4Balance Fitness Forge: Golf
4Balance Fitness
Golf, Strength & Conditioning, MobilityForge Golf is strength, power, and mobility built for the real demands of the swing — not random workouts, and not generic lifting that never shows up on the course. Every session is programmed by Michael Cole and delivered through the Train Heroic app, with new programming every week. The whole team runs the same plan, and you can jump in today right where the cycle is — no waiting for a new block. It's generalized team programming built for every golfer — junior, amateur, competitive, or weekend player — all training the same foundation: rotational speed and power, hip and thoracic-spine mobility, single-leg strength, and the core stability that protects your lower back. Regressions are built in for older or limited-mobility golfers, so one program works for the whole team. And when you join, you're not buying a PDF — you're on the leaderboard with every golfer running this program nationwide. You see their work, they see yours, and that's what keeps you showing up.
Dynamic Warm-Up / Movement Prep
A
1 Round 1. Cat-Cow — 1 × 8 — easy — controlled — 15 sec — Move through the spine without forcing end range. 2. World’s Greatest Stretch with T-Spine Reach — 1 × 5/side — easy — controlled — 15 sec — Rotate through the upper back, not the low back. 3. 90/90 Hip Switch — 1 × 8/side — easy — smooth — 15 sec — Keep chest tall and own both hip positions. 4. Glute Bridge with Reach — 1 × 10 — easy — 2-sec squeeze — 30 sec — Drive through heels and reach long through the ribs. 5. Lateral Lunge Rock — 1 × 8/side — easy — controlled — 15 sec — Sit into the hip while the opposite leg stays long.
Rotational Power
B
1. Med-Ball Rotational Scoop Tthrow — 4 × 4/side — explosive, RPE 6 — fast reset — 45 sec — Load the trail hip, then throw through the wall with speed. Home option: Band rotational punch — 4 × 5/side. 2. Countermovement Jump to Stick — 3 × 3 — explosive, bodyweight — reset each rep — 45 sec — Jump tall, land quiet, freeze balanced.
C
Trap Bar Deadlift
5 x 5
D
DB Bulgarian Split Squat
3 x 12
E
Half Kneeling Cable Chop
3 x 16
F
DeadBug
3 x 12
G
Suitcase Carry
3 x 60
Mobility Finish
H
1. Half-Kneeling Hip Flexor Stretch with Reach — 1 × 45 sec/side — easy — breathe — none — Squeeze the back glute before reaching. 2. Open Book T-Spine Rotation — 1 × 8/side — easy — 2-sec pause — none — Let the eyes follow the hand.
Finisher
I
Incline Walk or Easy Bike — 8–12 min — RPE 5 — steady — none — Finish feeling better than when you started.
Circuit
A
2 Rounds 1. 90/90 Hip Switch × 8/side — easy — smooth — 15 sec — Own the hip rotation without rushing. 2.Quadruped T-Spine Rotation × 8/side — easy — 2-sec pause — 15 sec — Rotate chest toward the ceiling. 3.Standing Hip Airplane Supported × 5/side — easy/moderate — controlled — 30 sec — Use a wall or rack; move from the hip. 4. Band Split-Stance Rotation × 6/side — RPE 5–6 — fast but clean — 30 sec — Separate hips and shoulders, then unwind. 5. Tall-Kneeling Med-Ball Chest Pass × 5 — explosive — reset each rep — 30 sec — Brace glutes and throw straight through. 6. Easy Walk / Bike / Rower — 15 min — RPE 4–5 — nasal breathing only — none — Flush, do not condition hard. Note: Before a round, do only exercises 1–5 and keep every rep smooth.
Dynamic Warm-Up / Movement Prep
A
1 Round 1. Band Pull-Apart × 15 — easy — controlled — 15 sec — Keep ribs down and shoulder blades moving. 2.Scap Push-Up × 10 — easy — controlled — 15 sec — Push the floor away without bending elbows. 3. Half-Kneeling T-Spine Rotation × 6/side — easy — 2-sec pause — 15 sec — Rotate from the upper back. 4. Wall Slide with Lift-Off × 8 — easy — controlled — 30 sec — Keep low back from arching. 5. Light Cable Row × 15 — RPE 4 — smooth — 30 sec — Wake up the upper back.
B
Step-Behind Med-Ball Rotational Throw
4 x 3
C
DB Floor Press
4 x 6
D
Chest-Supported DB Row
3 x 8
E
Half Kneeling Landmine Press
3 x 12
F
Low to High Cable Lift
3 x 16
G
Side Plank with Top Leg Raise
3 x 60
H
KB Farmer's Carry
3 x 30
Finisher
I
Easy SkiErg / Bike / Incline Walk — 8 -15 min — RPE 5 — steady — none — Keep shoulders relaxed.
Mobility Finish
J
1 Round 1. Lat Stretch on Bench × 45 sec — easy — breathe — none — Sink chest down while ribs stay controlled. 2. Seated T-Spine Rotation × 6/side — easy — 2-sec pause — none — Keep hips still and rotate chest.
Circuit
A
Time: 20 minutes. 1. Easy Bike / Walk / Rower — 8–12 min — RPE 4–5 — nasal breathing — none — Increase blood flow without fatigue. 2. Child’s Pose Lat Reach — 1 × 6/side — easy — 3-sec pause — 15 sec — Reach long through the side body. 3. Couch Stretch — 1 × 45 sec/side — easy — breathe — 15 sec — Glute tight, ribs down. 4. Open Book Rotation — 1 × 8/side — easy — 2-sec pause — 15 sec — Let the upper back rotate. 5. Supine 90/90 Breathing — 2 × 5 breaths — easy — full exhale — 30 sec — Exhale fully and feel ribs drop. Note: Older or tight golfers can make this the daily minimum routine.
Michael Cole
All programming is written by Michael Cole — former two-sport athlete, current professional wrestler, and co-owner of 4Balance Fitness, with over 40 years of playing and training experience. 4Balance Fitness is the official strength & conditioning partner of The Vault.
Golfers of every level — junior, amateur, competitive, and weekend players. You'll want a basic weight room plus a cable or band anchor. Regressions are built in for older or limited-mobility players. Start anytime; jump into the current week.
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When you join a team you’re getting more than programming, you’re joining an online community.
4Balance Fitness Forge: Golf
4Balance Fitness Forge: Golf
4Balance Fitness Forge: Golf
