Program Overview and Instructions

One completed the 12 week program you may re-start with progressions on exercises(increased weights, tension, etc.). If you have further questions, please email [email protected]

Workout to be completed every other day.

You are assigned an A and B workout. Alternate which workout you do each workout session.

Full Warm Up - If you do not have enough space, you may do everything in place

Pay attention to progressions of an exercise. When you feel exercises getting easier, or range of motion is improving, try and progress with the same exercise.

Strength and stability exercise: To progress an exercise, increase the time, weight, and/or amount of reps

Mobility - Noticeable range of motion increase after about 2 weeks. To progress same exercise, increase reps, or simply keep increasing range of motion.

Modifications - Some exercises already have modifications in the description. If you need a modification for an exercise for any reason, you may search our exercise library for a similar exercise based on category.

Every rep on every exercise has a purpose, make sure you are engaged and challenged and see above note on how to progress if needed.

Do not simply "go through the motions," but focus on the intent of every exercise, QUALITY OVER QUANTITY. Make sure strength exercises have enough intesity!

Rest Periods - Exercises for range of motion do not require more than 15-30 seconds of rest between sets. Strength/speed/power exercises should require at least 45-60 seconds of rest. For any exercise giving MAX effort, rest enough where you are not fatigued before the next set. Know your limits and make appropriate rest times for you.

Supersets - Supersets are when you finish one exercise and go to another exercise, taking about 30-60 seconds in between to rest.

Substitutions - For medicine ball throws, these motions can be done with a cable machine or band if you are not able to do med ball throws.

Know your tolerance levels. Always push yourself and have max intent. With that said, be mindful and know your limits. If for any reason you are not able to do a certain exercise, search our exercise library for something similar that you are able to do.

Equipment you will need:

Golf Club/Pole

Mini Band


Medicine Ball (can substitute band or cable machine if no access)

Exercise Band/Access to Cable Machine