Five Iron Fitness
GolfNo weights but you have some resistance bands?
We have just the program for you.
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 Resistance Bands and 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
A
Brisk Walking/Hiking
1 x 30:00
Soft Tissue
A
Golf Soft Tissue Block 1- BB
If you have a foam roller- do Foam Roll Total Body Belly Breathing Supine- 30 seconds Neck Nods & Rotations- Hands & Knees- 5 each way Egg Rolls- 10 Tennis Ball Hip Massage (if no foam roll) Tennis Ball Shoulder Massage (if no foam roll)
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
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
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- BB
RB = Resistance Band Do 3 Rounds RB 2 Arm Kneeling Pulldown- 10 reps Hip Hinge Drill- 10 reps RB Address Stance Press- 10 reps each side Bodyweight Squat- 10 reps RB- 2 Arm Row- Split Stance- 10 reps Rest 1:00
A
Brisk Walking/Hiking- 45 Minutes
1 x 45:00
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
1 x 30:00
Soft Tissue
A
Golf Soft Tissue Block 1- BB
If you have a foam roller- do Foam Roll Total Body Belly Breathing Supine- 30 seconds Neck Nods & Rotations- Hands & Knees- 5 each way Egg Rolls- 10 Tennis Ball Hip Massage (if no foam roll) Tennis Ball Shoulder Massage (if no foam roll)
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
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- BB
RB= Resistance Band Do 3 Rounds RB 1 Arm Row- Split Stance- 10 reps each side Shoulder Elevated Bridge- 10 reps RB 1 Arm Press- Split Stance- 10 reps each side Back Lunge with Rotation- 6 each side RB 1 Arn Pulldown- Half-kneeling- 10 reps each side Rest 1:00
A
Brisk Walking/Hiking- 45 Minutes
1 x 45:00
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
1 x 30:00
Soft Tissue
A
Golf Soft Tissue Block 1- BB
If you have a foam roller- do Foam Roll Total Body Belly Breathing Supine- 30 seconds Neck Nods & Rotations- Hands & Knees- 5 each way Egg Rolls- 10 Tennis Ball Hip Massage (if no foam roll) Tennis Ball Shoulder Massage (if no foam roll)
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- BB
RB= Resistance Band Do 3 Rounds RB- 2 Arm Pulldown Kneeling- 10 reps Hip Hinge- Single Leg- 8 reps each side RB Split Stance Press with Rotation - 10 reps each side Side Lunge with Rotation (Golf Club)- 8 reps each side RB Split Stance Row with Rotation- Split Stance- 10 Reps Each Side Rest 1:00
A
Brisk Walking/Hiking- 1 Hour
1 x 60:00
