Program Instructions and Information

The program has 3 workouts total. The goal is to do each workout once a week minimum. The order of the workouts done does not matter, as long as everything is done each week. The workouts should take between 10-15 minutes. By doing these quick workouts during the season, your performance will not suffer due to physical reasons, and you will be much less injury prone. Simply take 10-15 minutes 3 times a week to ensure your golf season will be the best one yet.

Although our recommendation is to do these workouts each once a week, progressions can be made accordingly if desired. Increasing sets and reps and workout frequency is highly encouraged.

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.

Rest Periods - Exercises for range of motion do not require more than 15-30 seconds of rest between sets. Strength/power exercises should require 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 immediately to another without taking a break. After the second exercise is completed a rest may be taken. This can be done with 2 or more exercises (meaning no rest until after your last exercise) and is a useful tool if time is an issue. You may may do supersets during this routine if you please, but we do recommend the two or more exercises you choose are working on different areas of your body.

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

Light dumbbells(optional)