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!

$35

Get Rotational Athlete Foundations

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!

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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

Sample Week

Week 1 of 6-week program

Monday

Week 1 Day 2

Cats-Cows

2 x 10

90/90 Sit

2 x 10

Single Leg Bridge ISO

2 x 30

Band T Pull

2 x 15

DB Hooklying Floor Press

3 x 12

Single Arm Row

3 x 12

Thoracic Rotations

3 x 6

Med Ball Slam

4 x 6

Tuesday

Week 1 Day 3

World's Greatest Stretch Series

2 x 5

Wall "W"

2 x 12

Split Squat ISO

2 x 40

Side Plank

2 x 30

Lateral Lunges

2 x 10

Front-loaded Squat

3 x 10

Cable Rotations

3 x 10

Swiss Ball Hamstring Curl

3 x 12

Thursday

Week 1 Day 5

Tabletop Bridge and Reach

3 x 12

KB Arm Bar

2 x 10

KB Halo

2 x 12

Inchworm

3 x 10

Half-Kneeling Shoulder Press

3 x 12

Lat Pulldown

3 x 12

Lateral Bounders

5 x 10

Shoulder Taps

5 x 30

Friday

Week 1 Day 6

Hip Internal Rotation Foam Roller

3 x 10

Cats-Cows

3 x 12

Single Leg Bridge ISO

2 x 30

Farmer Carry

2 x 30

Trap Bar Deadlift

3 x 8

MB Scoop Toss

4 x 6

MB Deadbug

4 x 10

Coach