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
B1
Rack Assisted Sissy Squat
3 x 6
B2
DB Sit to Jump
3 x 5
C
Rotational Broad Jump
3 x 1
D
DB RFE Split Squat
8, 6, 5, 5
E
DB Incline Bench Press
3 x 8
F1
DB Chest Supported Rows
F2
Feet Tucked Hollow Hold w DB Pullover
3 x 8
G
DB Palms Up Bicep Curls
8, 10, 12
A
Stationary Bike
1 x 40:00
B1
Bent Over DB Thoracic Rotations
2 x 10
B2
Prone Chin Tuck w Y Reach
2 x 10
B3
Prone Extension w ER
2 x 10
C1
Sidelying 3 Position Rotator Cuff
3 x 8
C2
Hanging Rotational Knees to Chest
3 x 8
C3
Cable Step Out to Woodchop
3 x 8
A
Stationary Bike
1 x 5:00
B1
Cable Woodchop
4 x 5
B2
Med Ball Shuffle to Shotput Throw
4 x 4
C
DB Push Press.
6, 6, 5, 5
D1
DB Stationary Goblet Lateral Lunges
3 x 6
D2
Plate Overhead Teapot
3 x 8
E1
Side Plank w DB Reach Iso
3 x 0:20
E2
DB Lateral Raise w Opposite Iso Hold
3 x 10
F
Pushup Iso Hold
3 x 0:30
A
Stationary Bike
4 x 4:00
B1
Supine Yoga Block Pec Opener
2 x 10
B2
Crossbody Lat Stretch w Breathing
2 x 1:00
B3
Sitting Adductor Isometric
2 x 1 @ 0:30
C1
Plate Bus Driver
3 x 8
C2
Hollow Hold w Flutters
3 x 0:30
C3
Swiss Ball Plank w Pulse
3 x 10
A
Stationary Bike
1 x 5:00
B1
Stagger Stance Cable Single Arm Crossbody Row
8, 8, 6, 6
B2
DB Single Leg Hip Thrust
4 x 6
C
DB RDL
5 x 5
D
1/2 Kneeling DB Shoulder Press
3 x 8
E1
Cable Tricep Pressdown
2 x 15
E2
Sumo Stance Cable Woodchop
2 x 10
F1
Band Pullover Iso w Alternating Leg Drops
2 x 8
F2
Sidelying Hip Abduction
2 x 15
