New 6 Week Golf Mobility and Power Program

Mission: Explore

Golf, Mobility
Coaches
Vernon Griffith II, CSCS*D and Bryce Cope

6 Week Golf Mobility and Power Program designed to increase your mobility while maximizing power in your swing.

If you are a competitive scratch golfer, or a golfer that simply enjoys going out to the course on the weekend with some beers, you will be able to take something of value from this program. Workouts are designed to not only increase range of motion throughout your swing but to have you moving like an athlete on and off of the golf course. You have access to the 6 week program for a year so feel free to repeat a week or the whole thing if desired.

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.

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Increase Range of Motion
Follow along with a detailed mobility program to improve your range of motion through the swing.
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Strengthen Your Core
Strengthen your core with specific movements that will improve your power without making you feel stiff or bulky, while improving your physique and overall wellness.
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Get EXPLOSIVE
Follow along with exercises designed to generate higher power specifically for your golf swing. Every power movement prescribed serves a specific purpose for rotational athletes, while keeping weekend warriors in mind to make their swing more functional.
Features
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Programming 4 days per week
4 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 message board, 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
Dumbbell, Plyo Box, Med Ball, Bands
Recommended
Conventional Gym or Garage Gym
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Intro to the Golf Program

1 x 1

B1

Shin Box Rotation

2 x 6

B2

Deadbug

2 x 8

C1

Kneeling Banded Stick Rotation

2 x 8

C2

Facing Wall Hip Airplane

2 x 8

D1

Lateral Squat

3 x 8

D2

Bilateral Rotations Using a Ball for Golf

3 x 8

E1

Goblet Squat

4 x 8

E2

Palloff Warrior

4 x 8

F1

Suitcase Carry

3 x 15

F2

Hand Supported SLDL Loaded

3 x 8

Tuesday
Week 1 Day 3

A

How to Grip the Golf Club

1 x 1

B1

Cat Camel Diagonal

2 x 8

B2

Push-up to Pike

2 x 8

C1

Lying T-Spine

3 x 8

C2

Shoulder IR and ER for Golf

3 x 8

D1

Dumbbell Bench Press

3 x 10

D2

Banded Bowler for Golf

3 x 6

D3

Banded Shoulder Rotating Punch IN

3 x 8

E1

Dumbbell Lateral Squat Drop In

3 x 8

E2

Staggered Adductor Grab from Punch

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

Facing Wall Hip Circle Rotations

2 x 6

B1

Kettlebell Swing

3 x 8

B2

Birddog Dumbbell Row

3 x 8

C1

Trap Bar Deadlift

4 x 5

C2

Medicine Ball Slams

4 x 8

D1

Dynamic Loaded Swing for Golf

3 x 8

D2

Side Bridge with Abduction from Elbow

3 x 2 @ 15

Saturday
Week 1 Day 7

A1

Shin Box Rotation

2 x 8

A2

Heel Clicks

2 x 8

A3

Cat Camel Gyrate

2 x 8

B1

Facing Wall Hip Airplane

2 x 8

B2

Glute Mobilization

2 x 8

B3

Lateral Squat with T-Spine Flow

2 x 8

C1

Bilateral Stick T-Spine Rotation

2 x 8

C2

Walking Lunge with T-Spine Rotation

2 x 10

C3

Neck Rotations

2 x 3

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Don't let your body keep you from lower scores.

Start today and improve your game and health!

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