Performance Physical Therapy

Coach
Brandon Applegate

The Disc Golf Upper Extremity Pain and Performance program is designed to help improve the health of your shoulder and elbow through full body mobility work and progressive strength training. This program will also help add distance to your drives by improving your body's kinetic chain via strength training.

Come join the team and connect with like minded disc golfers as we begin working to improve our health and performance on the course!

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Improved Shoulder and Elbow Health
This program incorporates pre-hab work for your shoulder and elbow through full body mobility work and specific rotator cuff strengthening exercises.
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Improved Muscular Endurance
Your legs are the foundation to your disc golf game. This program will progressively strengthen your lower half to help combat the fatigue associated with prolonged play. Playing in a tournament with multiple rounds in a day or across the weekend. By the later rounds, it is increasingly more difficult to perform at the top of your game. Stay at the top of your game with this program!
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Throw Farther
Technique is a large component of how far you can throw a disc. However, if your technique stays the same, but you improve your mobility and strength, I guarantee that you will be throwing farther. This program will progress to a full body strength and mobility routine to help you maximize your driving distance and overall performance on the course.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
What You Will Need:Dumbbells/KettlebellsChange PlatesAdditional Equipment (not required):Mobilization BandsFoam RollerLacrosse Ball***A gym membership will likely satisfy all equipment requirements.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A

Rotator Cuff Soft Tissue Mobilization with Lacrosse Ball

1 x 120

B

Gastrocnemius Stretch

1 x 4 @ 30

C

Kb Adductor Mobilization

1 x 10 @ 5

D

Open Books

1 x 10 @ 3

E

Lumbar Locked Thoracic Rotation

1 x 10 @ 3

F

Lat Stretch on Rig

1 x 4 @ 30

G

Quadruped Wrist Flexor Mobilization

1 x 4 @ 30

Monday
Week 1 Day 2

A

Side Lying Shoulder Flexion

3 x 12

B

Side Lying Transverse Shoulder Abduction

3 x 12

C

External Shoulder Rotation

3 x 12

D

External Shoulder Rotation with Infraspinatus Bias

3 x 12

E

Half Kneeling Arrows

3 x 12

Tuesday
Week 1 Day 3

A

Rotator Cuff Soft Tissue Mobilization with Lacrosse Ball

1 x 120

B

Gastrocnemius Stretch

1 x 4 @ 30

C

Kb Adductor Mobilization

1 x 10 @ 5

D

Open Books

1 x 10 @ 3

E

Lumbar Locked Thoracic Rotation

1 x 10 @ 3

F

Lat Stretch on Rig

1 x 4 @ 30

G

Quadruped Wrist Flexor Mobilization

1 x 4 @ 30

Wednesday
Week 1 Day 4

A

Side Lying Shoulder Flexion

3 x 12

B

Side Lying Transverse Shoulder Abduction

3 x 12

C

External Shoulder Rotation

3 x 12

D

External Shoulder Rotation with Infraspinatus Bias

3 x 12

E

Half Kneeling Arrows

3 x 12

Thursday
Week 1 Day 5

A

Rotator Cuff Soft Tissue Mobilization with Lacrosse Ball

1 x 120

B

Gastrocnemius Stretch

1 x 4 @ 30

C

Kb Adductor Mobilization

1 x 10 @ 5

D

Open Books

1 x 10 @ 3

E

Lumbar Locked Thoracic Rotation

1 x 10 @ 3

F

Lat Stretch on Rig

1 x 4 @ 30

G

Quadruped Wrist Flexor Mobilization

1 x 4 @ 30

The Proof
verified-athlete-avatar James Kaiser

Verified Athlete

"After completing his program I was able to return to competition with no hindrances and have made my way back to the winners circle. Without it, I'd still be nursing the same nagging injury. I urge you to reach out to him if you want to get your body back to it's top form."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Disc Golf Upper Extremity Pain and Performance Program
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Disc Golf Upper Extremity Pain and Performance Program
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Disc Golf Upper Extremity Pain and Performance Program
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Disc Golf Upper Extremity Pain and Performance Program