The Par Project Golf Fitness Group

Coach
Lee Barber

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Conditioning

A

Lower Warm Up JGF

1 round of each exercise Glute Bridge 1 Leg x25/side Glute Bridge Both Legs x25 Lateral Plank Raise w/ Press x10/side Split Stance Airplane x10/side Reverse Lunge Rotate x10/side

B1

1 Dumbbell Suitcase Reverse Lunge

3 x 8

B2

Split Squat Stand

3 x 4

B3

1 Leg Balance DB Hold

@ 0:30

Circuit

C

3 rounds 1 Leg Hinge Hold w/ DB Pass x8/side Jump Toss x8/side Quick Skater x4/side

Circuit

D

2 rounds Cross Plank Hold x30s/side 1 Side Loaded March x30s/side

Monday
Week 1 Day 2

Conditioning

A

Circuit

1 round of the following exercises Foam Roll Posterior Rotator x2min cap Reverse Lunge w/ Reach x10/side Push Up Hold x30s for 2 reps Shoulder Slides x10 Lying T x10 Banded 1 Arm External Rotation x10/side

B1

American KB Swing

3 x 8

B2

Perfect Push Up

3 x MAX

C1

Trap Bar Deadlift

3 x 8 @ 105 lb

C2

Single Leg Jump to Land

3 x 4

C3

Med Ball Shot Put

3 x 4

C4

Anti-Extension Deadbug

3 x 8 @ 10 lb

Circuit

D

Leg Destroyer 3 Rounds Hamstring Curl on Ball xMAX reps 80% ROM Goblet Squats xAMRAP 30s (use more weight week to week or try to complete more reps)

Tuesday
Week 1 Day 3

Circuit

A

2 minutes of foam rolling in EACH of the following areas (Focus on the spots that need it the most) Glutes Quads Calves

Circuit

B

2 rounds of the following exercises. Do both rounds of each exercise before moving onto the next. Scorpion x30s hold Elevated Pigeon x30s/side 2 foot hops x15s 1 Arm Row Hold x15s (use light weight) Explosive Push Up x5

Wednesday
Week 1 Day 4

Conditioning

A

Bonus WU JGF

1 round Glute Bridge Both Legs x25 Reverse Lunge Reach x10/side Push Up Hold x30s for 2 reps Dynamic Lying W x10 Lying T x10

B1

Seated Chest Pass Rebound

B2

Lateral Jump

B3

Elevated Fast Pushup

B4

Med Ball Slam

B5

Band Resisted Lunge Start Stand

Thursday
Week 1 Day 5

Conditioning

A

Bonus WU JGF

1 round Glute Bridge Both Legs x25 Reverse Lunge Reach x10/side Push Up Hold x30s for 2 reps Shoulder Slides x10 Lying T x10

Circuit

B

Each drill should be done for 15 meters Both Forwards and Backwards Butt Kicks High Knees Single Leg Butt Kicks Side Shuffles Carioca

Circuit

C

Each Sprint should be done for 15 meters Always walk back recovery 70% Speed x3 90% Speed x3 5m Side Shuffle Into Sprint x4/side

Circuit

D

3 rounds Rest 90s between rounds Sprint 10x10

E1

MB Side Toss

3 x 8

E2

MB Side to Side Slam

3 x 8

Friday
Week 1 Day 6

Conditioning

A

Lower Warm Up JGF

1 round of each exercise Glute Bridge 1 Leg x25/side Glute Bridge Both Legs x25 Lateral Plank Raise w/ Press x10/side Split Stance Airplane x10/side Reverse Lunge Rotate x10/side

B1

Cable Rear Delt Flys

3 x 8

B2

Myagi’s

3 x 10

C1

Incline DB Bench Press

3 x 8

C2

Explosive Pushup

3 x 8

C3

Single Leg RDL

3 x 8

D1

Rotational Row

3 x 8

D2

Arnold Press

3 x 8

D3

KOT Split Squat on Box

3 x 8

D4

Side Plank w/ Elbow Drop

3 x 8

Circuit

E

ARM FARM 3 rounds of Max reps for each exercise. Do 1 warm up set of each for 10-15 reps and set it to a weight that you could get for 20 reps on the first set Cable Curls Chest Supported Lat Raise Tricep Pull Down

Saturday
Week 2 Day 0

Conditioning

A

Lower Warm Up JGF

1 round of each exercise Glute Bridge 1 Leg x25/side Glute Bridge Both Legs x25 Lateral Plank Raise w/ Press x10/side Split Stance Airplane x10/side Reverse Lunge Rotate x10/side

Circuit

B

4 rounds Cardio x27calories (choose any piece of equipment. Bike, rower, skier, treadmill etc…) Push Up Hold x30s SS Hold w/ Rotation x30s

Over The Hill GFG (First Half In-Season)