Prepare To Perform
GolfProgram Description
This 4-week foundation program is designed for golf athletes who require improved thoracic rotation, hip internal/external rotation, tibio-femoral rotational freedom, and shoulder external rotation to support efficient golf swing mechanics. Reset circuits target tissue extensibility limitations across the quadriceps, hamstrings and calves that influence tibial rotation, along with thoracic mobility and scapulothoracic mechanics. Movement preparation integrates these mobility gains into rotational control patterns used in golf. Strength training emphasizes unilateral lower body strength, pillar stability, and rotational force transfer from ground to trunk. Conditioning focuses on aerobic locomotion capacity through sled pushing, carries and incline walking to support the physical demands of long rounds and varied terrain.
Weekly Structure
Day 1 — Lower Body Push + Rotary Pillar
Day 2 — Upper Push/Pull + Anti-Rotation
Day 3 — Aerobic Capacity (Optional ESD)
Day 4 — Isometric Strength + Upper Pull Bias
Day 5 — Locomotion Strength + Rotary Integration
1 sessions per week
Must use App app to view and log training
Program Training
A1
Quad Foam Roll
1 x 45
A2
Hip Distraction Windshield Wipers
For Completion
B
OTIS
1 x 25
C1
Goblet Squats
4 x 6
C2
Half-kneeling cable lift
4 x 12
D1
Bulgarian Split squat
3 x 6
D2
Suitcase Carry
3 x 30
E
Band Resisted Front Plank Pull
20, 25, 30
A1
TPI's Favourite Exercise for Trunk Rotation
For Completion
A2
FMS Shoulder Mobility Wall Sit
A3
90/90/90 Oblique Stretch for improving thoracic mobility
For Completion
B1
DB Bench Press
4 x 6
B2
Medicine Ball Chest Pass from Seated
4 x 4 @ 8.82 kg
C1
Half Kneeling Landmine Press
3 x 12
C2
Half kneeling medicine ball chop
3 x 8 @ 8.82 kg
D1
Scap Push-Up
10, 9, 8
D2
Diaphragmatic breathing reset
2 x 6
Conditioning
A
Aerobic Capacity (Cyclical)
Choose one, or a mix of all 3 for the session duration: Bike Incline treadmill walk Rower (light) Intensity 4-5/10 - Comfortable but working. Nasal breathing possible Able to talk in full sentences Duration Week 1: 20–25 min Week 2: 25–30 min Week 3: 30–35 min Week 4: 30–40 min (cap) “Smooth, steady effort. You should finish feeling better than when you started.”
A1
Band-assisted rib grab
For Completion
A2
Core activated hip flexor stretch
A3
World's Greatest Stretch
B1
Split Squat Pulse
B2
Band row iso hold
2 x 15
B3
Side plank (short lever)
2 x 20
C1
Isometric split squat hold
3 x 30
C2
Tall kneeling halo
3 x 12
D1
Tall Kneeling Cable Chop
8, 7, 6, 6
D2
DNS star plank with reach
E
Reach, roll and lift
3 x 8
A1
Standing breathing with arm swing
For Completion
A2
Ankle Rock → Heel Raise Transition
2 x 8
A3
Wall March Hold
2 x 10
A4
Low Step-Through Lunge
2 x 4
A5
Suitcase Carry
2 x 20
B1
Sled Push
25, 20, 15, 15
B2
Goblet March
B3
KB Farmer's Walk
30, 25, 20, 20
C1
DB Step Up
3 x 12
C2
Glute bridge march on bench with band hold
3 x 8
C3
Half-kneeling cable lift
3 x 16
