Five Iron Fitness
GolfNo equipment? No problem.
This is a 4 week program (6 days a week- 3 Strength, 2 Mobility and Brisk Walking every day) focused on getting you ready for golf season, using just bodyweight exercises.
Follow along easily with the Five Iron Fitness "Five Block System":
Five Blocks of no more than 5 exercises in each block.
Each Block represents an important piece of the Five Iron Fitness System:
Block 1- Soft Tissue
Block 2- Mobility
Block 3- Stability
Block 4- Power
Block 5- Strength
Also included in this program are 2 Mobility days, one working on your Hip Turn ands the other working on your Upper Body Turn.
Features6 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Golf Soft Tissue Block 1- NE
Belly Breathing Supine- 30 seconds Neck Nods & Rotations- Hands & Knees- 5 each way Egg Rolls- 10 Tennis Ball Hip Massage Tennis Ball Shoulder Massage
Mobility
B
Golf Mobility Block 1- NE
Knee Drops- 5 each side Lying Knee to Chest Alternating- 5 each side Cobra into Child's Pose- 3 Rotations on Hands & Knees- 5 each side Half-kneeling Hip Flexor Stretch- 30 seconds each side
Stability Block
C
Golf Stability Block 1- NE
Bridge Hold- 10 seconds x 2 Plank- 10 seconds x 2 Side Plank- 10 seconds each side Opposite Arm & Leg- Hands & Knees- 5 each side Split Squat- 5 each side
Power Block
D
Golf Power Block 1- NE
Vertical Jump Swimmer Start- 3 Skater Hold- 3 each side Skater Quick & Hold- 3 each side Rotational Jump- Quarter Turns- 3 each side Rotational Jump- 180 Stick- 2 each way
Strength
E
Golf Strength Block 1- NE
Do 3 Rounds Hip Hinge With Club- 10 reps Push Up- 10 Squat- 10 Iso 2 Arm Towel Row- 10 seconds Shoulder Taps- 5 each side (Rest 1:00)
A
Brisk Walking/Hiking
1 x 30:00
A
90-90 Hip Stretch
1 x 30
B
Lying Pelvic Tilt
1 x 5
C
Bridge- Single Leg
1 x 5
D
Pelvic Tilt- Hands & Knees
1 x 5
E
Knee Drops
1 x 5
F
Hip Circles- Hands & Knees
1 x 5
G
Hip Flexor Stretch- Half-Kneeling
1 x 30
H
Hip Swings
1 x 5
I
Pelvic Tilt Standing
1 x 5
Skill/Tech
J
Pelvic Rotation Sequence Circuit
Carioca- 15-20 yards back & forth Pelvic Rotation Wall Drill- 5 to each side Pelvic Rotation Drill- 5 each side Rotational jump- Quarter Turns- 5 each side Baseball Swings with Golf Club- 5 reps Golf Swings- Slow first- exaggerate the hip turn- 10 reps
A
Brisk Walking/Hiking- 45 Minutes
1 x 1 @ 45:00
Soft Tissue
A
Golf Soft Tissue Block 1- NE
Belly Breathing Supine- 30 seconds Neck Nods & Rotations- Hands & Knees- 5 each way Egg Rolls- 10 Tennis Ball Hip Massage Tennis Ball Shoulder Massage
Mobility
B
Golf Mobility Block 2- NE
Figure 4 Stretch- 30 seconds each Lying Pelvic Tilt- 5 reps Child's Pose- 30 seconds Child's Pose with Reach Behind- 5 each side Standing Hip Circles- 3 each way, each leg
Stability Block
C
Golf Stability Block 2- NE
Single Leg Bridge- 5 each side Shoulder taps- 5 each side Side Plank with Rotation- 5 reps Mountain Climbers- 5 each side Lateral Squat- 5 each side
Power
D
Golf Power Block 2- NE
Broad Jump Swimmer Start-4 reps Lateral Bounding with Hold- 3 each side Lateral Bounding Quick- 3 each side Rotational Jump- Quarter Turns- 3 each side Rotational Jump- 180 Quick- 2 each way
Strength
E
Golf Strength Block 2- NE
Do 3 rounds Shoulder Elevated Bridge- 10 reps Push Up- Eccentric- 5 secs down x 5 reps Back Lunge with Rotation- 5 Reps each side Standing T's- 10 Reps Plank Body Saw- 10 reps Rest 1:00
A
Brisk Walking/Hiking
1 x 30:00
A
Belly Breathing- Supine
1 x 30
B
Sidelying Rotation Stretch
1 x 3
C
Sidelying Shoulder Circles
1 x 3
D
Neck Nods & Rotations
1 x 4
E
Cat & Camel
1 x 5
F
Rotation on Hands & Knees
1 x 3
G
Half- Kneeling Rotation
1 x 3
H
Seated Rotations
1 x 5
I
Standing Torso Separation
1 x 5
J
Split Stance Matrix
1 x 3
K
Back Lunge with Rotation- Golf Club
1 x 5
L
Side Lunge with Rotation- Golf Club
1 x 5
M
1 Foot Rotations
1 x 5
N
Address Stance Rotations
1 x 5
A
Brisk Walking/Hiking- 45 Minutes
1 x 1 @ 45:00
Soft Tissue
A
Golf Soft Tissue Block 1- NE
Belly Breathing Supine- 30 seconds Neck Nods & Rotations- Hands & Knees- 5 each way Egg Rolls- 10 Tennis Ball Hip Massage Tennis Ball Shoulder Massage
Mobility
B
Golf Mobility Block 3- NE
Windshield Wipers- 10 Towel/Rope Hamstring Stretch- 15 seconds each Child's Pose Reach Behind- 5 reps each Half Kneeling Rotation- 5 each side Hip Airplane with club- 5 each side
Stability
C
Golf Stability Block 3- NE
Single Leg Bridge with Kick- 5 each side Dead Bug- 10 reps Side Plank Leg Elevations- 5 each side Bear Crawl Back & Forth- 5 times Rotational Squat- 5 Each side
Power
D
Golf Power Block 3- NE
Vertical Jump- Arm Swing- 4 Vertical Jump Continuous- 3 Skater Quick & Hold- 3 each side Rotational Jump 180 Stick- 2 Rotational Jump Quarter Turns- 3 each way
Strength
E
Golf Strength Block 3- NE
Do 3 rounds Single Leg Hip Hinge- 8 each side Feet Elevated Push Up- 10 Side Lunge with Rotation- Golf Club- 8 each side Y's & Ws Standing- 5 each Side Plank- 10 seconds each side (Rest 1:00)
A
Brisk Walking/Hiking
1 x 30:00
A
Brisk Walking/Hiking- 1 Hour
1 x 1 @ 60:00
