Golf Performance

~ 5 minutes - Spend 10 rolls or about 30s at each area Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads x10ea

Mobility 1

~5 minutes Hip Rotator Stretch x 20s ea Wall Quad Stretch x 20s ea Quadruped Alternating Hip IR x5ea V Stance T Spine Rot. x5ea Standing Ankle Mob x8ea

Activation 1 (golf)

~ 3-5 minutes 2x: 2 Leg Hip Lift: 3x5s Floor Slide: x5 Band Supported Leg Lower: x5ea Quadruped Hip Extension: x5ea Push Up Pos. Hip Flexion: x5ea ** The focus for all of these exercises is to go SLOW and to resist motion between your rib cage & pelvis. Your lower back position should not change with any of these exercises! Golf requires a very large range of motion at the hips and shoulder complex. If you don't have enough core strength to resist motion you will CREATE motion at your lower back and that leads to pain and future injury! **

Movement: Linear Dynamic Warm Up

10yd each exercise: Knee to Chest x10yd Backwards SLDL x10yd 2 Leg Linear Bounce x10yd A Skip x10yd High Knees x10yd Heels Up Knees Up x 10yd Back Pedal x10yd

~ 5-10 minutes - Catch your breath fully in between exercise - Don't have a medicine ball or wall to throw against? Replace both throws with a simple MB Slam x8 * We strongly recommend investing in a medicine ball (4-8lbs) and finding a wall to throw against * - With Lateral Bear Crawls imagine you have a glass of water on your back that you can't spill! Side Toss 3x5ea Box Jump 3x5 Lateral Bear Crawl 3x10yds

2pt Stance Sprint

1 x 4 @ 10

KB Swing

3 x 8

Half Kneel Inline Chop

2 x 8

Front Plank

2 x 20

Chin Up

2 x 5

Skater Squat

2 x 6

Active 90/90 Hip ER/IR

2 x 5

1 DB Lateral Squat

2 x 8

Push Up

2 x 8

Side plank

2 x 20

Con: Tempo Run 15/30

Tempo Runs: 10x15s/30s Find 70-80 yards of space (At MBSC we only have ~35 yards, so we have clients run up and back). If you don't have turf to run on a treadmill is a great option. Tempo runs aren't meant to be all out. Instead run at a clip that is faster than a jog, but slower than an all out sprint, say 75% of a sprint. Run for 15s, rest for 30 & repeat as prescribed. Feel free to do this on the bike, ski erg, rower, etc.

~ 5 minutes - Spend 10 rolls or about 30s at each area Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads x10ea

Mobility 1

~5 minutes Hip Rotator Stretch x 20s ea Wall Quad Stretch x 20s ea Quadruped Alternating Hip IR x5ea V Stance T Spine Rot. x5ea Standing Ankle Mob x8ea

Activation 1 (golf)

~ 3-5 minutes 2x: 2 Leg Hip Lift: 3x5s Floor Slide: x5 Band Supported Leg Lower: x5ea Quadruped Hip Extension: x5ea Push Up Pos. Hip Flexion: x5ea ** The focus for all of these exercises is to go SLOW and to resist motion between your rib cage & pelvis. Your lower back position should not change with any of these exercises! Golf requires a very large range of motion at the hips and shoulder complex. If you don't have enough core strength to resist motion you will CREATE motion at your lower back and that leads to pain and future injury! **

Lateral Day Dynamic Phase 1

~ 5 minutes - Dynamic Warm Up: This can be done outside or wherever you have any space. Complete each movement once for 10 yards (this is a great warm up before work outs but also before practice and game days) Lateral March Lateral Skip Cross-over Skip Cross-behind Skip Shuffle Carioca

~ 5-10 minutes - Catch your breath fully in between exercise - Don't have a medicine ball or wall to throw against? Replace both throws with a simple MB Slam x8 * We strongly recommend investing in a medicine ball (4-8lbs) and finding a wall to throw against * - With Bear Crawls imagine you have a glass of water on your back that you can't spill! Rotational 1-Arm Chest Pass 3x5ea Lateral Bound 3x5ea Bear Crawl 3x10yds

Squat jump

3 x 5

Half Kneel Inline Lift

2 x 8

Front Plank

2 x 20

DB Alt Bench

2 x 8

KB Deadlift

2 x 8

Quadruped T-Spine Rot. w/ IR

2 x 5

1 Leg Squat

2 x 6

Half Kneel Row

2 x 8

Side plank

2 x 20

Con: 10/20 Bike

8x10s/20s Ride 10s on, rest 20s. Repeat 10 times. Find a pace you can maintain for every rep for the duration of the 10s. If you are using an airdyne or assault bike, RPMS are likely somewhere in the high 60s or 70s. Find your zone and hold onto it the entire time. If you are wearing a HR monitor, your HR should not exceed 85%

~ 5 minutes - Spend 10 rolls or about 30s at each area Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads x10ea

Mobility 1

~5 minutes Hip Rotator Stretch x 20s ea Wall Quad Stretch x 20s ea Quadruped Alternating Hip IR x5ea V Stance T Spine Rot. x5ea Standing Ankle Mob x8ea

Activation 1 (golf)

~ 3-5 minutes 2x: 2 Leg Hip Lift: 3x5s Floor Slide: x5 Band Supported Leg Lower: x5ea Quadruped Hip Extension: x5ea Push Up Pos. Hip Flexion: x5ea ** The focus for all of these exercises is to go SLOW and to resist motion between your rib cage & pelvis. Your lower back position should not change with any of these exercises! Golf requires a very large range of motion at the hips and shoulder complex. If you don't have enough core strength to resist motion you will CREATE motion at your lower back and that leads to pain and future injury! **

Movement: Linear Dynamic Warm Up

10yd each exercise: Knee to Chest x10yd Backwards SLDL x10yd 2 Leg Linear Bounce x10yd A Skip x10yd High Knees x10yd Heels Up Knees Up x 10yd Back Pedal x10yd

~ 5-10 minutes - Catch your breath fully in between exercise - Don't have a medicine ball or wall to throw against? Replace both throws with a simple MB Slam x8 * We strongly recommend investing in a medicine ball (4-8lbs) and finding a wall to throw against * - With Lateral Bear Crawls imagine you have a glass of water on your back that you can't spill! Side Toss 3x5ea Box Jump 3x5 Lateral Bear Crawl 3x10yds

2pt Stance Sprint

1 x 4 @ 10

KB Swing

2 x 8

Standing Anti Rot Press out

2 x 8

Front Plank

2 x 20

DB Alt Incline Bench

2 x 8

Goblet Split Squat

2 x 8

Active 90/90 Hip ER/IR

2 x 5

1 DB SLDL

2 x 8

DB Row

2 x 8

Side plank

2 x 20

Con: Tempo Run 15/30

Tempo Runs: 10x15s/30s Find 70-80 yards of space (At MBSC we only have ~35 yards, so we have clients run up and back). If you don't have turf to run on a treadmill is a great option. Tempo runs aren't meant to be all out. Instead run at a clip that is faster than a jog, but slower than an all out sprint, say 75% of a sprint. Run for 15s, rest for 30 & repeat as prescribed. Feel free to do this on the bike, ski erg, rower, etc.