TSE FIT
Golf1 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Rolling Series
1 x 3:00
A2
Dynamic Quad (Body Weight)
2 x 10
A3
Hamstring Floss (Banded)
2 x 10
A4
T-Spine Flow
2 x 8
A5
Oblique / Lat stetch (Body Weight)
3 x 10
B1
Kettlebell Swing
3 x 3
B2
Glute Bridge with Leg Swings (Body Weight)
3 x 6
B3
Shuffle to slam (Medball)
3 x 3
C1
Kick stand RDL IR (Cable)
3 x 8
C2
DB pull over (SL glute bridge)
3 x 10
D1
Wide Grip Pull up (Body Weight)
3 x MAX
D2
1-Arm DB Row
3 x 12
D3
Side Plank hip dip (from bench)
3 x 8
E1
Bike (Air Bike)
3 x 20
E2
Rowing
3 x 500
A1
Glute Smash (Lax Ball)
2 x 1:00
A2
Hamstring Smash (Lax Ball)
2 x 1:00
A3
Bow to Buddah (Body Weight)
2 x 8
A4
Dead bug (PB connection)
2 x 20
A5
Shoulder Airplane (Body Weight)
2 x 10
B1
Plyo hop to hip rotation (Body Weight)
3 x 0:20
B2
Back foot slam (Medball)
3 x 3
B3
Kneeling MB chest pass
3 x 3
C1
Incline DB Bench Press
3 x 12
C2
W to Y press out
3 x 8
D1
Hand release push up (Body Weight)
2 x 8
D2
Push up to pike (Body Weight)
2 x 8
D3
DB Chest Fly
2 x 12
E1
Walking Lunges
2 x 20
E2
Isometric Lunge Hold
2 x 0:20
E3
Hip flexor rock backs (Body Weight)
2 x 8
F1
Run
4 x 200
F2
Rowing
4 x 250
A1
Foam Rolling Series
1 x 10:00
A2
Glute Smash (Lax Ball)
A3
Hamstring Smash (Lax Ball)
A4
Foam roll adductors
A5
TFL/IT Band
A6
Foam Roll Calves
A7
Trap Smash (barbell)
A8
Chest smash (lax ball)
A9
Scap smash (lax ball)
A10
Foot smash (lax ball)
B1
Figure 4 flow (Body Weight)
2 x 6
B2
Kneeling glute swings (Body Weight)
2 x 10
B3
Prone Hip IR (Body Weight)
2 x 8
B4
Hip Airplanes (Body Weight)
2 x 8
C1
Wall T-spine rotation
2 x 6
C2
Seated T-spine rotations (Body Weight)
2 x 10
C3
Lateral line opener (Body Weight)
2 x 8
C4
Crab to t-spine rotation (Body Weight)
2 x 6
D1
Swimmers
2 x 10
D2
IYTW's (Light Weights)
2 x 6
D3
Scap wall slides (Body Weight)
2 x 8
D4
Super shoulder (Banded)
2 x 6
E
Conditioning Options
1 x 30:00
A1
Foam Rolling Series
2 x 1:00
A2
Bow to Buddah (Body Weight)
2 x 8
A3
Dead bug (PB connection)
2 x 20
A4
Shoulder Airplane (Body Weight)
2 x 10
B1
Forward Skips
3 x 0:45
B2
Broad Jump Repeats (Body Weight)
3 x 3
B3
Cross chop slams (Medball)
3 x 4
C1
Singe Leg Single Arm RDL + Row (Dumbbell)
3 x 8
C2
Bent Knee Side Plank w/ leg lift (Body Weight)
3 x 8
D1
Farmers carry (Dumbbell)
3 x 50
D2
Copenhagen Side plank (Body Weight)
3 x 0:20
D3
Prone Machine Hamstring Curl
3 x 12
E1
Barbell Bicep Curl
3 x 10
E2
Supine DB Tricep Press
3 x 12
E3
Seated DB Shoulder Press
3 x 8
F
Walk
1 x 3
A1
Glute Smash (Lax Ball)
1 x 5:00
A2
Hip flexor rocker
2 x 8
A3
T-spine windmill
2 x 10
A4
Spinal roll to hamstring reach
1 x 15
A5
DB Plank Pull Through
2 x 20
A6
Dead bug (PB connection)
2 x 10
B1
Seated Box Jump
3 x 6
B2
Med Ball Slam
3 x 3
B3
Power Skip
3 x 3
C1
Depth Plyo Push-Up
3 x 6
C2
90 degree drop squat (DB or KB)
3 x 8
D1
Chest-Supported DB Row
3 x 15
D2
DB Lunge
3 x 12
E1
One-Arm DB Bench Press
3 x 6
E2
Glute Bridge Hamstring Walkout
3 x 6
F1
Zottman Curls
3 x 8
F2
Plate Pinch Grip Hold
3 x 0:20
G
Bike (Air Bike)
5 x 0:45 @ 2:00
A1
Foam Rolling Series
1 x 15:00
A2
Glute Smash (Lax Ball)
A3
Hamstring Smash (Lax Ball)
A4
Foam roll adductors
A5
TFL/IT Band
A6
Foam Roll Calves
A7
Trap Smash (barbell)
A8
Chest smash (lax ball)
A9
Scap smash (lax ball)
A10
Foot smash (lax ball)
B1
Figure 4 flow (Body Weight)
2 x 6
B2
Kneeling glute swings (Body Weight)
2 x 10
B3
Prone Hip IR (Body Weight)
2 x 8
B4
Hip Airplanes (Body Weight)
2 x 8
C1
Wall T-spine rotation
2 x 6
C2
Seated T-spine rotations (Body Weight)
2 x 10
C3
Lateral line opener (Body Weight)
2 x 8
C4
Crab to t-spine rotation (Body Weight)
2 x 6
D1
Swimmers
2 x 10
D2
IYTW's (Light Weights)
2 x 6
D3
Scap wall slides (Body Weight)
2 x 8
D4
Super shoulder (Banded)
2 x 6
E
Conditioning Options
1 x 45:00
