Rotational Athlete Foundations: Training by Kean Lindauer in TrainHeroic

Rotational Athlete Foundations

Key Performance

Golf, Baseball , Functional Training, Lacrosse, Strength & Conditioning, Power Sports , Multi-sport
Coach
Kean Lindauer

This program is designed to build a foundation of strength and mobility that is beneficial to rotational athletes. Whether you are an athlete who has taken some time off from the gym or you are not seeing the results you want from your current regimen, this is a comprehensive program to get you feeling stronger and moving better! The program is 6 weeks of 4 workouts per week, all of which take 30-50 minutes to complete. All of the featured exercises can be done with basic gym equipment, and alternate options are listed in the exercise descriptions for equipment some may not have access to. Video references are provided for each exercise, just follow along and watch the results carry over into your sport and everyday movement!

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Hit Bombs!
The strength and speed training in this program will result in you being able to generate more power in your swing, which leads to more distance and lower scores!
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Longer, Smoother Swing
Rotational Athlete Foundations program addresses the common mobility issues that are negatively impacting your game. At the end of these 6 weeks, you will be able to rotate better and overcome any limiting factors or movement compensations in your swing!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Cable System // Medicine Ball // Swiss Ball // Kettlebell
Recommended
Trap Bar // Barbell // Foam Roller // Yoga Blocks
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Sample Week
Week 1 of 6-week program
Monday
Week 1 Day 2

A

Cats-Cows

2 x 10

B

90/90 Sit

2 x 10

C

Single Leg Bridge ISO

2 x 30

D

Band T Pull

2 x 15

E1

DB Hooklying Floor Press

3 x 12

E2

Single Arm Row

3 x 12

F

Thoracic Rotations

3 x 6

G

Med Ball Slam

4 x 6

Tuesday
Week 1 Day 3

A

World's Greatest Stretch Series

2 x 5

B

Wall "W"

2 x 12

C

Split Squat ISO

2 x 40

D

Side Plank

2 x 30

E

Lateral Lunges

2 x 10

F

Front-loaded Squat

3 x 10

G

Cable Rotations

3 x 10

H

Swiss Ball Hamstring Curl

3 x 12

Thursday
Week 1 Day 5

A

Tabletop Bridge and Reach

3 x 12

B

KB Arm Bar

2 x 10

C

KB Halo

2 x 12

D

Inchworm

3 x 10

E

Half-Kneeling Shoulder Press

3 x 12

F

Lat Pulldown

3 x 12

G1

Lateral Bounders

5 x 10

G2

Shoulder Taps

5 x 30

Friday
Week 1 Day 6

A

Hip Internal Rotation Foam Roller

3 x 10

B

Cats-Cows

3 x 12

C

Single Leg Bridge ISO

2 x 30

D

Farmer Carry

2 x 30

E

Trap Bar Deadlift

3 x 8

F1

MB Scoop Toss

4 x 6

F2

MB Deadbug

4 x 10

Coach
coach-avatar Kean Lindauer

Owner/Head Coach of Key Performance 7+ years experience training Golf athletes TPI Certified

Rotational Athlete Foundations