Blackline Training
GolfBlackline Golf Performance
6-Week Golf Strength & Mobility Program
A better golf swing starts with a better body.
The Blackline Golf Performance Program is a 6-week training system designed to help golfers build the strength, mobility, endurance, and stability needed to play their best.
Whether your goal is to increase clubhead speed, improve consistency, reduce aches and pains, or simply feel better after 18 holes, this program develops the physical qualities that directly transfer to the course.
Over six weeks, you’ll build:
Golf-specific strength
Improved mobility and flexibility
Rotational power
Core stability and balance
Endurance for stronger finishes
Greater resilience to common golf injuries
Every workout is intentionally programmed to help you move better, swing more efficiently, and enjoy the game for years to come.
Train with purpose. Move better. Play longer.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roll Lats
1 x 1:00
A2
Foam Roll Glutes
1 x 1:00
A3
Foam Roller Open Books
1 x 10
B1
Single Leg Glute Bridge with MedBall
2 x 10
B2
Elbow Plank
2 x 1:00
B3
Cat / Camel
2 x 10
C1
DB Romanian Deadlift (RDL)
3 x 10
C2
Archer Stretch (wall)
3 x 5
D1
Split Stance Banded Rotation
3 x 12
D2
Banded Row
3 x 12
D3
Split Stance Banded Punch
3 x 12
E1
Banded Lat Stretch
2 x 0:30
E2
Pigeon Stretch
A1
Foam Roll Lats
1 x 1:00
A2
Foam Roll Calves
A3
Foam Roll IT Band
B1
Wall Shoulder 90/90’s
2 x 10
B2
Wall Shoulder Slides (standing)
2 x 10
B3
Single Leg Balance with Thoracic Rotation (PVC)
2 x 10
C1
Single Leg Glute Bridge with MedBall
3 x 15
C2
Banded Chop (high to low)
3 x 10
C3
Split Stance Banded Punch
3 x 12
C4
Bird Dog
3 x 12
D1
Banded Lat Stretch
2 x 0:30
D2
Pigeon Stretch
2 x 0:30
A1
Wall Shoulder 90/90’s
1 x 10
A2
Wall Shoulder Slides (standing)
1 x 10
B1
Single Leg Balance with Thoracic Rotation (PVC)
2 x 5
B2
Overhead Squat (PVC)
2 x 10
B3
Plank Pull Thru’s
2 x 8
C1
DB Goblet Squat
3 x 12
C2
Lunge Stance Banded Row
3 x 12
C3
Banded Chop (high to low)
3 x 10
C4
DB Single Leg RDL
3 x 8
C5
Archer Stretch (wall)
3 x 8
D1
Banded Lat Stretch
2 x 0:30
D2
Pigeon Stretch
2 x 0:30
