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
Split Squat Iso w Med Ball Rotations
3 x 6
B2
1/2 Kneeling Cable/Band Woodchop
3 x 8
C
DB Goblet Box Squat
2 x 6
D
Double KB Front Rack Reverse Lunges
4 x 5
E
DB Bent Row
3 x 8
F1
Cable Crunch w Rotation
3 x 6
F2
1/2 Kneeling Teapot
3 x 8
A
Stationary Bike
1 x 30:00
B1
KB Armbar
2 x 5
B2
Band Assisted Spine Extension
2 x 10
B3
QL ELDOA
2 x 0:30
C1
DB Prone T Drop and Catch
3 x 10
C2
Feet Tucked KB Overhead Situps (reach through ceiling at top)
3 x 8
C3
Sidelying Hip Abduction
3 x 15
A
Stationary Bike
1 x 5:00
B1
Lateral Heiden to Pogo Hop
4 x 3
B2
Split Squat w Bounce Step
4 x 4
C
Deficit Push Up
3 x MAX
D1
DB Goblet Curtsy Lunges
3 x 6
D2
DB Front Raise Drop and Catch
3 x 10
E1
Hollow Hold Rocks
3 x 15
E2
Bench Side Plank Dips
3 x 10
F
DB Preacher Curl
2 x 8
A
Stationary Bike
4 x 4:00
B1
Bent Over PVC Rotations
2 x 10
B2
Incline Bench Pigeon Dips
2 x 10
B3
Plate Overhead Teapot
2 x 10 @ 00:10 lb
C1
Bench Quadruped Birddog
3 x 5
C2
DB Single Leg V Ups
3 x 8
C3
Childs Pose
3 x 0:30
A
Stationary Bike
1 x 5:00
B1
Med Ball Back Foot Slams
4 x 3
B2
Cable Single Arm Rotational Press
4 x 5
C
DB RDL
4 x 5
D
1/2 Kneeling DB Shoulder Press
3 x 8
E
RFE Split Squat Iso Hold
2 x 0:30
F1
1/2 Kneeling DB Chop Up Swings
3 x 8
F2
Foam Roller Bodysaw
3 x 8
G
Cable Tricep Pressdown
2 x 20
