RPS
GolfA 4-week program designed to get you started on your Golf Fitness journey. It consists of 3 workouts - 2 strength focused days and 1 mobility focused day.
Target areas are full body, with a focus on those spots that tend to get tight with working behind a desk all week.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Glute Activation
1 x 10
B
Dynamic Warm Up RPS
1 x 10
C1
Lateral Jump + Stick
3 x 8
C2
ATW Bear Crawl
3 x 6
C3
Squat + Band Pull Apart
3 x 8
C4
Split Stance Pallof Press
3 x 10
D1
Assisted SLDL
2 x 6
D2
Dissociation Push Up
2 x 6
D3
Step Up (RPS)
2 x 6
D4
SA Bottoms Up Hold
2 x 20
E1
Tall Kneel Step Out + Turn
2 x 5
E2
Heel Sit T-Spine Extensions
2 x 6
E3
Farmer Walk
2 x 20 @ 30
E4
Half Kneeling Hip Flexor Stretch
2 x 10
A1
Glute Activation
1 x 10
A2
Pelvic Tilt
1 x 10
A3
Pelvic Rotation
1 x 10
B1
Tspine heel sit roller reach through
2 x 8
B2
Diagonal Band Pull Aparts
2 x 6
B3
Squat to Hamstring Stretch
2 x 5
B4
Half Kneeling Groin Stretch
2 x 8
A
Glute Activation
1 x 10
B
Dynamic Warm Up RPS
1 x 10
C1
Toe Taps
3 x 0:30
C2
Hard Plank
3 x 5 @ 0:05
C3
Posture Band Row
3 x 12
C4
Deadlift + Pull Apart
3 x 10
D1
Incline Alternating Bridge
2 x 6
D2
2 DB Slow Lowering Deadlift
2 x 12
D3
MB Slam
2 x 12
D4
Shoulder to Shoulder Palloff Press
2 x 10
E1
Bow and Arrow Row
2 x 10
E2
High-Low Shoulder Matrix
2 x 6
E3
Suitcase Carry RPS
2 x 20 @ 30
E4
T-spine Prayers
2 x 12
