Landshark Performance
GolfThis is a 5 day/week program with 3 lifts and 2 recovery days. This program is for golfers looking to improve distances and decrease pain. This program will address mobility, strength, power and conditioning to help you feel great finishing all 18 holes.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roll
1 x 2:00
A2
Yoga Push Up
1 x 5
A3
TRX Row
1 x 5
A4
Walking Lunges
1 x 5
A5
Plank
1 x 0:20
B
Med Ball Scoop Toss
2 x 3 @ 8 lb
C
Goblet Squat
2 x 15
D
1-Arm DB Row
2 x 15
E
Single Leg Hip Thrust
2 x 12
F
DB Bench Press
2 x 15
G
Cable Rotation
2 x 12
H
Lat Pulldown
2 x 15
I
Side Plank
2 x 0:20
J
Assault Bike
5 x 0:10 @ 1:00
A
Treadmill Work
2 x 3 @ 0:20
B
Stationary Bike
1 x 20:00
Conditioning
C
Mobility Flow
Mobility Flow - hold all positions for 1 minute complete 2x Childs Pose Cobra (shift side to side to hit hip flexors) 1/2 Kneeling Hip Flexor Couch Stretch at Wall 1/2 Kneeling Hamstring Stretch Frog Stretch on Forearms Elevated Pigeon Stretch on Bench Prone Pec Stretch at 90-90 Side Lying Open Books w/ 5# DB for 10 reps Lean Away Lateral Line Stretch ELDOA L5-S1 - 2 minutes after you finish two rounds
A1
Foam Roll
1 x 2:00
A2
Modified Pigeon Stretch
1 x 0:30
A3
Miniband Hip Series
1 x 10
A4
Band Pull-Apart
1 x 8
A5
Paloff Press
1 x 5
B
Overhead Med Ball Slam
2 x 5 @ 8 lb
C
Leg Press
2 x 15
D
Seated Row
2 x 15
E
RDL
2 x 12
F
Half-Kneeling DB Shoulder Press
2 x 12
G
Tall Kneeling Cable Lift
2 x 8
H
Seated 1-Arm Lat Pull Down
2 x 15
I
Wall Pressed Deadbug
2 x 8
J
Rowing
6 x 150 @ 1:00
A
Assault Bike
5 x 1:00 @ 2:00
B
Incline Walk on Treadmill
1 x 15:00
Conditioning
C
Mobility Flow
Mobility Flow - hold all positions for 1 minute complete 2x Childs Pose Cobra (shift side to side to hit hip flexors) 1/2 Kneeling Hip Flexor Couch Stretch at Wall 1/2 Kneeling Hamstring Stretch Frog Stretch on Forearms Elevated Pigeon Stretch on Bench Prone Pec Stretch at 90-90 Side Lying Open Books w/ 5# DB for 10 reps Lean Away Lateral Line Stretch ELDOA L5-S1 - 2 minutes after you finish two rounds
A1
Foam Roll
1 x 2:00
A2
Deep Squat Breathing
1 x 0:30
A3
5-Way Hip Series
1 x 10
A4
Multiplanar Lunge
1 x 3
A5
Push Up ISO
1 x 0:20
B
Med Ball Shot Put
2 x 4 @ 8 lb
C
Front Foot Elevated Split Squat
2 x 12
D
Split Stance 1-Arm Cable Row
2 x 15
E
Hip Thrust
2 x 15
F
Split Stance 1-Arm Cable Press
2 x 15
G
Tall Kneeling Cable Chop
2 x 12
H
Chin-Up
2 x 6
I
DB Farmer's Carry
2 x 20
J
Treadmill Work
6 x 0.1 @ 1:00
