DSG Performance
This 6 week, 3 day split is a golf specific strength plan built to improve how you produce force and control your body.
Primary Goals:
- Increase clubbed speed potential
-Improve rotational power and control
-Build on course stamina
Overall it is designed to make you stronger, more explosive and more resilient, so you can swing faster with better control and fewer aches.
1 sessions per week
Must use App app to view and log training
Program Training
A
90/90 hip switches
2 x 6
B
Couch Stretch (Hip Flexors)
1 x 0:45
C
Glute activation bridge
2 x 10
D
Dead Bug
2 x 6
E
Lateral Band Walk
2 x 10
F
Box Jump
4 x 3
G
Front Squat
4 x 6
H
Romanian Deadlift
3 x 8
I
Bulgarian Split Squat
3 x 8
J
Cable Pallof press (anti rotational hold)
3 x 8
K
Calf Raise
3 x 10
A
Thoracic Open books
2 x 6
B
Band Pull Aparts
2 x 15
C
Scap Push-Up
2 x 10
D
Half kneeling lat stretch
2 x 0:45
E
Med Ball Rotational Throw
5 x 3
F
30 Degree Incline DB Bench Press
4 x 8
G
Lat Pulldown
4 x 6
H
1-Arm DB Row
3 x 10
I
Half Kneel Chop
3 x 8
J
Cable Facepull
3 x 12
K
Side Plank on Elbows
3 x 0:30
A
Adductor Rucksacks
2 x 8
B
Bird Dog
3 x 6
C
Hamstring Floss
2 x 6
D
Trap Bar Deadlift
4 x 5
E
Standing Landmine Press
3 x 10
F
Barbell Hip Thrust
3 x 10
G
DB Farmer's Carry
3 x 40
Target the three key areas that have a direct influence on clubbed speed, and ensure that you always remain in control while swinging faster. This program is designed to ensure your body will move more efficiently and speed will naturally transfer into you
Get 20+ Yards in 6 Weeks
