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
Lead Shoulder Band Rotation Tip
B
Stationary Bike
1 x 5:00
C1
Wall Contour
2 x 6
C2
Supine Hip Flexor Iso
2 x 8 @ 0:05
C3
Incline Bench Pigeon Dips
2 x 12
D
Bent Over Band Woodchop
3 x 8
E1
DB/KB Reverse Lunge to Hip Driver
6, 6, 5, 5
E2
Side Plank Reachunder to T
3 x 10
F1
1/2 Kneeling Cable Row w Thoracic Opener
3 x 10
F2
Yoga Pushup
3 x MAX
G
Hollow Hold DB Lateral Fallouts
3 x 8
A
Stationary Bike
1 x 40:00
B1
Lateral Child's Pose
2 x 0:30
B2
3 Plane Elevated Hamstring Stretch
2 x 5
B3
90-90 Hip Transfer w QL Opener
2 x 10
C1
Bench Reverse Crunch to Double Leg Drop
3 x 8
C2
Short Side Plank w Hip Abduction
3 x 15
A
Stationary Bike
1 x 5:00
B1
KB Armbar
2 x 6
B2
Prone T-Spine Reach Backs
2 x 8
C
Step Behind Med Ball Shotput
4 x 6
D
DB Combo Bench Press
6, 5, 4, 4
E
DB Lateral Lunge (db in opposite hand)
3 x 6
F
Hammer Curl w Opposite Iso
3 x 12
A
Stationary Bike
5 x 1:00
B1
Tall Kneeling or 1/2 Kneeling Band Facepull
3 x 10
B2
All Four KB Drag Under
3 x 10
C1
Squat to Thoracic Opener
3 x 8
C2
DB/KB Teapot
3 x 10
C3
Slider Eccentric Hamstring Slider Split
3 x 5
A
Stationary Bike
1 x 5:00
B1
Assisted Hip Airplane
2 x 10
B2
Low to High Cable Woodchops
2 x 10
C
Lateral Heiden to Stick
4 x 3
D
DB Push Press.
3 x 8
E1
DB 3 Point Row w Rotation
8, 8, 6, 5
E2
DB Lateral Raise w Opposite Iso Hold
4 x 10
F1
Landmine Rotations
3 x 8
F2
DB Pinch Grip w Marching
3 x 0:45
