AC Strength

Golf
Coach
Austin Conner

Includes 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.

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Lower Strength W1

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

Monday
Upper Power W1

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

Wednesday
Upper Strength W1

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

Thursday
Lower Power W1

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

Pin Seekers Vol. 1 - 6 Week