6 Week Swing Strong Golf Program "Base Build": Training by Ryan Jeffrey in TrainHeroic

6 Week Swing Strong Golf Program "Base Build"

TKO Fitness

Golf
Coach
Ryan Jeffrey

Swing Strong 6 week Golf Base Build Program Suitable for any fitness level main focus on Core strength and stability designed to add power and reduce the chance on injury giving longevity in your game

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Main Benefits
Increased club head speed, Reduce the chance of injury, Shoot lower scores and play pain free
Features
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Access to your coaches
Coaches on hand whenever you need
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Programming 4 days per week
4 Sessions PW ideally Mon, Tue, Wed & Thur leaving you primed for weekend rounds
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coache will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Halo Band (We can supply) // Kettlebell or Dumbbell // Box or Step
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Heroic Warm-up

1 x 10:00

B1

Hip Halo Lateral Step

1 x 10

B2

Hip Halo Cowboy Walk

1 x 20

B3

Hip Halo Drop Step

1 x 20

B4

Hip Halo Segmental Bridge

1 x 10

B5

Hip Halo Single Leg Bridge

1 x 10

B6

Hip Halo Plank Hold

B7

Hip Halo Standing Fire Hydrant

1 x 10

B8

Hip Halo Squat

1 x 10

C1

Russian KB Swing

3 x 10

C2

Side Plank

3 x 0:45

D1

Single Arm KB Thruster

3 x 10

D2

Plank

3 x 1:00

E1

Reverse Lunge w/ Diagonal Chop

3 x 10

E2

Dead Bug

3 x 20

F

Static Stretch

1 x 10:00

Monday
Week 1 Day 2

A

Heroic Warm-up

1 x 10:00

B1

Hip Halo Lateral Step

1 x 10

B2

Hip Halo Cowboy Walk

1 x 10

B3

Hip Halo Drop Step

1 x 10

B4

Hip Halo Segmental Bridge

1 x 10

B5

Hip Halo Single Leg Bridge

1 x 10

B6

Hip Halo Plank Hold

1 x 10

B7

Hip Halo Standing Fire Hydrant

1 x 10

B8

Hip Halo Squat

1 x 10

C1

KB Snatch

3 x 10

C2

Pallof Press

3 x 10

D1

Rotating Box Jump

D2

Band Face Pull

3 x 10

E1

Hand Release Push-Up

3 x 20

E2

Russian Twist

3 x 20

F

Static Stretch

1 x 0:10

Tuesday
Week 1 Day 3

A

Heroic Warm-up

1 x 10:00

B1

Hip Halo Lateral Step

1 x 10

B2

Hip Halo Cowboy Walk

1 x 20

B3

Hip Halo Drop Step

1 x 20

B4

Hip Halo Segmental Bridge

1 x 10

B5

Hip Halo Single Leg Bridge

1 x 10

B6

Hip Halo Plank Hold

B7

Hip Halo Standing Fire Hydrant

1 x 10

B8

Hip Halo Squat

1 x 10

C1

Russian KB Swing

3 x 10

C2

Side Plank

3 x 0:45

D1

Single Arm KB Thruster

3 x 10

D2

Plank

3 x 1:00

E1

Reverse Lunge w/ Diagonal Chop

3 x 10

E2

Dead Bug

3 x 20

F

Static Stretch

1 x 10:00

Wednesday
Week 1 Day 4

A

Heroic Warm-up

1 x 10:00

B1

Hip Halo Lateral Step

1 x 10

B2

Hip Halo Cowboy Walk

1 x 10

B3

Hip Halo Drop Step

1 x 10

B4

Hip Halo Segmental Bridge

1 x 10

B5

Hip Halo Single Leg Bridge

1 x 10

B6

Hip Halo Plank Hold

1 x 10

B7

Hip Halo Standing Fire Hydrant

1 x 10

B8

Hip Halo Squat

1 x 10

C1

KB Snatch

3 x 10

C2

Pallof Press

3 x 10

D1

Rotating Box Jump

D2

Band Face Pull

3 x 10

E1

Hand Release Push-Up

3 x 20

E2

Russian Twist

3 x 20

F

Static Stretch

1 x 0:10

Coach
coach-avatar Ryan Jeffrey

Level 2 TPI Certified StrongFirst Certified Kettlebell Instructor Level 1 Strength & Conditioning Coach Concept 2 Indoor Rowing Instructor Cert III & IV in Fitness Accredited Nutritionist Level II National Kettlebell Instructor Level I Wellness Coach CirQ Body System Instructor Body Composition Specialist Level

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6 Weeks to a stronger, safer swing

40min 4 times per week can make a huge difference

Get 6 Week Swing Strong Golf Program "Base Build"
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6 Week Swing Strong Golf Program "Base Build"