Junior Elite
The Par Project Golf Fitness Group
GolfThis product changes throughout the year to cover pre-season, in-season, and post-season physical demands and adaptations. It is designed specifically for male and female golfers in the 15-20 year old age range. We will prepare you for physical changes such as growth spurts, and develop you physically to your maximum potential. We want you to be able to use golf to pave a pathway forward in your young life that opens up doors as you go into adulthood!
Conditioning
A
Lower Warm Up JGF
1 round of each exercise Glute Bridge 1 Leg x25/side Glute Bridge Both Legs x25 Lateral Plank Raise w/ Press x10/side Split Stance Airplane x10/side Reverse Lunge Rotate x10/side
B1
DB Reverse Lunge
3 x 8
B2
Split Squat Jump
3 x 4
B3
1 Leg Balance DB Hold
@ 0:30
Circuit
C
3 rounds 1 Leg Hinge Hold w/ DB Pass x8/side Jump Toss x8/side 180 Jump x4/side
Circuit
D
2 rounds Cross Plank Hold x30s/side 1 Side Loaded March x30s/side
Conditioning
A
Circuit
1 round of the following exercises Foam Roll Posterior Rotator x2min cap Reverse Lunge w/ Reach x10/side Push Up Hold x30s for 2 reps Shoulder Slides x10 Lying T x10 Banded 1 Arm External Rotation x10/side
B1
American KB Swing
3 x 8
B2
Perfect Push Up
3 x MAX
C1
Trap Bar Deadlift
3 x 8 @ 105 lb
C2
Jump to Single Leg Land
3 x 4
C3
Med Ball Shot Put
3 x 4
C4
Anti-Extension Deadbug
3 x 8 @ 10 lb
Circuit
D
Leg Destroyer 3 Rounds Hamstring Curl on Ball xMAX reps 80% ROM Goblet Squats xAMRAP 30s (use more weight week to week or try to complete more reps)
Circuit
A
2 minutes of foam rolling in EACH of the following areas (Focus on the spots that need it the most) Glutes Quads Calves
Circuit
B
2 rounds of the following exercises. Do both rounds of each exercise before moving onto the next. Scorpion x30s hold Elevated Pigeon x30s/side 2 foot hops x15s 1 Arm Row Hold x15s (use light weight) Explosive Push Up x5
Nathan Kingsley
Nate is a TPI Certified fitness professional. With 10 years of experience in the fitness industry; Nate has worked with all levels of golfers, from collegiate level to your weekend golfer.
Lee Barber
Bachelors in Exercise Science/ Titleist Performance Institute Certified level 3 Fitness, and Level 2 Junior/ Certified Strength and Conditioning Specialist (CSCS)/ Over 7 years of coaching amateur and professional athletes across all sports including PGA Tour, LPGA Tour, MLB, Nascar
This program is constructed with you In mind. The Par Project is designed for you to be at peak performance every time you step onto the course. Golf requires us to move well, move fast, and make it repeatable.
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Junior Elite
Junior Elite
Junior Elite
