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
Lumbar Locked Reach Under to Open Book
2 x 10
B2
Couch Stretch w Plate/DB Flexion
2 x 0:30
B3
Cat Camel to Prone Pressup
2 x 10
C
Cable Woodchop
3 x 8
D1
DB Assisted Reverse Lunges
8, 6, 5
D2
Side Lying Shoulder External Rotations
3 x 10
E1
Stagger Stance Cable Single Arm Row w Rotation
3 x 10
E2
T Push Up
3 x 4
F1
Single Leg Bridge w Pallof Press
2 x 10
F2
Swiss Ball Deadbug
2 x 8
A
Stationary Bike
1 x 30:00
B1
1/2 Kneeling Ankle Mobility
2 x 15
B2
Down Dog w Weight Shifts
2 x 10
B3
Prone Pec Opener
2 x 0:30
C1
Hollow Hold w Flutters
3 x 0:20
C2
Reverse Crunch
2 x 12
A
Stationary Bike
1 x 5:00
B1
Foam Roller Pec Opener
1 x 1:00
B2
Wall Chest Opener/Nerve Glide
1 x 1:00
C
Med Ball Rotational Slam
4 x 5
D
DB Single Arm Bench Press
8, 8, 6, 6
E1
DB Stationary Goblet Lateral Lunges
2 x 8
E2
Sidelying Hip Abduction
2 x 15
F1
Elevated Side Plank Dips
3 x 8
F2
Foam Roller Bodysaw
3 x 8
A
Stationary Bike
5 x 1:00
B1
Prone T
2 x 15
B2
Tall Plank Shoulder Taps
2 x 10
C1
KB Windmill
3 x 5
C2
DB/KB Teapot
3 x 10
A
Stationary Bike
1 x 5:00
B1
Pigeon w Lat Stretch
2 x 10
B2
1/2 Kneeling Hip Flexor Stretch w PVC QL Opener
2 x 10
C1
Continuous Single Leg Lateral Pogo Hops
2 x 0:20
C2
Med Ball Scoop Toss
2 x 8
D
DB Goblet Squat
4 x 6
E1
DB 3 Point Row
3 x 8
E2
DB 3 Point Reverse Fly
3 x 10
F1
Russian Twist to Plate Press
2 x 8
F2
DB Farmer Hold
2 x 0:30
