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
DB Sit to Jump
3 x 4
B2
Banded Lateral Heiden
3 x 3
C
Cable Step Out to Woodchop
3 x 6
D
BB Back Box Squat
5 x 4
E1
DB Combo Row
3 x 5
E2
Deep Teir Plyo Pushups
3 x 10
F1
DB/KB 1/4 Turkish Get Up
2 x 8
F2
Hanging Rotational Knees to Chest
2 x MAX
A
Stationary Bike
1 x 40:00
B1
Quadruped Bench Pec Dips
3 x 8
B2
Couch Stretch w Plate/DB Flexion
3 x 10
B3
Hip 90-90 Clicks
3 x 8
C1
Hollow Hold w DB Alternating Lateral Fallouts
3 x 8
C2
Tall Kneeling Cable Crunch
3 x 10
C3
Bent Over Band Woodchop
3 x 8
A
Stationary Bike
1 x 5:00
B1
DB Repeat Max Jump
4 x 2
B2
Step In Max Jump
4 x 2
C
Sitting Cable Single Arm Lat Pulldown w Lean
4 x 8
D1
KB Curtsy Lunge
3 x 6
D2
DB/KB Cross Body Reactive Catch
3 x 8
E1
Feet Tucked KB Overhead Situps (reach through ceiling at top)
3 x 10
E2
DB Chest Supported Combo Reverse Flies
3 x 0:20
F
Cable Single Arm Tricep Pressdown
2 x 15
A
Stationary Bike
4 x 2:00
B1
Band Distraction with Shoulder ER/IR
3 x 1:00
B2
DB Prone T Drop and Catch
3 x 15
B3
Seated Medball Spine CAR
3 x 3
C1
TRX Tall Plank Circles
3 x 10
C2
Tall Plank Reach to Down Dog Foot Taps
3 x 8
C3
Copenhagen Side Plank Dips
3 x 10
A
Stationary Bike
1 x 5:00
B1
Cable/Band Pallof Press to Overhead Reach
3 x 5
B2
Goblet Cossack Squat
3 x 5
C
DB Release Single Leg RDL
4 x 6
D1
DB Incline Bench Press
3 x 5
D2
Cable Pec Fly
3 x 10
E1
DB Hammer Curl to Iso Hold
3 x 8
E2
Side Plank Dip to Hip Abduction
3 x 8
F
Marching Suitcase Carry
2 x 0:30
