1Swing Performance Golf
Golf, Functional Training, General Fitness, Functional Fitness- This program is written to improve posture control, speed efficiency, and durability.
- Prioritize movement quality before adding load or speed.
- If posture breaks down, reduce load, reduce speed, or shorten range.
- Keep all work pain-free and within scope of performance training.
1 sessions per week
Must use App app to view and log training
Program Training
A
foam roll lower body and T spine
1 x 10:00
B
walking hip flexor stretch with OH reach
1 x 2 @ 8
C
Book opener T-spine rotation
2 x 8
D
min band lateral walk.
2 x 10
E
Dead Bug
2 x 6
F
tall-kneeling band press out
2 x 10
A
Goblet Squat
3 x 8 @ 70 lb
B
Romanian Deadlift (RDL)
3 x 8 @ 100 lb
C
DB Bulgarian Split Squat
3 x 8 @ 25 lb
D
Side Plank on Elbows
3 x 0:30
A
foam roll lower body and T spine
1 x 10:00
B
walking hip flexor stretch with OH reach
1 x 2 @ 8
C
Book opener T-spine rotation
2 x 8
D
min band lateral walk.
2 x 10
E
Dead Bug
2 x 6
F
tall-kneeling band press out
2 x 10
A
90/90 hip switch
2 x 8
B
Childs pose with side reach
2 x 0:30
C
Weighted Step Ups
3 x 30:00
A
foam roll lower body and T spine
1 x 10:00
B
walking hip flexor stretch with OH reach
1 x 2 @ 8
C
Book opener T-spine rotation
2 x 8
D
min band lateral walk.
2 x 10
E
Dead Bug
2 x 6
F
tall-kneeling band press out
2 x 10
A
Medicine Ball Chest Pass
4 x 5 @ 20 lb
B
Farmers carry
4 x 0:30 @ 70 lb
C
Athletic Stance to Shuffle
3 x 0:20
D
Paloff Press
3 x 10
A
foam roll lower body and T spine
1 x 10:00
B
walking hip flexor stretch with OH reach
1 x 2 @ 8
C
Book opener T-spine rotation
2 x 8
D
min band lateral walk.
2 x 10
E
Dead Bug
2 x 6
F
tall-kneeling band press out
2 x 10
A
DB Bulgarian Split Squat
4 x 8 @ 35 lb
B
KB single leg RDL
3 x 6
C
half kneeling over head press
3 x 8 @ 25 lb
D
Bird Dog
2 x 6
A
foam roll lower body and T spine
1 x 10:00
B
walking hip flexor stretch with OH reach
1 x 2 @ 8
C
Book opener T-spine rotation
2 x 8
D
min band lateral walk.
2 x 10
E
Dead Bug
2 x 6
F
tall-kneeling band press out
2 x 10
A
Counter Movement Medball Shotput
4 x 4
B
DB Lateral Step-Up
3 x 5 @ 25 lb
C
Suitcase Carry
3 x 0:30
D
Back Squat
5 x 5 @ 65
E
Bench Press
5 x 5 @ 65
A
foam roll lower body and T spine
1 x 10:00
B
walking hip flexor stretch with OH reach
1 x 2 @ 8
C
Book opener T-spine rotation
2 x 8
D
min band lateral walk.
2 x 10
E
Dead Bug
2 x 6
F
tall-kneeling band press out
2 x 10
A
Hollow Hold
3 x 0:45
B
Cable or Band Anti‑Rotation Press with March
3 x 0:45
C
Medicine Ball Forearm Plank
3 x 45
A
Walk
