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

 

Monday Sets Reps Rest
Lunge Pulses 3 Per leg 10 30-60 secs
Squat Jumps 3 8 30-60 secs
Push-ups 3 6-8 30-60 secs
MB- Bicep Curl 6-8 30-60 secs
Opposite leg toe touch  3 6 per side  30-60 secs
Wednesday Sets Reps Rest
KB – Front swing 3 6-8 30-60 secs
KB – Jump Squats 3 6-8 30-60 secs
KB – Atlas Swing  3 6-8 30-60 secs
KB – Single Leg Deadlift/Stiff leg Deadlift 3 6-8 30-60 secs
KB- Renegade Row 3 6-8 30-60 secs
Friday Sets Reps Rest
BW – Windshield Wipers 3 12 30-60 secs
BW – Windmill  3 6 per side 30-60 secs
BW – Folding Table w/Twist 3 12 30-60 secs
BW – Moving Can openers 3 12 30-60 secs
BW – Inch Worms 3 6 30-60 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)