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
Stagger Stance Med Ball Scoop Toss
3 x 6
C
Extensive Lateral Heidens
2 x 0:30
D1
FFE DB Split Squats
3 x 8
D2
Prone Extension w ER
4 x 0:20
E1
1/2 Kneeling Cable Row w Thoracic Opener
3 x 10
E2
Pushup Iso Hold
3 x 0:30
F1
Hollow Hold w DB Alternating Lateral Fallouts
2 x 8
F2
Band Ulnar Deviations
2 x 15
A
Stationary Bike
1 x 40:00
B1
Hip Switch w Overhead Windmill
2 x 8
B2
1/2 Kneeling Adductor Rockback to Liftoff
2 x 5 @ 0:03
B3
3 Plane Elevated Hamstring Stretch
2 x 5
C1
Decline Reverse Crunch
3 x 8
C2
Short Side Plank w Hip Abduction
3 x 10
C3
Bench Elevated Side Plank
3 x 0:20
A
Stationary Bike
1 x 5:00
B
1/2 Kneeling Adductor Med Ball Rotations
2 x 8
C
DB Single Arm Snatch
4 x 2
D
Band Resisted Reactive Lateral Lunges
4 x 8
E1
1/2 Kneeling DB Shoulder Press
12, 10, 8
E2
Bench Single Arm Dips
3 x 10
F1
Russian Twist to Plate Press
2 x 10
F2
Bench Deadbug w Hip Extension
2 x 10
A
Stationary Bike
6 x 0:20
B1
Sidelying Hip CAR
3 x 5
B2
Hip Capsule Mobilizations
3 x 15
B3
1/2 Kneeling Worlds Greatest Stretch
3 x 5
C1
Slider Pike-Up
3 x 8
C2
Sidelying 3 Position Rotator Cuff
3 x 8
C3
Low Back Hyperextensions
3 x 10
A
Stationary Bike
1 x 5:00
B1
Cable 2 Hand Rotational Low to High Press
3 x 8
B2
1 to 2 Broad Jump
3 x 3
C
BB Hip Thrust
3 x 8
D1
DB Incline Bench Press
3 x 8
D2
DB Assisted Calf Raise
3 x 10
E1
DB Palms Up Bicep Curls
8, 8, MAX
E2
DB Pinch Grip w Marching
3 x 0:20
F
RFE Split Squat Iso Hold
1 x 0:45
