Shire Spine & Sport
Golf1 sessions per week
Must use App app to view and log training
Program Training
A1
Band Crab Walk
2 x 8
A2
Band Face Pull
2 x 12
A3
Prone Miniband Press
2 x 8
B1
Tall To Short
3 x 4
B2
Supine Med Ball Throw
3 x 5 @ 8.82 kg
C1
Goblet Squat
4 x 8 @ 7
C2
90/90
3 x 6
D1
Inverted Row
4 x 8
D2
Tall Kneeling Banded Palloff Press
4 x 6
E1
Tall Kneeling Single Arm Shoulder Press
3 x 10 @ 6
E2
Eccentric Sliders
3 x 6
A1
Banded Goodmorning
2 x 6
A2
Miniband Squares
2 x 8
A3
Kneeling Worlds Greatest Stretch
2 x 5
B1
Bodyweight Squat Jump
3 x 4
B2
Falling Push Up Catch
3 x 4
C1
DB RDL
4 x 6 @ 7
C2
Book Openers
4 x 6
D1
Single Arm DB Bench Press
4 x 12 @ 6
D2
Exercise Ball DeadBug
4 x 6
E1
DB Farmer's Carry
3 x 40 @ 8
E2
Supine Groin Squeeze
3 x 20
A1
Banded Glute Bridge
2 x 8
A2
Band Pull-Apart
2 x 8
A3
Walking Lunges
2 x 6
B1
Single Leg Assisted Pogo
3 x 20
B2
1/2 Kneeling Med Ball Shot Put
3 x 5 @ 6.61 kg
C1
DB Bridge
4 x 12 @ 7
C2
Banded TKE
4 x 8
D1
Single Arm Lat Pulldown
4 x 12 @ 6
D2
Tall Kneeling Lift Press Chop
4 x 6 @ 11.02 kg
E1
DB Reverse Lunge
3 x 6 @ 7
E2
Banded External Rotation
3 x 8
If you’re serious about improving your game, your training needs structure. Commit to 3 focused sessions per week and build strength that actually transfers to your swing. Stop guessing in the gym and start following a system designed for performance.
Get The Golf Engine: Foundations
Dylan Thompson
Professional Golfer
Verified Athlete"Working with Michael has completely changed how i approach training. My strength, power and consistency have all improved, and it's translated directly into my golf performance."
Austen Lavelle
Golfer
Verified Athlete"Since starting this program my strength has gone up across every lift and I'm moving better than i have in years. I feel more stable in my swing and I'm seeing real improvements in my distances."