GOLF SPECIFIC SPRING TRAINING PROGRAM (MONTH 2)

Month 2

 

Warm-Up:Duration:
Leg swings

Push ups 

Body Squats 

2  x 8 reps

 2  x 8 reps

 2  x 8 reps

 

Dynamic movement Exercises 

 

MondaySetsRepsRest
TRX – Hamstring Curls3645-60 secs
TRX – Side Lunges36 per side45-60 secs
TRX – Standing Row31045-60 secs
TRX – Back Fly31045-60 secs
TRX – Suspended Plank315 secs45-60 secs
WednesdaySetsRepsRest
KB – Side Swing 34 reps per side45-60 secs
KB – Halo34 reps45-60 secs
KB – Bent Over Atlas Swing 34 reps45-60 secs
KB – Hip bridge3 4 reps 45-60 secs
KB – Dead Bug34 reps per side45-60 secs
FridaySetsRepsRest
MB – Rainbow Split Jumps 34 reps per side45-60 secs
DB – Sumo Squat 34 reps per side 45-60 secs
DB – Hip Alternating Floor Press34 reps per side 45-60 secs
Around The World Kickbacks3 8 reps per side45-60 secs
Birddog 3 8 reps per side 45-60 secs

*Increase by rep in each week to ensure progressoive loading is promoting growth in strength and mobility. 

 

Cool-Down:Duration:
Child Pose

Lying Body Stretch 

Hip Flexor Stretch

Lying Side Windmill

30 secs

30 secs

30 secs per side

8   reps per side

 

  • KB = Kettlebell; MB = Medicine Ball; DD = Dumbbell; BW = Bodyweight

 

You can find the first three sessions on our Facebook Page: “Wisdom in Golf”

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GOLF SPECIFIC SPRING TRAINING PROGRAM (MONTH 2)
GOLF SPECIFIC SPRING TRAINING PROGRAM (MONTH 2)