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 

 

MondaySetsRepsRest
TRX – Alternating Lunges 36 per side 45-60 secs
TRX – Body squats 31245-60 secs
TRX – Romanian deadlift 36-845-60 secs
TRX – Suspended crunch36 per side 45-60 secs
TRX – Roll out 36-8 45-60 secs
WednesdaySetsRepsRest
KB – Squat to upright Row ( or Goblet Squat) 3845-60 secs
KB – Squat to overhead press (with rotation)3 4 per side 45-60 secs
KB – Atlas Swing 34 per side 45-60 secs
KB – Plank alternating taps345-60 secs
KB – standing row 3845-60 secs
FridaySetsRepsRest
Dumbbell Curl to Arnold press 310 45-60 secs
Glute Bridge T-Spine Twist  (with or without weight)310 45-60 secs
Dumbbell Decline Floor Press 35 per side 45-60 secs
Medicine ball Wood Chops35 per side 45-60 secs
Medicine ball Sit-ups310 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)