Granite Fitness and Performance

Coach
Ian Duffy

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

Warm Up

Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Tall Kneeling MB Chest Pass x 5 - Lateral Bound x 10 - Plank Shoulder Tap x 12

B

Ladder Drill

1 x 1

C1

Goblet Split Squat

3 x 8

C2

DB Bench Press

3 x 8

C3

TK Cable Anti Rotation Press Outs

3 x 8

D1

Sled Push

3 x 40

D2

HK SA Cable Pulldown

3 x 8

D3

Side Plank on Elbows

3 x 0:20

E1

Mini Band Monster Walk

E2

1 Leg Hip Lift

3 x 8

E3

Ring Fall Out

3 x 8

Conditioning

F

Bike: 1 Mile

Assault Bike - 1 mile for time. *Record time when complete!

Recovery

G

Cool Down Stretches

Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch

Tuesday
Week 1 Day 3

Prep

A

Warm Up

Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Tall Kneeling Lateral Toss x 5ea - Squat Jumps x 5 - Plank Shoulder Tap x 12

B

Ladder Drill

1 x 1

C1

KB Deadlift

3 x 8

C2

Hk 1 Arm Press

3 x 8

C3

TK Chop

3 x 8

D1

Reaching SLDL

3 x 8

D2

Ring Rows

3 x 8

D3

Alternating V Ups

3 x 8

E1

Dumbbell Calf Raise

3 x 8

E2

Hands Elevated Push Up

3 x 8

E3

Lying Band Hip Flexion

3 x 8

Conditioning

F

Bike Circuit: 10/20

Assault Bike: Repeat 8 Rounds 10 seconds hard 20 seconds easy

Recovery

G

Cool Down Stretches

Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch

Thursday
Week 1 Day 5

Prep

A

Warm Up

Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Medicine Ball Slams x 10 - Lateral Bound x 12 - Plank Shoulder Tap x 12

B

Ladder Drill

1 x 1

C1

DB Goblet Squat

3 x 8

C2

HK 1 Arm Row

3 x 8

C3

Front Plank on Elbows

3 x 0:20

D1

Skater Squat

3 x 8

D2

Slideboard Leg Curl

3 x 8

D3

DB Farmer's Walk

3 x 40

E1

W Pulldown

3 x 8

E2

1 Arm Incline Bench Press

3 x 8

E3

Standing Transverse Chop

3 x 8

Conditioning

F

Treadmill Sprints #1

8 Rounds: 20 sec sprint 10 sec rest

Recovery

G

Cool Down Stretches

Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch

12 Week Golf Strength & Conditioning Program