6 Week Golf Mobility and Power Program

Mission: Explore

Coach
Vernon Griffith II, CSCS*D

6 Week Golf Mobility and Power Program designed to increase your mobility while adding length to your drive.

If you are a scratch golfer or a golfer that just enjoys to go out with your friends on the weekend with some White Claws you will be able to take something of value from this program. Workouts are designed to not increase range of motion throughout your swing but to have you moving like an athlete feeling good on the green and driving fluid out of the tee box. You have access to the 6 week program for a year so feel free to repeat a week or the whole thing if you need to.

3 Strength, Power and Mobility workouts a week and 1 Recovery Mobility Day a week with emphasis on movement without the gimmicks of mimicking your golf swing but actually improving the physiological demands of your golf swing.

Features
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Programming 4 days per week
3 Strength, Power and Mobility days programmed progressively towards improving your swing with one Recovery Mobility day to move around your schedule!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy with audio and visual coaching cues.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best in the messageboard, or maybe just to brag about your handicap
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. The free app will be a seamless addition to your daily schedule allowing navigation through the program
Equipment
Required
Barbell, Dumbbell or Kettlebell, Bands, TRX/Rings or suspension
Recommended
Trap Bar or Diamond Bar
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Getting Started

1 x 1

B1

Shin Box Rotation

2 x 6

B2

Deadbug

2 x 8

B3

Facing Wall Hip Airplane

2 x 8

C1

Lateral Squat

3 x 8

C2

Dumbbell Split Squat

3 x 8

D1

Goblet Squat

4 x 8

D2

Palloff Warrior

4 x 8

E1

Suitcase Carry

3 x 15

E2

SLDL - Bodyweight

3 x 8

Tuesday
Week 1 Day 3

A1

Cat Camel

2 x 8

A2

Push-up to Pike

2 x 8

B1

Deadbug

3 x 8

B2

Bilateral Stick T-Spine Rotation

3 x 8

C1

Dumbbell Bench Press

3 x 10

C2

Staggered Zercher Stick

3 x 6

C3

Banded Shoulder Rotating Punch IN

3 x 8

D1

Landmine Standing Press

3 x 8

D2

Palloff Adductor Press

3 x 8

Thursday
Week 1 Day 5

A1

Adductor Rock to Hip Walk Out

2 x 8

A2

Hamstring to Ankle Rock

2 x 8

A3

RDL to Wall Reach

2 x 8

B1

Kettlebell Swing

3 x 8

B2

Birddog Dumbbell Row

3 x 8

C1

Trap Bar Deadlift

4 x 5

C2

On Wall RDL with T-Spine

4 x 5

D1

Staggered Adductor Grab from Punch

3 x 8

D2

Side Mermaid

3 x 2

Saturday
Week 1 Day 7

A1

Shin Box Rotation

2 x 8

A2

Heel Clicks

2 x 8

A3

Cat Camel

2 x 8

B1

Adductor T-Spine

2 x 8

B2

Glute Mobilization

2 x 8

B3

Lateral Squat with T-Spine Flow

2 x 8

C1

Facing Wall Hip Airplane

2 x 8

C2

Walking Lunge with T-Spine Rotation

2 x 10

C3

Neck Rotations

2 x 3

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Stop losing $20 bets on holes

Start today and improve your game and health!

Get 6 Week Golf Mobility and Power Program
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6 Week Golf Mobility and Power Program