Performance Lab of California
GolfWelcome to the 90 day Golf Program!
What to expect with this program:
- workouts 6 days/week
- 6 different workout days each week
- Upper Body Strength, Lower Body Strength, Stretching, Mobility, and much much more
- ability to track workouts and weights
- Personal Bests recorded straight into app
- Support system around the clock from the Coaches at the Performance Lab of California
Equipment Needed for Program (access to):
- Driver Golf Stick (included with program)
- Iron Golf Stick (included with program)
- Set of Super Bands
- Dumbbells and/or Kettlebells
- Barbells
Please do not hesitate to email us at info@yourperformancelab.com if you have any questions!
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Readiness Survey
Please use link to take our readiness survey so that we may better deliver the best program for you. https://forms.gle/3cPyJ8v4iHfScTiD8
A
3D Balance
1 x 10
B
QL Stretch
1 x 12
C
Hip Swing to Thoracic Rotation
2 x 5
D
Internal Rotation Stretch
2 x 5
E
Quadraped with Spine Flexion and Extension
2 x 8
F1
Thoracic Extension
3 x 12
F2
Thoracic Extension with Ball
3 x 12 @ 5 lb
F3
Shoulder Rotations on Wall
3 x 12 @ 5 lb
F4
Seated Arnold Press
3 x 10
F5
Supine Shoulder Press
3 x 10 @ 5 lb
F6
Tall Kneeling Cable Pull-down
3 x 12
F7
Weighted Thoracic Rotation
3 x 10 @ 5 lb
F8
Side Plank to Press
3 x 10
F9
Renegade Row
3 x 8
G
Dead Bug and Progression
2 x 60
H
Hard Roll
2 x 12
I
Plank Hip Dips
2 x 60
A
Hip Swing to Thoracic Rotation
1 x 10
B
Lumbar Rotation
2 x 10
C
Dowel Hip Hinge
2 x 12
D
Golf Hip Twister
2 x 20
E
Hip Box
2 x 12
F
Hip Flexor Stretch
1 x 10
G
Rotational Lunge
3 x 10
H
Goblet Squat
3 x 12
I1
Band Walks 1
3 x 10
I2
Lateral Shift Squat
3 x 16
J
Half Kneeling Pallof Press
3 x 10
K
Single Leg RDL
3 x 10
L
Hip Rotation Exercise
2 x 12
M
Lying Hip Flexion with Band
3 x 20
N
Smaller Golf Stick
3 x 15
O
Opposite Arm and Opposite Foot
2 x 60
P
Lateral Leg Lift
2 x 12
A
Big Arm Circles
3 x 10 @ 5 lb
B
Hip Exercise
3 x 10
C
Hip Open
3 x 8
D
Back Line Stretch
3 x 60
E
QL and Lower Back Stretch
3 x 4 @ 20
F
Bigger Golf Stick
5 x 8
G
Half-Kneeling Press
3 x 12
H
Half Kneeling Pallof Press
3 x 12
I
Half Kneeling Landmine Press
3 x 12
J
Half-Kneeling Step-Out with Rotation
3 x 15
K
Half-Kneeling Anti-Extension Press
4 x 10
L
1-Arm DB Row
3 x 10
M
1/2 Turkish Get Up
3 x 5
A
Bench Thoracic Spine & Lat Stretch
1 x 60
B
Hip Swing to Thoracic Rotation
1 x 8
C
Side Lying Thoracic Reaches
2 x 10
D
Adductor Stretch
2 x 8
E
Sitting Thoracic Rotation
1 x 20
F
Childs Pose Stretch
1 x 1:00
G
Hip Box
2 x 20
H
Door Pec Stretch
1 x 45
I
Bretzel Stretch
1 x 60
J
Couch Stretch (Hip Flexors)
1 x 45
K
Internal Rotation Stretch
1 x 5
L
Hand Walk Out
1 x 5
M
Back Stretch
1 x 45
A
Light Jog
1 x 5:00
B1
Chest Stretch
1 x 0:30
B2
Childs Pose Stretch
1 x 1:00
B3
Bretzel Stretch
1 x 45
C1
Push-Up
3 x MAX
C2
Air Squat
3 x 1:00
C3
Plank
3 x 1:00
C4
Jumping Jacks
3 x 1:00
D1
Walking Lunges
3 x 1:00
D2
Glute Bridge
3 x 1:00
D3
Dead Bug
3 x 1:00
D4
High Knees In Place
3 x 1:00
E1
Plank to Push-Up
3 x 1:00
E2
Butt Kicks
3 x 1:00
E3
Mountain Climber
3 x 1:00
F
Light Jog
1 x 5:00
A1
Bird Dog
3 x 12
A2
Prone Swimmers
3 x 10
A3
Hinge T-Spine Rotations
3 x 20
B
Squat to Stand Mobility
2 x 12
C
Side Lying Thoracic Reaches
2 x 10
D
Side Plank Hip Lifts
3 x 10
E
Alternating Cossack Squat
3 x 16
F1
Bicycle Triple Tap
30, 45, 60
F2
Lying Knee Tuck
30, 45, 60
G1
Plank Shoulder Taps
2 x 30
G2
Plank Toe Taps
2 x 30
