The Strength-To-Scratch Program 3
Project Scratch Golf
GolfThis is phase 3 of 4 off-season phases written to improve club head speed, increase mobility and flexibility, and help golfers feel as best as they can and reach their full potential.
This program was written by Layne Phillips. Phillips is a Strength Coach at the Power 4 Level of the NCAA and has coached national champions & Olympians. Phillips is a golfer himself and wants to grow the importance of S&C for golf.
A1
Med Ball 90/90s
2 x 5
A2
Full Kneeling Pelvic Tilt
2 x 6
A3
Side Lying T-Spine Windmill
2 x 6
B1
Kickstand Med Ball Slam
2 x 3
B2
Med Ball Downswing Slam
2 x 4
B3
Depth Jump
2 x 4
C1
Squat
5, 4, 4, 4
C2
DB Bench Press
3 x 5
D1
Landmine SL RDL
3 x 6
D2
Single Arm Cable Lat Pulldown
3 x 6
E1
Standing Paloff Hold
2 x 0:20
E2
Suitcase March
2 x 0:20
A1
Chest Supp. Plate IYTs
2 x 5
A2
Hand Supp. Hip Airplanes
2 x 6
A3
SL RDL w/ Med Ball Press
2 x 5
B1
Banded Rotation & Press
2 x 6
B2
Band Pull w/ Reach
2 x 6
C1
2 DB RDL
3 x 5
C2
Lat Pulldown Iso Hold
3 x 0:15
D1
Goblet Split Squat
3 x 5
D2
Alternating DB Bench Press
3 x 5
E1
Banded Reverse Crunch
3 x 8
E2
Star Plank w/ Reach
3 x 6
A
Spin Bike
1 x 30:00
B
Treadmill/Outdoor Walk
1 x 45:00
C
Incline Treadmill Walk
1 x 30:00
D
Sprints
1, 3, 1 @ 20, 30, 40
E
Echo Bike MAS Conditioning
1 x 2
A1
Downward Dog to Cobra
2 x 3
A2
Banded Cat/Cow
2 x 8
A3
Hip Hinge w/ PVC T-Spine Rotation
2 x 6
B1
RFE Split Squat w/ MB Rotation
2 x 6
B2
Band Plyo Push-Up
2 x 10
C1
DB Cursty Step Up
3 x 6
C2
Standing DB Press
3 x 5
D1
DB Single Leg Glute Bridge
3 x 6
D2
SA Standing Row
3 x 6
E1
Hanging Alt Knee Tucks
3 x 8
E2
High Plank Shoulder Taps
3 x 10
A1
Pigeon Stretch
2 x 0:20
A2
Pelvic Rotation w/ PVC
2 x 5
A3
Banded Shoulder External Rotation
2 x 8
B1
MB SS Rotational Slam
2 x 3
B2
Lying Med Ball Chest Pass
2 x 5
B3
Continuous 45 Degree Jumps
2 x 3
C1
Trap Bar Deadlift
3, 2, 2, 2
C2
Chest-Supported DB Row
3 x 5
D1
TRX Skater Squat
3 x 6
D2
Full Kneeling SA Press
3 x 5
Circuit
E
Tabata Core Circuit 2 MIN Suitcase Crunch 0:20 Side Plank 0:10
A
Driver Club Head Speed
B
7 Iron Club Head Speed
A
Spin Bike
1 x 30:00
B
Treadmill/Outdoor Walk
1 x 45:00
C
Incline Treadmill Walk
1 x 30:00
D
Sprints
1, 3, 1 @ 20, 30, 40
E
Echo Bike MAS Conditioning
1 x 2
Layne Phillips MS, RSCC, SCCC
Phillips is a Strength Coach at the Power 4 Level of the NCAA and has coached national champions & Olympians. Phillips is a golfer himself and wants to grow the importance of S&C for golf.
