Bunker Athletic Club

Golf
Coach
Davis Cheek

This 4 week program is designed to achieve lower body hypertrophy (growth) with a focus on the glutes / hamstrings and increase strength in the upper body without necessarily putting on size. Core is also a main focus of this program for better functional movement in your daily life and golf swing. You don't have to be a golfer to benefit from this program, however, strong glutes and core allow you to swing more efficiently and avoid injury. 

We build size in the lower body by having a high volume load while for the upper body, we focus on smaller doses of intensity to achieve strength improvements. This combo should help you build a powerful and mobile golf swing. 

The buddy program is meant to be done with a partner but it is not required :)

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Normal Gym Equipment // Barbells // Dumbbells // Cable Machine // med ball
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Total Body w/ Pull- 1

A1

Foam Roll

1 x 3:00

A2

Biking

1 x 5:00 @ 4

A3

Banded Dead bug

2 x 10

A4

Pull Up Progression

1 x 10

A5

Warm up complex

1 x 3:00

B

Hip Thrust

4 x 12 @ 8

C1

Cable Backswing

4 x 8 @ 5

C2

Stability Ball Hamstring Curl

4 x 10

D

Pull-Up

3 x 5

E1

Shoulder Taps

3 x 10

E2

Band Face Pull

3 x 15

F1

Back Extension

2 x 10 @ 0 lb

F2

Side Lying Abduction

2 x 12

Tuesday
Total Body w/push -1

A1

Treadmill Work

1 x 5:00 @ 4

A2

Foam Roll

1 x 3:00

A3

Warm up complex

A4

3 Position Plank Hold

1 x 30

B1

SA DB Bench

3 x 6 @ 8

B2

Rotational MB Toss

3 x 10

C1

DB Shoulder Press

3 x 6

C2

Suitcase Carry

3 x 30

D1

Goblet Squat

2 x 8

D2

Cable Adduction

2 x 8 @ 15

E1

Partner Nordic Hamstring Curl

2 x 3 @ 8

E2

Reverse Hyper

2 x 12

E3

Anterior Tib Raise

2 x 12

Thursday
Single leg Strength/hypertrophy - 1

A1

Biking

1 x 3:00 @ 5

A2

Foam Roll

1 x 3:00

A3

Pogo Jump

1 x 15

A4

Jump Rope

1 x 3:00

A5

Warm up complex

B1

Barbell Split Squat

3 x 4 @ 8

B2

Hanging Knee Raise

3 x 8

C1

DB Step Up

3 x 6

C2

SL Step Up-Plyo

3 x 4 @ 0 lb

D1

Pistol Squat to Bench

2 x 5

D2

Single Leg RDL

2 x 10 @ 6

E

SL Loaded Calf Raise

2 x 10

Buddy Program