Achieve Strength

Golf
Coach
Hannah Cornell

In 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.

Features
6 sessions per week
Must use App app to view and log training
Program Training
benefit-image-0
Main Benefits
This programming is designed to focus on core strength and stability, as well as posterior strength, trunk rotation, and overall mobility of the shoulders, trunk, hips, knees and ankles.
Features
feature-icon
Programming 4 days per week
Daily strength, mobility, and skill training that’s accessible and challenging for golf athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Accessible to an easy to use app where all your workouts are provided for you. You may send messages to the coach as needed with questions or wins!
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Golf S&M: Week 1: Day 1- Strength

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

Monday
Golf S&M: Week 1: Day 2- Mobility 

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

Tuesday
Golf S&M: Week :1 Day 3- Strength

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

Wednesday
Golf S&M: Week 1: Day 4- Mobility 

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

Coach
coach-avatar Hannah Cornell

FAQs
Who is this designed for?
This program is designed for golfers of all ages and abilities
Why are these workouts short?
These are made so you can still do your regular workout program, but focus on the tools to improve your golf game.
Can I repeat this program after I complete the 6 weeks?
Yes. You have unlimited access to this program once you purchase it.
Strengthening and Mobility for Golfers