Golf Gains Phase 1 - Foundations

Coach Milligan

Golf, Strength & Conditioning, Power Sports

Coach

Brian Milligan

This Golf Strength Program is designed to lay a solid foundation for golfers of all levels, focusing on building the core strength, mobility, and stability required to support more advanced, golf-specific training. Whether you're new to strength training or looking to enhance your current fitness routine, this program will prepare your body for the demands of the sport while reducing the risk of injury and improving overall performance.

The emphasis is on foundational movements and functional strength, targeting key areas such as the core, hips, shoulders, and lower body. These are the critical muscle groups that provide power, control, and endurance during the golf swing. By building strength in these areas, you'll develop a more stable base, improve your posture, enhance swing mechanics, and increase power transfer from the ground up.

By establishing these foundational elements, you’ll improve overall strength, mobility, and coordination, setting the stage for more advanced golf-specific training and helping you take your game to the next level. This program is perfect as an entry point to golf fitness, ensuring your body is prepared and capable of supporting more specialized training in the future.

$59

Get Golf Gains Phase 1 - Foundations

Mobility & Flexibility

Targeted exercises to improve joint mobility and flexibility, focusing on the shoulders, spine, hips, and ankles for better range of motion and more fluid movement during the swing.

Core Strength

A strong core is essential for rotational power and stability in the golf swing. Exercises are designed to build a solid, functional core that enhances both balance and control.

Lower Body & Hips

Strengthening the lower body, particularly the hips, glutes, and legs, is key for generating power and maintaining balance throughout the swing, both in the backswing and follow-through.

Posture & Stability

Developing a strong, stable base through exercises that emphasise posture, body alignment, and trunk stability—helping to promote a more efficient and consistent swing.

Progressive Load & Movement Patterns

A gradual progression from basic movement patterns to more dynamic exercises prepares your body to handle the forces and specific movements required in golf, laying the groundwork for more sport-specific strength work down the line.

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