Adams Performance Fitness and Physical Therapy
Welcome to our monthly training team, where we use our experience working with players from the PGA, LGPA and Korn Ferry Tours to hundreds of club and amateur golfer to make you a fitter, faster, healthier player yourself! We will be updating our team with new exercises every 2-3 weeks, tips from instructors and monthly giveaways and competitions to hold you accountable and create some competition in our community!!
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Stationary Bike
1 x 5:00
B
Single Leg Overhead Med Ball Slam
3 x 6
C
DB Sit to Jump
3 x 5
D1
DB RFE Split Squat
6, 6, 5, 5
D2
Bench Supported DB 90-90 Shoulder ER
2 x 15
E1
DB Bent Row
10, 8, 6
E2
DB Incline Bench Press
3 x 6
F
Swiss Ball Deadbug
3 x 12
A
Stationary Bike
1 x 40:00
B1
Bent Over DB Thoracic Rotations
2 x 10
B2
1/2 Kneeling Cable Woodchop Iso
2 x 1 @ 0:20
B3
Prone Behind Head Thoracic Rotations
2 x 8
C1
Hanging Knees to Chest
3 x MAX
C2
Elevated Side Plank Dips to Hip Abdcution
3 x 10
C3
Foam Roller Deadbugs
3 x 8
A
Stationary Bike
1 x 5:00
B1
Bench Plyo Push Up
3 x 5
B2
Low to High Plate Woodchop
3 x 8
C
Push Up Oscillations
3 x 0:45
D
Alternating DB Lateral Lunges (alternate hands)
2 x 8
E1
DB Palms Up Bicep Curls
3 x 10
E2
Bench Dips
3 x 15
E3
Tall Side Plank Dips
3 x 10
A
Stationary Bike
5 x 1:00
B1
Quadruped Swimmer Hover
3 x 5
B2
Pigeon with Hip Extension
3 x 10
B3
1/2 Kneeling Teapot
3 x 10
B4
Hip Capsule Mobilizations
3 x 15
C1
Foot Tucked Hip Flexor Fallout
2 x 10
C2
Russian Twist to Plate Press
2 x 10
A
Stationary Bike
1 x 5:00
B1
KB Rhythmic Split Squat Exchanges
3 x 0:20
B2
Rotational Broad Jump
3 x 3
C
BB RDL
4 x 5
D
Sitting DB Shoulder Press
3 x 10
E
lat pulldown machine
12, 10, 8
F1
DB Pinch Grip w Marching
2 x 1 @ 0:45
F2
DB Split Squat Iso Hold
2 x 10 @ 0:45
