Drive Bombers : Golf
Kyle Klotz
GolfThis is a 12 week program designed for golfers of every skill level. Whether you play once a week with your buddies or play competitively this program will enhance your golf game. Buckle up and get ready to hit 300+ yard bombs on this drive bombers program.
Conditioning
A
3D Warm-Up
-Squat Matrix x 5 ea. Normal Stance / Wide Stance / Narrow Stance - Lunge Matrix x 3 ea. each side Forward / Lateral / Diagonal -Split Stance Band Pull-Apart x 12 ea. Left and Right - Band Overhead SL RDL x 8 - SL RDL + Band Row x 5 ea - SL RDL + Row Reach Through x 5 ea.
B1
Ankle Pogo
2 x 15
B2
Box Jump
2 x 5
B3
1/2 Kneeling MB Toss
2 x 6
C1
Box Squat
5, 5, 6, 6, 6 @ 65, 67, 70, 70, 72.5 %
C2
Landmine Rotational Press
3 x 5
D1
Split Stance 1-Arm Pull Down
3 x 8
D2
Single Leg RDL
3 x 8
D3
90/90 Hip Flows
3 x 5
A
Rowing
@ 3:00
A1
Hip Mobility - KB Squat
3 x 0:15
A2
T-Spine Dowel Rod Lat Stretch
3 x 6
A3
90/90 Hip Flows
3 x 6
A4
Worlds Greatest Stretch
3 x 5
A5
Child's Pose Needle Threads
3 x 5
A6
Supine to Prone Rolling
3 x 5
A7
Kneeling Hip Flexor Stretch
3 x 0:15
A8
Banded Ankle Dorsiflexion Mobilization
3 x 5
A9
Pigeon Stretch
3 x 0:15
Conditioning
A
3D Warm-Up
-Squat Matrix x 5 ea. Normal Stance / Wide Stance / Narrow Stance - Lunge Matrix x 3 ea. each side Forward / Lateral / Diagonal -Split Stance Band Pull-Apart x 12 ea. Left and Right - Band Overhead SL RDL x 8 - SL RDL + Band Row x 5 ea - SL RDL + Row Reach Through x 5 ea.
B1
Front to Back Line Hop
2 x 10
B2
Broad Jump
2 x 5
B3
Tall Kneeling MB Slam
2 x 5
C1
Bench Press
5, 5, 6, 6, 6 @ 60, 60, 70, 72.5, 72.5 %
C2
Rotational Band Chop
3 x 6
D1
Lateral Landmine Squat
3 x 5
D2
Bird Dog + Row
3 x 8
D3
Band Hip Flexor Stretch
3 x 0:30
D4
T-Spine Open Book
3 x 6
A
Rowing
@ 3:00
A1
Hip Mobility - KB Squat
3 x 0:15
A2
T-Spine Dowel Rod Lat Stretch
3 x 6
A3
90/90 Hip Flows
3 x 6
A4
Worlds Greatest Stretch
3 x 5
A5
Child's Pose Needle Threads
3 x 5
A6
Supine to Prone Rolling
3 x 5
A7
Kneeling Hip Flexor Stretch
3 x 0:15
A8
Banded Ankle Dorsiflexion Mobilization
3 x 5
A9
Pigeon Stretch
3 x 0:15
Conditioning
A
3D Warm-Up
-Squat Matrix x 5 ea. Normal Stance / Wide Stance / Narrow Stance - Lunge Matrix x 3 ea. each side Forward / Lateral / Diagonal -Split Stance Band Pull-Apart x 12 ea. Left and Right - Band Overhead SL RDL x 8 - SL RDL + Band Row x 5 ea - SL RDL + Row Reach Through x 5 ea.
B1
Medial / Lateral Line-Hop
2 x 15
B2
Lateral Bound
2 x 5
B3
1/2 Kneeling MB Shot Put
2 x 5
C1
Romanian Deadlift
5, 5, 6, 6, 6 @ 65, 67, 70, 70, 72.5 %
C2
Barbell Corner Rotations
3 x 8
D1
DB Rear Foot Elevated Split Squat
4 x 6
D2
Glute Bridge + Single Arm DB Press
4 x 8
D3
Half-Kneeling Anti-Rotation Hold
3 x 0:30
A1
Hip Mobility - KB Squat
3 x 0:15
A2
T-Spine Dowel Rod Lat Stretch
3 x 6
A3
90/90 Hip Flows
3 x 6
A4
Worlds Greatest Stretch
3 x 5
A5
Child's Pose Needle Threads
3 x 5
A6
Supine to Prone Rolling
3 x 5
A7
Kneeling Hip Flexor Stretch
3 x 0:15
A8
Banded Ankle Dorsiflexion Mobilization
3 x 5
A9
Pigeon Stretch
3 x 0:15
Kyle Klotz
I am former athlete turned college strength and conditioning coach and passionate about the physical development of the whole person. I am credentialed through the NSCA as a CSCS as well as Fuctional Movement Systems Lvl 1 and Precision Nutrition level 1. I have a knack for coaching athletes, but love working with people in all walks of life.
Whether you are a seasoned golfer or just picked it up for the first time this week, GET STARTED. Start preparing your body for the game and prepare yourself to hit the ball further for longer. You have everything to gain and nothing to lose with this prog
Get Drive Bombers : Golf
