In-Season Golf Performance
Coach Colesy
GolfWelcome to In-Season Golf Performance!
A 16 week training program thats designed to maintain your strength, speed, muscle and mobility during the Golf Season.
Including 3 training sessions (high intensity, moderate intensity, low intensity) and a pre-round routine designed to maintain strength, power, muscle, and range of motion without taking away from your golf game!
Follow this routine at your pleasure that consists of 2 x 8 week training phases.
Life time access with purchase.
Stay jacked and hit em' straight this summer!
A1
1/2 Kneeling TSpine Rotation
1 x 10
A2
Airplane Hip Opener (IR&ER)
1 x 8
A3
Slider w/ T-Spine Rotation
1 x 10
A4
3-Way Lunge
1 x 6
A5
Squat + Row Combo
1 x 10
A6
Pogo Hops
1 x 0:30
A7
Medball Lateral Bounds w/ Rotational Emphasis
1 x 10 @ 6 lb
A8
Repeat CMJ w/ Arm Swing
1 x 5
B1
Trap Bar Deadlift (explosive)
5 x 5
B2
Weighted Jumps
5 x 5
C1
Viking Push Press
3 x 6
C2
3-Point Single Arm Row
3 x 10
D1
Slider Lateral Lunge
3 x 8
D2
Chek Low to High Row
3 x 8
D3
Oblique Side Bends
3 x 8
A1
1/2 Kneeling TSpine Rotation
1 x 10
A2
Airplane Hip Opener (IR&ER)
1 x 8
A3
Slider w/ T-Spine Rotation
1 x 10
A4
Straight Arm Pulldown (cable)
1 x 10
A5
Split Squat ISO w/ Row
1 x 10
A6
Push Up to Down Dog
1 x 10
A7
Lateral Hip Shift w/ Opposing Reach
1 x 8
A8
Triple Broad Jump
1 x 3
B1
Chin Up - Neutral Grip
4 x 5 @ 8, 9, 9, 9
B2
FFE Alternating Reverse Lunge
4 x 6
C1
RFESS ISO + ROW
3 x 10
C2
Cable Stack Push + Pull Combo
3 x 8
D1
Reverse Chop
3 x 10
D2
TRX T's & Y's
3 x 10
A1
1/2 Kneeling TSpine Rotation
1 x 10
A2
Airplane Hip Opener (IR&ER)
1 x 10
A3
Frog Rock Back
1 x 10
A4
Slider w/ T-Spine Rotation
1 x 10
A5
Banded Shoulder ER
1 x 10
A6
Rolling Armbar (Audio)
1 x 10 @ 20 lb
A7
High to Low Rotational Cable Press
1 x 10
A8
Reverse Lunge w/ Medball Rotation
1 x 10
B1
TRX Rotational Row
3 x 10
B2
Split Squat ISO w/ Woodchop
3 x 10
C1
Standing Alternating Bicep Curl
3 x 8
C2
Tricep Pushdowns
3 x 12
D1
Staggered High to Low Chop
3 x 10
D2
Squat ISO w/ T-Spine Rotations
3 x 10
A1
1/2 Kneeling TSpine Rotation
1 x 10
A2
Airplane Hip Opener (IR&ER)
1 x 10
A3
Frog Rock Back
1 x 10
A4
Slider w/ T-Spine Rotation
1 x 10
A5
3-Way Lunge
1 x 6
A6
Banded Shoulder ER
1 x 10
A7
High to Low Rotational Cable Press
2 x 10 @ 7
A8
Backswing Medball Toss
2 x 5 @ 8 lb
B1
RFE Split Squat w/ Row
3 x 8
B2
Swing Woodchop
3 x 10
C1
Rotational Cable Press
2 x 10
C2
Horizontal Woodchop
2 x 10
D
Side Lying Windmill
2 x 10
Cole Martin
CSCS, Strength & Conditioning Coach located in Toronto Area
