4 Week Golf Performance Program
PGIFIT
Golf, Functional Fitness, Mobility, Strength & ConditioningPGI 4-Week Golf Performance Program:
This 4-week structured program is designed to improve mobility, stability, strength, and power — key components for golf performance and overall athletic movement. Whether you're looking to enhance your swing, build functional strength, or improve how you move day to day, this program delivers a smart, progressive approach to training. Delivered through the TrainHeroic app, you’ll have everything you need to stay consistent and track your progress, with access to expert support every step of the way. If questions come up, you're always welcome to reach out directly through the app or via email at anthony@pgifit.com.
Build the Base. Own Your Movement. Elevate Your Game!
Program Structure ✅ Duration: 4 Weeks ✅ Sessions Per Week: 2-3 (adjustable) ✅ Focus Areas: Mobility, Stability, Strength, Power ✅ Equipment: Dumbbells, Kettlebells, Resistance Bands, Medicine Balls, Bodyweight ✅ Support: In-app messaging & email access ✅ Tracking: Progress tracking via Train Heroic
Training Approach Each week builds on movement quality, endurance, and strength, reinforcing mechanics while progressively increasing workload. ✅ Mobility & Stability – Improves movement efficiency ✅ Strength & Power – Progressive loading with controlled tempos ✅ Core & Rotational Work – Golf-specific exercises for control & power ✅ Endurance & Quality – Gradual volume and rep increases
Additional Features ✅ Coach Support – In-app messaging & email for guidance ✅ Workout Tracking – Progress tracking via Train Heroic ✅ Scalable Program – Adjustable for all fitness levels ✅ Self-Paced – No calls or assessments required
Who is This For? ✅ Golfers looking to enhance mobility, strength, and power ✅ Athletes wanting a structured plan without 1-on-1 coaching ✅ Fitness enthusiasts seeking programming to help them achieve their goals
How to Get Started 1️⃣ Purchase the program via Train Heroic 2️⃣ Access workouts through the app & track progress 3️⃣ Reach out anytime for support
Let’s Elevate Your Performance and Transform Your Game!
A1
90/90 - Dynamic Hand Supported
2 x 5
A2
Cat/Cow
2 x 10
A3
Worlds Greatest Stretch Alternating
2 x 5
B1
Loaded Beast
2 x 10
B2
Hinge - Staggered Stance Reach with Rotation
2 x 8
B3
Chest Press Single Arm Medicine Ball with Rotation
2 x 5
C1
Split Squat Goblet Hold
3 x 10
C2
Reverse Fly Golf Stance 1 Arm with Cable/Band
3 x 15
C3
Horizontal Press Split Stance 1 Arm with Band/Cable
3 x 12
D1
Open Book Half-Kneeling with Band
3 x 10
D2
Squat to Row 1 Arm Low Cable/Band
3 x 8
A1
Frog Rocks w/ Hip Internal Rotation
2 x 5
A2
Plank to Downward Dog
2 x 10
A3
Rock Back - Single Leg with T-Spine Rotation
2 x 10
B1
Arm Bar - Glute Bridge
3 x 5
B2
Farmers Carry - Walking - Bilateral KB/DB
3 x 1:00
C1
Deadlift - Hex Bar
3 x 10
C2
Pull Down - Seated - 1 Arm Pull & Reach
3 x 15
C3
Overhead Press - Bilateral
3 x 10
D1
Band Pull Apart - Golf Stance with Rotation
3 x 10
D2
Lift – Standing – Cable Rope Attachment with Rotation
3 x 8
A1
90/90 - Dynamic Hand Supported
2 x 5
A2
Cat/Cow
2 x 10
A3
Worlds Greatest Stretch Alternating
2 x 5
B1
Loaded Beast
2 x 10
B2
Hinge - Staggered Stance Reach with Rotation
2 x 8
B3
Chest Press Single Arm Medicine Ball with Rotation
2 x 5
C1
Split Squat Goblet Hold
3 x 10
C2
Reverse Fly Golf Stance 1 Arm with Cable/Band
3 x 15
C3
Horizontal Press Split Stance 1 Arm with Band/Cable
3 x 12
D1
Open Book Half-Kneeling with Band
3 x 10
D2
Squat to Row 1 Arm Low Cable/Band
3 x 8
Anthony Vacca
With a BS in Exercise and Movement Science, NASM-CPT, TPI-Certified Golf Fitness Instructor, is the founder of PGI-Performance & Golf Integrated. Specializing in mobility, stability, strength and power, Anthony designs programs for golfers and athletes to enhance performance, improve movement, and achieve lasting results.
Join the PGI 4-Week Golf Performance Program and let’s build a body that performs — during every swing, step, and stride.
Get 4 Week Golf Performance Program