Kyle Klotz
GolfPlay Stronger, Play Longer is a golf program designed for golfers of all levels to address the general strength, mobility and rotational qualities that golf requires. Injury and reduced performance often comes through the weak areas of the body that are often looked over and this program will address those areas through strength and mobility sessions in a full body approach. There will be 3 full-body strength days and 2 mobility sessions that can also be used in a pre-round or pre-practice session routine.
Features6 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Golf Warm-Up
Warm-Up: Flexibility: Toe Elevated Calf Stretch x 30 seconds each side Lying Hamstring Stretch w/ Band x 5 each Side Side Lying T-Spine Open Books x 5 each side Child's Pose Stretch x :30 seconds Mobility: Toe Elevated Calf Raises x 10 reps Half Kneeling Hamstring Sweep to Hip Flexor Stretch x 5 each side Half Kneeling Banded T-Spine Open Book x 5 each side Banded External Rotations x 5 each side (2 second pause at max tension)
B1
DB Jump
3 x 3
B2
Medicine Ball Slam
3 x 5
C1
DB Goblet Squat
4 x 8
C2
1-Arm DB Row
4 x 8
D1
DB Lateral Lunge
3 x 6
D2
1/2 Kneeling SA DB OH Press
3 x 8
E1
Low To High Cable Chop
2 x 10
E2
Zottman Curls
2 x 12
E3
Wall Sit
2 x 0:30
A1
Banded Ankle Dorsiflexion Mobilization
2 x 5
A2
90/90 Hip Flows
2 x 5
A3
T-Spine Open Book
2 x 5
A4
Child's Pose Shoulder Cars
2 x 3
B1
Standing Calf Raise
2 x 12
B2
Worlds Greatest Stretch
2 x 5
B3
1/2 Kneeling T-Spine Rotation
2 x 6
B4
Sleeper Stretch
2 x 2 @ 0:15
C1
AT Raises
2 x 8
C2
Clamshell
2 x 12
C3
Band Rotations
2 x 8
C4
Miniband External Rotations
2 x 8
Conditioning
A
Golf Warm-Up
Warm-Up: Flexibility: Toe Elevated Calf Stretch x 30 seconds each side Lying Hamstring Stretch w/ Band x 5 each Side Side Lying T-Spine Open Books x 5 each side Child's Pose Stretch x :30 seconds Mobility: Toe Elevated Calf Raises x 10 reps Half Kneeling Hamstring Sweep to Hip Flexor Stretch x 5 each side Half Kneeling Banded T-Spine Open Book x 5 each side Banded External Rotations x 5 each side (2 second pause at max tension)
B1
Broad Jump
3 x 3
B2
DB Push Press
3 x 5
C1
One-Arm DB Bench Press
4 x 6
C2
DB Step Up
4 x 5
D1
Cable Reverse Lunge +Row
3 x 8
D2
Bird Dog + Row
3 x 8
E1
Single Leg RDL
2 x 8
E2
Single Leg Glute Bridge
2 x 8
E3
DB Floor Press
2 x 10
A1
Banded Ankle Dorsiflexion Mobilization
2 x 5
A2
90/90 Hip Flows
2 x 5
A3
T-Spine Open Book
2 x 5
A4
Child's Pose Shoulder Cars
2 x 3
B1
Standing Calf Raise
2 x 12
B2
Worlds Greatest Stretch
2 x 5
B3
1/2 Kneeling T-Spine Rotation
2 x 6
B4
Sleeper Stretch
2 x 2 @ 0:15
C1
AT Raises
2 x 8
C2
Clamshell
2 x 12
C3
Band Rotations
2 x 8
C4
Miniband External Rotations
2 x 8
Conditioning
A
Golf Warm-Up
Warm-Up: Flexibility: Toe Elevated Calf Stretch x 30 seconds each side Lying Hamstring Stretch w/ Band x 5 each Side Side Lying T-Spine Open Books x 5 each side Child's Pose Stretch x :30 seconds Mobility: Toe Elevated Calf Raises x 10 reps Half Kneeling Hamstring Sweep to Hip Flexor Stretch x 5 each side Half Kneeling Banded T-Spine Open Book x 5 each side Banded External Rotations x 5 each side (2 second pause at max tension)
B1
Med Ball Rotational Throw
3 x 5
B2
Lateral Bound
3 x 3
C1
KB Deadlift
4 x 6
C2
Split Stance Cable Rows
4 x 8
D1
Front Foot Elevated Split Squat
3 x 6
D2
Bent Over DB Row
3 x 8
E1
Split Stance Cable Chop
2 x 8
E2
Dead Bug
2 x 8
E3
Core Engaged Reverse Crunch
2 x 6
A
Cardio
1 x 60:00
