dumbbell or Kettlebell II: Bulgarian Split Squat 3 sets, 8 reps, 00:45 rest	3		8	00:45	Lower body Super Set -- 3 rds
Having the back foot elevated, have load in both hands. Staying tall as possible and having majority of weight in the front foot, try to avoid to feel to much quad on the leg that is up on the bench. Perform the drill with out torso falling to far forward.
	Core II: Side Plank Rotations	Core II: Side Plank Rotations 3 sets, 10 reps, 00:30 rest	3		10	00:30	Core Circuit -- 3 rds
Get into a side plank position, at a slow tempo and maintaining proper shoulder stability with the down arm, bring the top arm and reach it underneath the torso and then bring it back up. Keep pressing through the floor with the down arm the whole time, your traps should not creep up towards your ear.
	Kettle Bell or Dumbbell: Arm Bar Drill with lower Rotation	Kettle Bell or Dumbbell: Arm Bar Drill with lower Rotation 3 sets, 8 reps, 00:30 rest	3		8	00:30	Core Circuit -- 3 rds
Starting with a yoga block or foam roller in between your legs and holding a kettle bell with the up arm. Rotate your lower body towards the floor as your maintain shoulder stability with the arm thats holding the kettle bell. Be aware of neck stress and keep eyes looking at the kettle bell.
	Dumbbells: Supine tricep skull crushers	Dumbbells: Supine tricep skull crushers 3 sets, 20 reps, 00:45 rest	3		20	00:45	Tricep High Vol Set
Laying on the floor or on a bench, make sure to keep elbows vertical and you control the weight through the eccentric phase and concentric phase.