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
KB Windmill
2 x 5
C1
Med Ball Lead Side Rotational Jumps
4 x 6
C2
Cable Single Arm Rotational Press
4 x 5
D1
DB Angled Forward Lunges
8, 8, 6, 6
D2
Side Plank Dip to Hip Abduction
3 x 12
E1
Birddog Row
3 x 0:20
E2
KB Pushups
3 x MAX
F
Hollow Hold w DB Alternating Lateral Fallouts
3 x 10
A
Stationary Bike
1 x 40:00
B1
Prone Pec Opener
2 x 0:30
B2
QL ELDOA
2 x 0:30
B3
KB Groin Exchanges
2 x 15
C1
DB Pullover w Double Leg Drop
4 x 10
C2
Lead Shoulder Band Rotations
4 x 8
A
Stationary Bike
1 x 5:00
B1
Bear Crawl Taps
3 x 8
B2
Band Woodchop w Toe Tap
3 x 8
C
Rotational Med Ball Slams
4 x 4
D
DB Incline Bench Press
4 x 6
E
Goblet Cossack Squat
2 x 10
F1
Zottman Curls
2 x 8
F2
Hanging Knees to Chest
2 x MAX
A
Stationary Bike
5 x 1:00
B1
Lumbar Locked Reach Under to Open Book
3 x 8
B2
Quadruped Lat Cross Body Stretch
3 x 1:00
C1
Band Distraction w QL Opener/Rotations
3 x 0:30
C2
Sumo Stance KB Exchange Windmill
3 x 10
C3
Hip Capsule Mobilizations
3 x 15
A
Stationary Bike
1 x 5:00
B1
Extensive Lateral Heidens
3 x 0:20
B2
Alternating Split Squat Jumps
3 x 5
C
DB RDL
4 x 5
D
DB Rotational Single Arm Push Press
4 x 6
E1
Long Sitting Cable Wide Row w Reach
3 x 12
E2
Plate Bus Driver
3 x 10
F1
Band End Range Wrist Flexion Iso
3 x 5 @ 0:05
F2
DB Contralateral Sit-up
3 x 10
