Golf Performance Program
Golf Fitness Project
GolfElevate your golf game with our tailored Golf Performance Program, perfect for intermediate gym-level golfers. Our premium regimen focuses on improving flexibility, strength, and mobility crucial for mastering the game. Say goodbye to generic workouts and hello to targeted exercises aimed at optimizing your distance and overall performance. With three strength sessions per week and a specialized pre-round mobility routine, unlock your full potential on and off the course.
Expect to see more swing speed, increase in mobility and a more resilient body to allow you to crush it, on and off the course
What can you expect?
3 Strength Sessions, Monday/Wednesday/Friday as well as a golf specific warm-up routine to be completed before you play. The perfect in-season program to have you primed and support the physical demands of your game
Whats included?
Apart from the premium golf specific program, you can expect to receive coaching and technical feedback from the staff, as well as support and accountability to keep you on track and kicking goals.
Full Body Warm Up #1
A
Warm Up: 2:00 min Cardio Machine of your choice @50% Then, Spend 45 seconds on each:: 90-90 Hip Opener Adductor Rockbacks Cat-Cow Banded Tricep Stretch Isometric Split Squat/side
B1
Dual DB Split Squats
3 x 8
B2
Dual DB Bench Press
3 x 10
C1
Plate Good Morning
3 x 15
C2
Single Arm DB Rotational Row
3 x 10
Circuit
D
Optional Core Endurance Circuit 2-3 Sets for Quality 8 Quarter Turkish Get Ups/side 45 seconds Bear Plank
Recovery
E
Post Session Golf Specific Mobility #1:
Post Session Golf Specific Mobility #1: 2 Sets: 1:00 min Incline Pigeon Stretch/side 1:00 min Thoracic Extension on Bench
Conditioning
A
Golf Specific Warm Up #2
Golf Specific Warm Up #2 Warm Up: 2:00 min Cardio Machine of your choice @50% effort Then, Spend 45 seconds on each exercise: Inchworms Banded Glute Bridge Scap Push Ups Banded Pullaparts Banded Good Mornings
B1
Landmine Romanian Deadlift
3 x 8
B2
Half Kneeling Landmine Press
3 x 8
C1
DB Single Leg Hip Thrust on Bench
C2
Wide Grip Lat Pulldown
3 x 22.046
Circuit
D
Core Conditioning 3 Rounds for Quality 10 Banded Isometric Split Squat Pallof 45 sec Isometric Banded Good Morning
Recovery
E
Golf Specific Mobility #2
Post Session Golf Specific Mobility #2 2 Sets: 1:00 min Couch Stretch/side 0:45 min Banded Thread the Needle/side
Prep
A
Full Body Warm Up #3
Full Body Warm Up #3: 2:00 min Cardio Machine of your choice @50% Then, Spend 45 seconds on each: Squat to Hamstring Assisted Cossack Squat Thoracic Wall Wipers Downward Dog Single Arm reach to Plank reach Banded Rotations
Circuit
B
EMOM x12 mins M1: 8 Goblet Squats M2: 8-12 Rotational Push Ups M3: 6 Cable Woodchops/side Weight: if feeling good, feel free get after the weights here. Looking for quality movement, and think about a fast contraction on the effort portion of the lift EMOM stands for Every Minute On the Minute and is a style of training where you perform a specific exercise on every minute for a certain amount of reps, then rest for the remainder of the minute.
C1
Rainbow Slam
3 x 3
C2
Single Arm Half Kneeling Cable Pull
3 x 6
C3
Bent Knee Hollow Hold
3 x 0:30
Conditioning
D
Golf Specific Conditioning #1
Optional Golf Specific Conditioning #1 Complete 8 Sets: 1:30 min Bike @70% effort 60m Farmers Carry @heavy
Recovery
E
Post Session Golf Specific Mobility #3
Post Session Golf Specific Mobility #3 2 Sets for Quality: 1:00 min Seated Thoracic Rotations 1:0 min Lower Body Rotation Drill
Conditioning
A
Pre Round Movement Preparation #1
Pre Round Movement Preparation #1 Spend 1:00 minute on each movement: Inchworm Golf Club Staggered Windmill Golf Club Single Leg Deadlifts Golf Club Half Kneeling Rotation Golf Club Assisted Cossack Squats Golf Club Assisted Hip Dissociation
CHRISTIAN D'ASTOLI
I help golfers get strong, so they can hit it long!
If you're tired of trying to go your own way by piecing together workouts from IG or following the same program, then join us for a free 7 day trial
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Golf Performance Program
Golf Performance Program
Golf Performance Program
