BMG Sports Injury and Performance
GolfThis program was designed for the average golfer looking to get their handicap lower by generating more power, range and mobility in your swing. Yes that may mean playing more golf but what about the other controllable outcomes such as your swing range, mobility and speed. This programs helps you with specific exercises and descriptions to help get more out of your ribcage which will help increase that swing range. It will also work on hip mobility which is another issue for average golfers, if you can't fully 'externally rotate' into your back swing side then you are losing range therefore losing the chance to generate more power. On top of the mobility days are strength based workouts, these will create the base to create more power and speed. All of these components (mobility, strength and power) are spilt into 4 days a week specific for golfers.
4 sessions per week
Must use App app to view and log training
Program Training
A
Dead Hang
3 x 60
B
Band Rotations
3 x 8
C
DB Squat
4 x 10
D
Half-Kneeling DB Shoulder Press
4 x 8
E
Bent Over Row
4 x 8
F
3-way Shoulder Shocker
3 x 10
G
L Over
3 x 15
H
DB Farmer's Carry
3 x 8 @ 20
A
Lateral Hops (Outside/Inside)
3 x 10
B
MB Side Throw
4 x 6
C
Med Ball Rotational Throw
4 x 6
D
Medicine Ball Slam
3 x 4
E
Half-Kneeling Med Ball Chop
3 x 8
F
Landmine Squat
3 x 10
G
Landmine Bar Twist
3 x 8
H
High Plank Drag
3 x 10
A
Scap Push-Up
3 x 12
B
Prone Y's, T's
3 x 12
C
T-Spine Reach
3 x 0:12
D
DB Reverse Lunge
4 x 10
E
Shoulder to Overhead
4 x 10
F
Inverted Row
3 x 12
G
Incline DB Bench Press
4 x 8
H
Lateral Lunge
3 x 8
I1
Russian Twist
2 x 0:30
I2
Hanging Leg Raise
2 x MAX
A
Deep Squat Breathing
3 x 5
B
Hip Airplane
4 x 8
C
Lateral Broad Jump
4 x 6
D
Med Ball Chest Pass
3 x 5
E
American KB Swing
3 x 12
F
Band Rotations
4 x 10
G
Band Face Pull
3 x 12
H
DB Windmill
3 x 8
I
Single Arm Farmer Walk
4 x 20
So if you want to go full range, full speed and full power then FULL SWING is right for you.
Get FULL SWING Golf Program
