KinetikGolf
Stephen Osborne Coaching
GolfThis program aims to enhance the biomechanics of the golf swing through a combination of resistance training, conditioning sessions, and mobility work. Using these different training styles, KinetikGolf is able to provide a program that assists in speed, rotation, stability, and injury prevention on the golf course. This program is a supplement to improve your golf game, written by a tour-proven coach.
A
Warm up
B
Multidirectional Hip Stretch with Band
2 x 8
C
Supported Cossack Squat
3 x 10
D1
Banded Thoracic Rotation
4 x 6
D2
SL Supported KB RDL
4 x 8
E
F
Banded Overhead Tricep Extension
2 x 20
G
Optional Recovery
A
Warm up
B
DB Reverse Lunge
4 x 8
C1
Heels Elevated Cannonball Squat
5 x 10
C2
Eccentric Loaded Box Jump
5 x 3
D1
Banded Lateral Lunge
3 x 12
D2
Band Assisted Jump
3 x 20
E
Optional Recovery
A
Warm up
B1
Sprint
5 x 0:20
B2
Med Ball Rotational Push Pass
C1
Bent Over Pronated Landmine Row
3 x 8
C2
Med Ball Slam
3 x 15
D
Optional Recovery
A1
Warm up
A2
Rotational Med Ball Slams
4 x 15
B
Single Arm Band Push with Rotation
3 x 12
C
Low Band Pull Up x High Cable Push Down (Ground Force Pressure)
3 x 15
D
Optional Recovery
A
Warm up
B1
Air Bike
10 x 0:45
B2
Med Ball Scoop Toss
10 x 0:45
B3
Single Arm Farmer Carry
10 x 0:45
C
Air Bike
1 x 10:00
D
Optional Recovery
A
Warm up
B
Banded Sprinter Leg Drive
4 x 20
C1
Lying Banded Knee Raise
3 x 12
C2
Single Leg Step Up with Leg Drive
3 x 8
D
Single Leg Lateral Band Jumps
2 x 10
E1
Speed Hamburger Squat
3 x 10
E2
Lateral Jump to Rotational Box Jump
3 x 6
F
Optional Recovery
A
Warm up
B
Alternating Incline DB Bench Press
12, 12, 8, 8
C
Chest Supported DB Row
3 x 12
D1
Banded Straight Arm Lat Pulldown
4 x 15
D2
Standing DB Shoulder Press
4 x 8
E
1/2 Kneeling Low Cable Row
3 x 10
F
Wrist Strength Complex
1 x 5
G
Optional Recovery
A smooth, strong body structure is essential to perform at a high level. Try Golf SSR for FREE and come see why both pros and amateurs alike are choosing to use this program to enhance their golf performance.
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Ollie Osborne
PGA Tour Americas Professional
Verified Athlete"Coach Osborne's training has helped me increase my strength and mobility to play a full-time schedule. We were able to eliminate back pain and increase healthy weeks on the road in 2024 and look to improve even further in 2025."
Zach Kingsland
SMU Men's Golf
Verified Athlete"Coach Osborne has helped me stay healthy while gaining speed, which is essential to playing a full year of college and high-level amateur golf. These improvements helped me win my first collegiate event at the Trinity Forest Invitational in 2024."
Annie Park
LPGA Professional
Verified Athlete"Coach Osborne has worked closely with me to monitor a back injury and help me get back on track to play with a body that felt much more efficient. The demands of the LPGA schedule are tough, but his coaching has helped me manage it and feel much better week to week."
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KinetikGolf
KinetikGolf
KinetikGolf
