Golf Performance Coach

Coach
Michael Jordan

• 4 full training days per week (2 lower + 2 upper). 

• Active recovery with block based technique work.

• Weekend mobility routines.

Using the base template of all my programs you will build all the physical attributes you need to be an athletic beast on and off the course.

When you finish the 3 week program you can run it back through multiple times and still make incredible progress.

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 3-week program
Sunday
Max Effort Lower

A1

Couch Stretch

1 x 2:00

A2

Stability Ball Iso Adduction

3 x 10 @ MAX

A3

Landmine Lateral Squat Transfers

3 x 10

A4

Dead Bug

3 x 10

B1

Wide Stance Box Squat

10, 8, 5, 3, 8 @ _ , _ , _ , _ , MAX kg

B2

Depth Jump With DB Drop

8 x 3

C1

Hatfield Split Squat

C2

Lying Hamstring Curl

C3

Standing Calf Raise

D1

Stability Ball Pike

D2

Windshield Wiper

Monday
Max Effort Upper

A

Child's Pose

1 x 2:00

B1

Stability Ball Chest Iso

3 x 10 @ MAX

B2

Chest Ball Throw Into Floor

3 x 5

B3

Band Pull Apart

3 x 10

C1

Wide Grip Block Bench Press

10, 8, 5, 3, 8 @ _ , _ , _ , _ , MAX kg

C2

Eccentric Load Lateral Plyo Push Up

8 x 3

D1

Single Arm Accentuated Eccentric Cable Row

D2

Dumbbell Eccentric Focused Shoulder External Rotation

D3

EZ Bar Preacher Curls

E1

Cable Reverse Crunch

E2

90 Degree Hyperextension Suitcase Hold

2 x 60 @ MAX kg

Wednesday
Dynamic Lower

A1

Spanish Squats

3 x 10

A2

Front Squat Overcoming Isometric

3 x 10 @ MAX

A3

Straight Leg Jumps

3 x 10

B1

Goblet Squat

4 x 5

B2

Single Leg Bench Drives

4 x 3

B3

Dumbbell Vertical Jump

4 x 3

B4

Band Accelerated Vertical Jumps

4 x 3

C1

Lateral Stability Step Down

C2

Single Leg Hip Thrusts

D1

GHD Sit Up

D2

Seated Calf Raise

Thursday
Dynamic Upper

A1

Stability Ball Chest Iso

3 x 10 @ MAX

A2

Shoulder External Rotation + Abduction

3 x 10 @ MAX

A3

Incline Plyometric Push Up

3 x 5

B1

Flat Dumbbell Bench Press

4 x 5

B2

Dead Stop Explosive Push Up

4 x 3

B3

Dumbbell Push Press

4 x 3

B4

Band Accelerated Push Up

4 x 5

C1

Seated Cable Row and Reach

C2

Dumbbell Hammer Curls

D1

Prone Incline Dumbbell Trap Raise

D2

Front Rack KB Carry

3 x 60 @ MAX kg

Friday
Weekend Mobility

A1

Couch Stretch

3 x 10

A2

Prone Hip Extension

3 x 5

B1

1/2 Kneeling Hip Flexion Iso

3 x 15

B2

1/2 Kneeling Wall T Spine Rotation

3 x 5

C

Hamstring Stretch Into Hip Internal Rotation

3 x 6

Saturday
Weekend Mobility

A1

T Spine Rotation Reach Under

3 x 5

A2

1/2 Kneeling Banded Lat Stretch

3 x 10

B1

90 90 Rolls

3 x 10

B2

Rear Leg Elevated Split Stance Band Rotation

3 x 5

C

KB Hip To Halo Swings

3 x 15

3 Week Complete Golf Performance Program