Bunker Athletic Club
GolfGolf performance program for the serious and beginner golfer alike. In this program you will find strength building that directly translates to the muscles used throughout the golf swing to keep you healthy while you play/practice. There are also 2 active recovery days to make sure that your body is feeling good in between the 3 strength days.
The structure of the program is strength day, active recovery, plyo/movement quality day, active recovery, and rounding out with a strength day to end the week.
I hope this helps you find more good days!
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roll
1 x 3:00
A2
Warm up complex
1 x 3:00
A3
Hip Dissociation Drill
2 x 5 @ 3
A4
Pallof Press
2 x 10
A5
Band Face Pull to External Rotation to Press
1 x 10
A6
DL to SL Snapdown
2 x 5
B1
Skater Squat Progression
3 x 6
B2
SL Hurdle Hop W/ Stick- 3 Way
3 x 3
B3
SL RDL
3 x 6
C1
TRX I-Y-T
3 x 8
C2
KB Glute Bridge Press
3 x 8
D1
Cable Backswing
2 x 8
D2
Cable Downswing Eccentric
2 x 8
A1
90-90 Switch
2 x 5 @ 5
A2
90-90 Internal/External Lift
2 x 5 @ 2
A3
Hip Bridge Flow
2 x 5
A4
Hamstring Floss
2 x 5 @ 5
B1
Lunge Stick OH Side Bend
2 x 5 @ 3
B2
Thread the Needle
2 x 5
B3
DB Pullover Eccentric + Oscillation
2 x 5 @ 5
C1
Banded Backpack Reverse Lunge
2 x 8
C2
GHR Plate Reverse Twist
2 x 3 @ 3
C3
KB Bottoms Up Press
2 x 6
D1
Banded Dead bug
2 x 10
D2
Pallof Press
2 x 8
E
Walk
2 x 2 @ 30:00
A1
Foam Roll
1 x 3:00
A2
Warm up complex
1 x 3:00
A3
Split Stance Pallof Press w/ Rotation
2 x 8
A4
Hip Dissociation Drill
2 x 5 @ 3
B1
Band lateral PTM
2 x 5
B2
Band Lateral PTM Decel
2 x 5
B3
Lateral Skater Jumps
2 x 5
C1
MB Chop Throw
3 x 5
C2
MB Rotational UH Toss
3 x 4
C3
MB Rotational Slam
3 x 5
A1
90-90 Switch
2 x 5 @ 5
A2
90-90 Internal/External Lift
2 x 5 @ 2
A3
Hip Bridge Flow
2 x 5
A4
Hamstring Floss
2 x 5 @ 5
B1
DB Pullover Eccentric + Oscillation
2 x 5 @ 5
B2
Band Backswing SA T Spine Stretch
2 x 3 @ 10
C1
Cable Downswing Eccentric
2 x 8
C2
SL Calf Raise on box w/ KB Eccentric
2 x 8
D1
Banded Dead bug
2 x 10
D2
Pallof Press
2 x 8
E
Walk
2 x 2 @ 30:00
A1
Foam Roll
1 x 3:00
A2
Warm up complex
1 x 3:00
A3
Banded Dead bug
2 x 10
A4
Split Stance Snapdown
2 x 5
B1
(Loaded) Split Stance Lunge
3 x 6
B2
DB Split Stance Jump Extensive
3 x 3
C1
SA Band Row Eccentric
3 x 10 @ 3
C2
Half Kneeling Landmine Press
3 x 8
D1
Band Wrist Eccentric
2 x 5 @ 5
D2
3 Way Band Ankle
2 x 8 @ 3
D3
Banded Backswing
2 x 8
