This 12 week program will give you a total golf workout plan to get you strength, flexibility and stability to build up your golf capabilities.
Check below for a sneak peak at some of our program videos!
Course Curriculum
12 Week Total Golf Fit Weeks 1-4
Available in
days
days
after you enroll
- Intro Video and Program Notes (0:28)
- Workout Summary
- Upper Body Stretch with a Pole. 1 Set of 10 Reps (0:53)
- Lunges with a Twist. 1 Set of 10 Reps (0:56)
- Ankle Plantarflexion and Dorsiflexion. 1 Set of 10 Reps (0:36)
- Hip Circles. 1 Set of 10 Reps (1:06)
- Cats and Dogs. 1 Set of 10 Reps (0:52)
- Open Books Resisted. 1 Set for 10 Reps (0:47)
- Double Leg Bridges. 2 Sets of 10 Reps (2-10 Sec Holds) (1:04)
- Dead Bug Opposite Arm Opposite Leg. 2 Sets of 10 Reps (1:06)
- Mini Band Walks Forward and Backward. 2 Sets of 10 Reps (Forward and Back = 1 Set) (0:41)
- Bird Dog with Shoulder Flexion. 2 Sets of 10 Reps (1:04)
- Hip Hinge Mechanics with a Club. 2 Sets of 10 Reps (1:11)
- Push Up Negatives. 2 Sets of 5 Reps (5-10 Secs Down) (1:22)
- T's and Y's. 2 Sets of 10 Reps (2:05)
- Squats with Dumbbell. 2 Sets of 10 Reps (0:49)
- Squats with Hip Turn Supported. 2 Sets of 10 Reps (1:13)
12 Week Total Golf Fit Weeks 5-8
Available in
days
days
after you enroll
- Workout Summary
- Full Body Warm Up (8:08)
- Supine Single Leg Lift with Rotation. 1 Set of 10 Reps (1:01)
- Upper Body Stretch with a Pole 3 Ways. 1 Set of 10 Reps (1:31)
- Reachbacks Lumbar Lock. 1 Set of 10 Reps (0:43)
- Lying Straight Leg Hip Circles. 1 Set of 10 Reps (1:20)
- Bird Dog with Resisted Shoulder Flexion. 2 Sets of 10 Reps (1:31)
- Double Leg Bridges with a Mini Band. 2 Sets of 10 Reps (2-10 Sec Holds) (1:04)
- Half Kneeling Chops. 2 Sets of 10 Reps (1:22)
- Seated Band Rotations. 2 Sets of 10 Reps (1:51)
- Squats with Dumbbell. 3 Sets of 10 Reps (0:49)
- Prone Planks. 2 Sets of 30-60 Secs
- Single Leg with Shoulder Rotations. 1 Set of 10 Reps (0:54)
- T's Y's and L's. 2 Sets of 10 Reps
- Squat to Press with Power Emphasis. 2 Sets of 6 Reps (1:12)
- Deep Squats with Weight. 1 Set of 10 Reps (1:00)
- Band Resisted Deadlifts. 2 Sets of 10 Reps (1:03)
12 Week Total Golf Fit Weeks 9-12
Available in
days
days
after you enroll
- Workout Summary
- Full Body Warm Up
- Sitting Internal Rotation Stretch. 1 Set of 10 Reps (1:12)
- Upper Body Stretch with a Pole 3 Ways. 1 Set of 10 Reps (All Ways) (1:31)
- Split Stance Torso Turns with Wall Support. 1 Set of 10 Reps (0:45)
- Pelvic Tilts Supported. 1 Set of 10 Reps (0:35)
- Duck Walks. 2 Sets of 10 Reps (0:55)
- Prone Planks. 2 Sets of 45-90 Secs (1:06)
- Squats with Dumbbell. 3 Sets of 10 Reps (0:49)
- Seated Band Rotations. 3 Sets of 10 Reps (1:51)
- Half Kneeling Resisted Rotation Chest Press. 2 Sets of 10 Reps (0:48)
- Split Stance Rows with Band. 2 Sets of 10 Reps (0:46)
- Jump Squats. 3 Sets of 6 Reps (0:35)
- Single Arm Rotational Chest Press. 3 Sets of 6 Reps (1:19)
- Single Leg Hinges with Toe Touch. 2 Sets of 10 Reps (0:50)
- Deep Squats with Weight. 1 Set of 10 Reps (1:00)