Landshark Performance
GolfThis is a 6 day/week program with 4 lifts and 2 recovery days. This program is for golfers looking to improve distances and decrease pain who have experience in the weight room. This program will address mobility, strength, power and conditioning to help you feel great finishing all 18 holes.
6 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roll
1 x 2:00
A2
Deep Squat Breathing
1 x 0:30
A3
Couch Stretch (Hip Flexors)
1 x 0:30
A4
SL Glute Bridge
1 x 5 @ 0:05
B1
Reverse Lunge w/ Diagonal Chop
3 x 4
B2
Paused Skater Jump
3 x 4
C1
Split Squat
10, 10, 8
C2
Pogo Jump
3 x 0:15
D1
Landmine Kickstand RDL
10, 10, 8
D2
Feet Elevated Side Plank
3 x 0:20
E1
Single Leg Hip Thrust
3 x 12
E2
Lateral Lunge ISO Hold
3 x 0:25
E3
Paloff Press
3 x 10
F
Assault Bike
6 x 0:10 @ 0:50
A1
Foam Roll
1 x 2:00
A2
Prone Scorpion
1 x 0:30
A3
Open Books
1 x 10
A4
Yoga Push Up
1 x 6
A5
Band Pull-Apart
1 x 10
B
Med Ball Scoop Toss
3 x 4 @ 8 lb
C
DB Bench Press
12, 10, 8
D1
1-Arm DB Row
12, 10, 8
D2
Chin-Up
@ 7
E1
Cable Rotation
12, 10, 8
E2
DB Lateral Raise
3 x 10
F1
DB Bicep Curls
3 x 10
F2
Tricep Pushdown
3 x 10
G1
Side Lying External Rotation
3 x 10
G2
Wall Pressed Deadbug
3 x 10
A
Assault Bike
5 x 2:00 @ 3:00
B
Incline Walk on Treadmill
1 x 10:00
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
Elevated Pigeon Stretch
1 x 0:30
A3
Hamstring Bridge March
1 x 5
A4
Walking Toe Touches
1 x 6 @ 0:05
B1
Russian KB Swing
3 x 8
B2
Overhead Med Ball Slam
3 x 8 @ 10 lb
C1
Trap Bar - Deadlift
10, 8, 8
C2
Paused Broad Jump
3 x 5
D1
DB Lateral Step-Up
10, 10, 8
D2
Short Lever Copenhagen Plank
3 x 0:20
E1
Prone Machine Hamstring Curl
10, 10, 8
E2
Deep Lunge ISO
3 x 0:30
E3
Standing Cable Lift
12, 10, 8
F
Rowing
6 x 150 @ 1:00
A1
Assault Bike
1 x 3:00
A2
Thoracic Extension on Foam Roller
1 x 10 @ 0:05
A3
Push Up ISO
1 x 0:20
A4
Half Kneeling KB Windmill
1 x 5
B
Med Ball Shot Put
3 x 6
C1
Split Stance Landmine Press
12, 10, 8
C2
Reverse Bear Crawl
3 x 5
D1
Chest-Supported DB Row
12, 10, 8
D2
Seated 1-Arm Lat Pull Down
12, 10, 8
E1
Alternating DB Hammer Curl
3 x 10
E2
Split Stance Overhead Tricep Extension
3 x 10
E3
Farmers carry
3 x 20
F1
High Plank Drag
10, 10, 8
F2
Split Stance 90/90 ER Lift Offs
3 x 5 @ 0:05
A
Tempo Runs
2 x 5 @ 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
