LPS Athletic Centre
GolfThis 12-Week Home-Gym program helps you build the fundamental strength and speed needed for golfers.
Features1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Dynamic Warm Up (Lv. 2)
1. LYING LEG RAISES | 1 set of 12 reps per leg 2. PAGE TURN | 1 set of 6 reps per side 3. GLUTE BRIDGE | 1 set of 12 reps 4. BIRD DOG | 1 set of 6 per side 5. WALKING GROINER STRETCH | 1 set of 6 per side 6. STANDING CALF STRETCH | Hold for 15-20s 7. BARBELL ANKLE STRETCH | Hold for 15-20s 8. WRIST FLEXION STRETCH | Hold for 15-20s 9. SHOULDER EXTERNAL ROTATION STRETCH | Hold for 15-20s 10. PRONE SCAPULA RETRACTION | 3 Sets of 12 11. MUSCLE SNATCH TO OVERHEAD SQUATS | 3x3, 3x2, 3x1 Set 1-3: Use dowel or bar only Set 4-6: Dowel or add 5-20lbs ONLY when squat full range. Set 7-9: Dowel or add 5-20lbs ONLY when squat full range. *Hold bottom position for 2 seconds for all sets. ** CLICK IMAGE BELOW TO VIEW EXPLANATION OF EACH ABOVE **
B
Jumps - Bunny Hops
3 x 10
C
Deadlift - Conventional
3 x 5
D
Front Squat
4 x 5
E1
Split Squats - Front Foot Elevated
3 x 8
E2
Single Leg RDL
3 x 8
F1
Good Mornings
3 x 12
F2
Face Pull - Band
3 x 15
Conditioning
A
Dynamic Warm Up (Lv. 2)
1. LYING LEG RAISES | 1 set of 12 reps per leg 2. PAGE TURN | 1 set of 6 reps per side 3. GLUTE BRIDGE | 1 set of 12 reps 4. BIRD DOG | 1 set of 6 per side 5. WALKING GROINER STRETCH | 1 set of 6 per side 6. STANDING CALF STRETCH | Hold for 15-20s 7. BARBELL ANKLE STRETCH | Hold for 15-20s 8. WRIST FLEXION STRETCH | Hold for 15-20s 9. SHOULDER EXTERNAL ROTATION STRETCH | Hold for 15-20s 10. PRONE SCAPULA RETRACTION | 3 Sets of 12 11. MUSCLE SNATCH TO OVERHEAD SQUATS | 3x3, 3x2, 3x1 Set 1-3: Use dowel or bar only Set 4-6: Dowel or add 5-20lbs ONLY when squat full range. Set 7-9: Dowel or add 5-20lbs ONLY when squat full range. *Hold bottom position for 2 seconds for all sets. ** CLICK IMAGE BELOW TO VIEW EXPLANATION OF EACH ABOVE **
B
Lateral Single Leg Hops - Side to Side
4 x 12
C
Snatch Deadlift - Podium - Slow
3 x 5
D
Back Squat
5 x 5
E1
DB Bench Press - Neutral Grip
3 x 12
E2
Dumbbell Pronated Rows - Elbow Out
3 x 12
F1
Powell Raise - Floor
3 x 10
F2
Shoulder Press - DB - Half Kneeling
3 x 10
G1
Face Pull - Band
3 x 15
G2
Seated External Rotation
3 x 12
Conditioning
A
Dynamic Warm Up (Lv. 2)
1. LYING LEG RAISES | 1 set of 12 reps per leg 2. PAGE TURN | 1 set of 6 reps per side 3. GLUTE BRIDGE | 1 set of 12 reps 4. BIRD DOG | 1 set of 6 per side 5. WALKING GROINER STRETCH | 1 set of 6 per side 6. STANDING CALF STRETCH | Hold for 15-20s 7. BARBELL ANKLE STRETCH | Hold for 15-20s 8. WRIST FLEXION STRETCH | Hold for 15-20s 9. SHOULDER EXTERNAL ROTATION STRETCH | Hold for 15-20s 10. PRONE SCAPULA RETRACTION | 3 Sets of 12 11. MUSCLE SNATCH TO OVERHEAD SQUATS | 3x3, 3x2, 3x1 Set 1-3: Use dowel or bar only Set 4-6: Dowel or add 5-20lbs ONLY when squat full range. Set 7-9: Dowel or add 5-20lbs ONLY when squat full range. *Hold bottom position for 2 seconds for all sets. ** CLICK IMAGE BELOW TO VIEW EXPLANATION OF EACH ABOVE **
B
Jump Squat
3 x 6
C
Front Squat
4 x 5
D1
DB Bench Press - Neutral Grip
3 x 12
D2
Dumbbell Pronated Rows - Elbow Out
3 x 12
E1
DB Shoulder Press - Rotating - 85 Degree
3 x 12
E2
Trap 3
3 x 10
F1
Face Pull - Band
3 x 15
F2
Romanian Deadlift - Dumbell
3 x 10
Conditioning
A
Dynamic Warm Up (Lv. 2)
1. LYING LEG RAISES | 1 set of 12 reps per leg 2. PAGE TURN | 1 set of 6 reps per side 3. GLUTE BRIDGE | 1 set of 12 reps 4. BIRD DOG | 1 set of 6 per side 5. WALKING GROINER STRETCH | 1 set of 6 per side 6. STANDING CALF STRETCH | Hold for 15-20s 7. BARBELL ANKLE STRETCH | Hold for 15-20s 8. WRIST FLEXION STRETCH | Hold for 15-20s 9. SHOULDER EXTERNAL ROTATION STRETCH | Hold for 15-20s 10. PRONE SCAPULA RETRACTION | 3 Sets of 12 11. MUSCLE SNATCH TO OVERHEAD SQUATS | 3x3, 3x2, 3x1 Set 1-3: Use dowel or bar only Set 4-6: Dowel or add 5-20lbs ONLY when squat full range. Set 7-9: Dowel or add 5-20lbs ONLY when squat full range. *Hold bottom position for 2 seconds for all sets. ** CLICK IMAGE BELOW TO VIEW EXPLANATION OF EACH ABOVE **
B
Jumps - Zig Zag Hops
4 x 12
C
Trap Bar Deadlift
3 x 5
D
Front Squat
4 x 5
E1
Split Squats - Front Foot Elevated
3 x 8
E2
Single Leg RDL
3 x 8
F
Farmer Walk - DB - Single Arm
6 x 60
G
Trap 3 - Bent Over - Dumbell
3 x 15
H
Plate Pinch Grip Hold
3 x 40
Coach Clance
Become so good, they can’t ignore you - Our athletes become world-class versions of themselves. At LPS, we relentlessly create unfair advantages for our members so that they are unstoppable in the pursuit of their dreams.