This disc golf performance program is built to increase drive distance, putting precision, and endurance for hilly courses. It includes dynamic warm-ups to prep your body before rounds, strength and power exercises to build rotational force and lower body control, and cardio conditioning to keep you strong through long days on the course. Whether you're a casual player or competitive athlete, this routine helps you play longer, throw farther, and recover better.
A1
Body Weight Good Morning
1 x 10
A2
Worlds Greatest Stretch
1 x 5
A3
Open Books
1 x 5
A4
Band Pull Aparts
1 x 15
A5
No Money
1 x 12
B1
Bird Dog
2 x 8
B2
Paloff Press with Rotation
2 x 12
B3
Dumbbell Single Leg RDL
2 x 8
B4
Bodyweight Step-Up
2 x 8
B5
Banded Overhead Press
2 x 10
C1
Band Monster Walks
2 x 10
C2
Mountain Climbers- beginner and progressed
2 x 1 @ 0:30
C3
Kettlebell Swings
2 x 8
A1
WORLD'S GREATEST STRETCH
1 x 3
A2
Arm Circles- Small
1 x 10
A3
Arm Circles- Large
1 x 10
A4
Hip circles
1 x 5
A5
Alternating Leg Swing
1 x 10
A6
Backward Lunge with Twist
1 x 10
A7
Banded Woodchopper Twist
1 x 10
A8
Paloff Press ABC's
1 x 2
A1
Goblet Squat
1 x 10
A2
Scap Push-Up
1 x 5
A3
Down Dog to Ankle Reach
1 x 5
A4
Thread the Needle
1 x 15
A5
DG Hip Airplane
1 x 12
B1
Half Kneel Chop
2 x 12
B2
Bird Dog Series - Variation Focus on Upper Back Activiation
2 x 5
C1
Copenhagen Plank
2 x 8
C2
Fire Hydrant Standing Hold
2 x 2 @ 0:30
D1
Dead Bugs
2 x 0:30
D2
Quad Donkey Kicks
2 x 0:30
D3
Wall Sit
2 x 0:30
A1
RDL to Lunge
1 x 5
A2
Spiderman Stretch
1 x 5
A3
Standing Banded March
1 x 10
A4
Adductor Thread the Needles
1 x 10
A5
Drop-in Lateral Lunge
1 x 1
B1
Lateral Step Ups
2 x 8
B2
Wall Banded March
2 x 10
B3
Tib Raise
2 x 15
B4
Plank Pull Throughs
2 x 6
C1
Altnernating Stair Step-ups
2 x 0:30
C2
Band Side Steps
2 x 0:30
C3
Single Leg Heel Raises off Stair
2 x 0:30
Hi, I'm Dr. Maggie Parker (she/they), PT at Outshine Physical Therapy in Asheville. From ultimate frisbee fields to disc golf courses, I help folks stay active and pain-free. Let's keep Asheville moving, one throw at a time!
Built by a disc golfer and Doctor of Physical Therapy, this program boosts your power, control, and endurance—on and off the course. Whether you're chasing your first birdie or your next win, you'll play stronger and feel better for years to come.
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