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 

 

Monday Sets Reps Rest
TRX – Hamstring Curls 3 6 45-60 secs
TRX – Side Lunges 3 6 per side 45-60 secs
TRX – Standing Row 3 10 45-60 secs
TRX – Back Fly 3 10 45-60 secs
TRX – Suspended Plank 3 15 secs 45-60 secs
Wednesday Sets Reps Rest
KB – Side Swing  3 4 reps per side 45-60 secs
KB – Halo 3 4 reps 45-60 secs
KB – Bent Over Atlas Swing  3 4 reps 45-60 secs
KB – Hip bridge 3 4 reps  45-60 secs
KB – Dead Bug 3 4 reps per side 45-60 secs
Friday Sets Reps Rest
MB – Rainbow Split Jumps  3 4 reps per side 45-60 secs
DB – Sumo Squat  3 4 reps per side  45-60 secs
DB – Hip Alternating Floor Press 3 4 reps per side  45-60 secs
Around The World Kickbacks 3 8 reps per side 45-60 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)