Bunker Athletic Club
GolfThis 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 :)
3 sessions per week
Must use App app to view and log training
Program Training
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
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
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
