Golf Specific Spring Training Program (Month 1)

Month 1

 

Warm-Up: Duration:
Leg swings

Push ups 

Body Squats 

2  x 8 reps

 2  x 8 reps

 2  x 8 reps

 

Strength and Mobility 

 

Monday Sets Reps Rest
TRX – Alternating Lunges  3 6 per side  45-60 secs
TRX – Body squats  3 12 45-60 secs
TRX – Romanian deadlift  3 6-8 45-60 secs
TRX – Suspended crunch 3 6 per side  45-60 secs
TRX – Roll out  3 6-8  45-60 secs
Wednesday Sets Reps Rest
KB – Squat to upright Row ( or Goblet Squat)  3 8 45-60 secs
KB – Squat to overhead press (with rotation) 3 4 per side  45-60 secs
KB – Atlas Swing  3 4 per side  45-60 secs
KB – Plank alternating taps 3 45-60 secs
KB – standing row  3 8 45-60 secs
Friday Sets Reps Rest
Dumbbell Curl to Arnold press  3 10  45-60 secs
Glute Bridge T-Spine Twist  (with or without weight) 3 10  45-60 secs
Dumbbell Decline Floor Press  3 5 per side  45-60 secs
Medicine ball Wood Chops 3 5 per side  45-60 secs
Medicine ball Sit-ups 3 10  45-60 secs

*From week 1 to week 4 you will increase each exercise with one 1 rep or maintain 

Cool-Down: Duration:
Child posse 

Hamstring stretch 

Quad stretch 

Lying body stretch

2  x 20 secs per side 

 2  x 30 secs

 2  x 20 secs per side

 2  x 30 secs 

 

Day 1: TRX Workout + Variation

 

Day 2: Kettle Bell + Variation

 

Day 3: Dumbbell + Medicine Ball

 

 

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Golf Specific Spring Training Program (Month 1)
Golf Specific Spring Training Program (Month 1)