Function-Focus-Performance
merritt.method19@gmail.com
GolfThis program is for golfers that know they can get more out of their game by improving their strength and mobility. Each exercise is carefully chosen to increase mobility in the most important joints during a golf swing, as well as, improve overall strength to allow you to play more pain free rounds this year. The program is intended to evolve every 4-6 weeks to run parallel with the golf season.
Prep
A
Foam Roll
Foam Roll in each spot for 30-60 seconds on each side. If you find a tight area hang out there and take a few deep breaths trying to relax -Calves -Glutes -Piriformis -Quads -Lats
B1
90/90 Hip Flips
2 x 6
B2
Downward Dog
2 x 10
C
Med Ball Slam
3 x 4
D
Goblet Squat
4 x 8
E
Half Kneeling Single Arm Pulldown
4 x 8
F1
Gorilla Row
2 x 12
F2
Alternating Reverse Lunge
2 x 12
Recovery
G
Cool Down Stretch 1
Golfers Elbow Static Hold :20s Quad Couch Stretch 1:00 each side TRX Lat Stretch 1:00
A
Zone 2 Cardio
Prep
A
Foam Roll
Foam Roll in each spot for 30-60 seconds on each side. If you find a tight area hang out there and take a few deep breaths trying to relax -Calves -Glutes -Piriformis -Quads -Lats
B1
Balance Hip Internal Rotations
2 x 6
B2
External Shoulder Rotation
2 x 10
C
Heidens
3 x 4
D
RDL
4 x 8
E
Chest Press
4 x 8
F1
Stability Ball Leg Curl
2 x 12
F2
Farmer Carry
2 x 40
Recovery
G
Stretch Circuit 2
Golfers Elbow Static Hold :20s each side Pigeon Stretch 1:00 each side Wall Chest Stretch 1:00 each side
Prep
A
Foam Roll
Foam Roll in each spot for 30-60 seconds on each side. If you find a tight area hang out there and take a few deep breaths trying to relax -Calves -Glutes -Piriformis -Quads -Lats
B1
Banded Cat Cow
2 x 10
B2
World's Greatest Stretch
2 x 6
C
Med Ball Hip Throw
3 x 4
D
Lateral Lunge
4 x 8
E
Standing Single Arm Shoulder Press
4 x 8
F1
Face Pull
2 x 12
F2
Pallof Press
2 x 10
Recovery
G
Cool Down Stretch 3
Golfers Elbow Static Hold :20s each side Wide Stance Hamstring Stretch 1:00 Hip Flexor Stretch 1:00 each side
Warm-Up Circuit
A
Continuous with no rest for 10 Minutes Banded Thread the Needle x 10 each side Assisted Body Weight Squat x 10 Side Plank Hip Lift x 10 each side Prone Shoulder External Rotation x 10
Christian Merritt
Christian is a TPI certified coach, who trains golfers that are looking to make their body the best club in their bag.
When you join a team you’re getting more than programming, you’re joining an online community.
Function-Focus-Performance
Function-Focus-Performance
Function-Focus-Performance
