AC Strength
GolfIncludes lower strength/power and upper strength/power sessions. Exercises alternate each week. KPIs tracked = MB scoop, vertical jump, shoulder ER ISO. De-load @ week 6.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Band Lateral Walk
3 x 10
A2
Band Glute Extension
3 x 15
B1
Safety Bar Reverse Lunge
8, 8, 6, 6, 5
B2
Seated Box Jump
5 x 3
C1
MB Sunrise Cossack
3 x 6
C2
KB Curtsy Lunge
3 x 6
C3
Single Leg Calf Raise
3 x 10
D
Suitcase Carry
2 x 60
A1
Med Ball Rotational Throw
5 x 3
A2
Landmine Snatch
5 x 5
B
MB Lunge Jump Slam
4 x 3
C1
DB Incline Larsen Press
3 x 10
C2
Jack Knife
3 x 15
A1
Band Shoulder External Rotation
3 x 20
A2
Depth Drop Push-Up
3 x 3
B1
DB Push Press
8, 8, 6, 5, 5
B2
Inverted Power Row
5 x 10
C1
Cable Face Pull
10, 8, 6
C2
DB Waiter Curl
3 x 8
C3
Band Pronation & Supination
3 x 10
D
Landmine Anti Rotation
2 x 60
A1
Box Jump
5 x 5
A2
Skaters
5 x 10
B1
RFE Split Squat ISO
4 x 30
B2
RFE Split Squat Hops
4 x 5
C1
Band Monster Walk
3 x 15
C2
Cable Paloff Rotation
3 x 10
Austin Conner
Certified Strength & Conditioning Specialist | High School S&C Coach
