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
Lateral Heiden to False Step
4 x 3
B2
Rotational Med Ball Slams
4 x 4
C
1/2 Kneeling Cable Woodchop Iso
3 x 0:15
D
BB Back Box Squat
5, 5, 4, 4
E1
DB 2 Point Rows
3 x 10
E2
Spiderman Pushups
3 x 6
F1
DB Single Leg V Ups
2 x 12
F2
Swiss Ball Deadbug
2 x 10
A
Stationary Bike
1 x 30:00
B1
Foam Roller Pec Opener
2 x 1:00
B2
Band Assisted Spine Extension
2 x 10
B3
Hip 90-90 Forward Fold
2 x 8
C1
KB Alternating Front Raises
3 x 8
C2
Bench Reverse Crunch to Double Leg Drop
3 x 8
C3
Side Plank w DB Reach Iso
3 x 0:20
A
Stationary Bike
1 x 5:00
B1
Depth Landing
4 x 3
B2
Med Ball Rotational Jump
4 x 2
C
DB 3 Point Wide Rows
6, 6, 5, 5
D1
Lateral Stepdown w Plate Press
3 x 6
D2
DB Goblet Reactive Lateral Lunges
3 x 8
E1
Hanging Rotational Knees to Chest
3 x 6
E2
X Band Pullapart
3 x 15
F
Cable Overhead Tricep Extensions
2 x 12
A
Stationary Bike
4 x 2:00
B1
BU KB Armbar w Screwdriver
2 x 8
B2
Quadruped Swimmer Hover
2 x 5
B3
Band End Range Wrist Flexion Iso
2 x 2 @ 0:10
C1
All Four Knee Lift
3 x 5
C2
Hanging Knees to Chest Iso
3 x MAX
C3
L5 S1 ELDOA
3 x 1:00
A
Stationary Bike
1 x 5:00
B1
KB Hip Airplane
2 x 8
B2
Cable 2 Hand Rotational Low to High Press
2 x 8
C
DB Single Leg RDL To Hip Flexion
4 x 6
D1
DB Incline Bench Press
8, 8, MAX
D2
Cable Pec Fly
3 x 12
E1
Plate Pinch Grip Hold
3 x 0:45
E2
Supine Wall Press on Foam Roller with Alternating Straight Leg Drops
3 x 8
F
GHD Diagonal Sit Ups
2 x 8
