Achieve Strength
GolfIn this strengthening and mobility focused programming, you will receive 2 mobility workouts and 2 strengthening workouts each week. These workouts can be an addition to any other programming you are currently doing. As the weeks go on the workouts will repeat but this is for you to take advantage of progressing your repetitions and resistance. The mobility workouts are approximately 15 minutes long and the strengthening workouts are approximately 20 minutes. There are videos for each movement provided. You can repeat this program as long as you want.
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Up and Over KB or DB Swing-
3 x 10
A2
Kettlebell Rotation
3 x 8
A3
Kettlebell Side Swings
3 x 20
B1
Band Rotation
3 x 8
B2
Bent Over Rows-
3 x 10
Circuit
A
Complete the below mobility movements for 3 Rounds - Crossbody Shoulder Abduction Stretch - x30 seconds hold each side - 1/2 Kneel Open Book - x12 reps each side - Cat/Cow - x10 reps each side - Table Bows - x10 reps with 3 seconds hold each side - Quadruped Thread the Needle - x10 reps each side - Prayer stretch - x30 seconds hold to the right and to the left
A1
Banded Chest Press
3 x 10
A2
Single Leg Bridge-
3 x 8
B1
Standing Band Rows
3 x 15
B2
Lunge with Rotation, Front Foot Elevated
3 x 10
B3
Plank-
3 x 0:30
Circuit
A
Complete 3 Rounds of the below mobility movements. - Seated Bent Over Thoracic Rotation - x10 reps with 3 second hold each side - Ankle Rocks (foot on step, stool, chair, or floor) - x12 reps each side - Seated Hamstring Stretch - x 30 second hold each side - Hip Adductor Stretch - x30 second hold - 1/2 Kneel Hip Flexor Stretch - x30 second hold each side - Seated IT Band Stretch (Floor or chair) - x30 second hold each side
