GOLF SPECIFIC SPRING TRAINING PROGRAM (MONTH 3)

Month 3

 

Warm-Up:Duration:
Leg swings

Push ups 

Body Squats 

2  x 8 reps

 2  x 8 reps

 2  x 8 reps

 

 Plyometrics

 

MondaySetsRepsRest
Lunge Pulses3Per leg 1030-60 secs
Squat Jumps3830-60 secs
Push-ups36-830-60 secs
MB- Bicep Curl6-830-60 secs
Opposite leg toe touch 36 per side 30-60 secs
WednesdaySetsRepsRest
KB – Front swing36-830-60 secs
KB – Jump Squats36-830-60 secs
KB – Atlas Swing 36-830-60 secs
KB – Single Leg Deadlift/Stiff leg Deadlift36-830-60 secs
KB- Renegade Row36-830-60 secs
FridaySetsRepsRest
BW – Windshield Wipers31230-60 secs
BW – Windmill 36 per side30-60 secs
BW – Folding Table w/Twist31230-60 secs
BW – Moving Can openers31230-60 secs
BW – Inch Worms3630-60 secs

 

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 3)
GOLF SPECIFIC SPRING TRAINING PROGRAM (MONTH 3)