Colby Harris Performance
GolfNEW programming is LIVE!
If you are looking for a year round golf training program, GOLF ATHLETE is for you!
Using research-backed training methods, this program focuses on strength, power and mobility specifically for golf.
You can expect to see workouts that incorporate both general and specific movements tailored for the golf athlete. Everybody wants to increase swing speed. With this program, you will not only increase swing speed but you will also improve swing efficiency because of better movement patterns. Being more efficient means less fatigue. Less fatigue gives you a better chance to shoot lower scores.
There are 3 main, full-body workouts and 2 mobility days each week. In total, there are 5 programmed days. If you can't do 5 days of training each week that is fine. With this program if you can do at least 2 of the main workouts and 1 of the mobility days you will still see great results.
5 sessions per week
Must use App app to view and log training
Team Training
Rest Day
A
A
Warm up - Elevate heart rate
1 x 5:00
B
Foam Roll
1 x 3:00
C
Glute activation: banded side steps
2 x 10
D
Glute activation: single leg glute bridge
2 x 20
E
Glute activation: quadruped hip CAR
2 x 10
F
Glute Activation - Hip Airplane
2 x 6
G
Reverse bear crawl
2 x 6
H
Band standing 90/90 shoulder ext. rotation to overhead press
2 x 10
I1
Cable standing high to low chop
3 x 8
I2
MB reaching backswing to slam
3 x 5 @ 6 lb
J1
Staggered stance KB deadlift
3 x 8
J2
Single Arm low incline DB Press
3 x 10
K1
DB/KB Reverse lunge with torso rotation
3 x 8
K2
DB chest supported alternating iso rows
3 x 8
L1
DB Single Leg Hip Thrust
3 x 10
L2
High plank DB pull through
3 x 8
A
Foam Roll
1 x 5:00
B
FRC standing hip CARS
3 x 5
C
Standing single leg hip flexion PAILS/RAILS
3 x 5
D
Supine hip internal rotation using foam roller
3 x 8
E
Supine hamstring PNF stretch
3 x 5
F
Open book thoracic mobility
3 x 8
G
Thoracic extension on bench
3 x 8
H
Active Lat stretch
3 x 2 @ 0:30
I
Adductor Quadruped Rock back
3 x 8
J
Pigeon Stretch
3 x 2 @ 0:30
A
Warm up - Elevate heart rate
1 x 5:00
B
Foam Roll
1 x 3:00
C
Glute activation: banded side steps
2 x 10
D
Glute activation: single leg glute bridge
2 x 20
E
Glute activation: quadruped hip CAR
2 x 10
F
Glute Activation - Hip Airplane
2 x 6
G
Reverse bear crawl
2 x 6
H
Band standing 90/90 shoulder ext. rotation to overhead press
2 x 10
I1
Goblet Squat Iso Holds
3 x 3
I2
Seated DB Vertical Jump
3 x 5
J1
DB Reverse Lunge (Front Foot Elevated)
3 x 8
J2
Lat Pulldown
3 x 10
K1
2DB RDL
3 x 8
K2
Half kneeling single arm overhead press
3 x 8
L1
2DB Step up
3 x 8
L2
Single arm bird dog row
3 x 8
A
Foam Roll
1 x 5:00
B
FRC standing hip CARS
3 x 5
C
Standing single leg hip flexion PAILS/RAILS
3 x 5
D
Supine hip internal rotation using foam roller
3 x 8
E
Supine hamstring PNF stretch
3 x 5
F
Open book thoracic mobility
3 x 8
G
Thoracic extension on bench
3 x 8
H
Active Lat stretch
3 x 2 @ 0:30
I
Adductor Quadruped Rock back
3 x 8
J
Pigeon Stretch
3 x 2 @ 0:30
A
Warm up - Elevate heart rate
1 x 5:00
B
Foam Roll
1 x 3:00
C
Glute activation: banded side steps
2 x 10
D
Glute activation: single leg glute bridge
2 x 20
E
Glute activation: quadruped hip CAR
2 x 10
F
Glute Activation - Hip Airplane
2 x 6
G
Reverse bear crawl
2 x 6
H
Band standing 90/90 shoulder ext. rotation to overhead press
2 x 10
I1
Split Stance MB woodchopper slams
3 x 8
I2
Lateral broad jumps w/ rotation
3 x 3
J1
Deadlift
3 x 8
J2
DB Alternating low incline press
3 x 8
K1
2DB lateral lunge to clean
3 x 8
K2
Cable split stance rotational low row
3 x 8
L1
DB Rear Foot Elevated Split Squat
3 x 8
L2
Physio ball dead bug
3 x 8
Rest Day
A
When you join a team you’re getting more than programming, you’re joining an online community.
GOLF ATHLETE
GOLF ATHLETE
GOLF ATHLETE
