Five Iron Fitness

Golf
Coach
Anthony Renna

No 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.

Features
6 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Tennis ball- optionalTowelGolf Club
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

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)

Sunday
Brisk Walking/Hiking

A

Brisk Walking/Hiking

1 x 30:00

Monday
Golfer's Hip Turn Solution

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

Monday
Brisk Walking/Hiking

A

Brisk Walking/Hiking- 45 Minutes

1 x 1 @ 45:00

Tuesday
Week 1 Day 3

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

Tuesday
Brisk Walking/Hiking

A

Brisk Walking/Hiking

1 x 30:00

Wednesday
Golfer's Upper Body Turn Solution

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

Wednesday
Brisk Walking/Hiking

A

Brisk Walking/Hiking- 45 Minutes

1 x 1 @ 45:00

Thursday
Week 1 Day 5

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)

Thursday
Brisk Walking/Hiking

A

Brisk Walking/Hiking

1 x 30:00

Friday
Brisk Walking/Hiking

A

Brisk Walking/Hiking- 1 Hour

1 x 1 @ 60:00

Coach
coach-avatar Anthony Renna

No Equipment: 4 Week Golf Fitness Program