The Golf Engine: Foundations
Michael Grace
GolfThis program is built for golfers who are serious about improving their performance , not just “doing some gym work.”
If you train in a commercial gym and want your strength work to actually transfer to your swing, this is for you.
Most golfers either:
-Avoid strength training altogether
-Follow random workouts they found online
-Or train like bodybuilders and hope it helps their game
This program is different.
It’s structured specifically around the physical qualities that influence golf performance, lower body force production, rotational power, trunk control and overall strength.
You’ll train three days per week using a progressive system designed to build:
-More usable strength
-Better force transfer
-Greater movement control
-Improved durability across a long season
Every session has a purpose. Every exercise fits into a bigger plan.
The program is delivered through TrainHeroic, a professional strength & conditioning platform used by athletes worldwide, so you can track progress, log sessions and train with clarity.
This isn’t random programming. It’s structured performance training for golfers who want measurable improvement.
If you’re willing to commit to 3 days per week, this gives you a clear path forward.
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."