Prime Golf is a specialized training program designed to enhance swing speed, mobility, and power production for golfers of all levels. By combining evidence-based strength training, dynamic mobility work, and sport-specific power development, Prime Golf helps you unlock your full potential on the course.
Whether you’re looking to add distance off the tee, improve rotational stability, or reduce injury risk, our program is tailored to your individual needs. Train smarter, move better, and drive farther with Prime Golf—where performance meets precision.
A
Warm-Up
1 x 10:00
B1
Elbow to Instep with Rotation
3 x 6
B2
90/90 Hip Flips
3 x 6
B3
Half-Kneel Thoracic Rotation
3 x 10
C1
DB Bulgarian Split Squat
4 x 12
C2
Horizontal Rotations
4 x 8
D1
Hand-Supported Single Leg RDL
3 x 8
D2
Dumbbell Hip Thrust
3 x 15
E1
Leg Cradle Lateral Lunge with Twist
3 x 3
E2
Active Hamstring Stretch
3 x 12
E3
Heel Elevated Deep Squat Hold
3 x 30
A
Warm-Up
1 x 10:00
B1
Child's Pose Moose Antlers
3 x 4
B2
Side Plank
3 x 45
B3
Leg Cradle to Lunge with Lateral Flexion and Extension
3 x 3
C
5-Way Med Ball Circuit
3 x 25
D1
Med Ball Seated Throw
3 x 8
D2
Half Kneel Cable Chops
3 x 10
D3
Kneeling Hip Flexor to Hamstring Stretch
3 x 8
A
Warm-Up
1 x 10:00
B1
Kneeling Lat Stretch on Bench
3 x 30
B2
Dumbbell Pull Over
3 x 12
B3
Quadruped Reach Through with Thoracic Rotation
3 x 8
C1
Incline DB Bench Press
4 x 12
C2
Incline Bench Dumbbell Prone Row
4 x 15
D1
Seated Lat Pulldown
12, 15, MAX
D2
Half Kneel Rotational Pull
3 x 12
E1
Dumbbell Hammer Curls
12, 15, MAX
E2
Bent Over DB Fly
3 x 15
E3
Dumbbell Skull Crusher
15, 20, MAX