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ROT8 Integrated Golf Fitness

ROT8 Integrated Golf Fitness

Golf
Coaches
Donny Pearson and Dr. Brad Anuszkiewicz

The ROT8 Integrated Golf Fitness program is designed with a MAJOR FOCUS on golf performance. Developed by fitness experts and doctors specializing in human performance, this program aims to not only improve your physical fitness but also elevate your golf game to the next level.

Look good, feel good, and outdrive your friends.

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CRUSH THE BALL
Unlock explosive distance and dominate the fairway by improving rotational power and speed.
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IMPROVE FUNCTION
Gain better control and reduce pain by improving balance, stability, mobility, and core strength.
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LIVE A HEALTHIER LIFE
Feel your best – boost heart health, become stronger, reduce stress, and energize your life.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Workouts designed to help you live a healthier life and improve your golf game
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Exercise Video Guidance
Instructional videos for every movement ensuring proper form
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Advanced Programming
Our team of coaches and doctors are only giving you their best to succeed
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Our all-in-one solution to help you stay consistent and motivated
Equipment
Required
Dumbbells // Resistance Band // Medicine Ball
Recommended
Bike // Rower // Treadmill // Bench
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-4-29

WARM-UP

A

2:00 Light Cardio Right into… 2 Rounds 10 High Knees 10 Butt Kickers 10 Toe Swipes/Side 10 Banded Pass Throughs

POWER PART 1

B

4 SETS 5 DB Goblet Squat 5 DB Deadlift Use a challenging weight and make each rep take 5 seconds. (Score is Weight)

POWER PART 2

C

2 SETS 10 DB Goblet Squat 10 DB Deadlifts Lower the weight and give me 10 solid reps of each x2 (Score is Weight)

S.C.A.B

D

FOR REPS MAX Push-Up + Toes Reaches Perform as many reps as possible in 3 minutes. L+R=2 Reps. (Score is Reps)

MOBILITY

E

ROT8 Flow - 2:00

Monday
2024-4-30

WARM-UP

A

3 Rounds: 10 Shoulder Taps 20 Scap Pushups 10 Alt. Down Dog to Pigeon

S.C.A.B

B

3 SETS 10-12 Half Kneeling DB Woodchoppers each side 10-12 Single Arm DB Bent Over Rows each side Go through the 3 sets slow and controlled. (Score is weight)

ENDURANCE

C

“Tabata-Style”: :20sec on, :10sec off for 8minutes: MB Rainbow Slams (1st 4min) Air Squats (2nd 4min) Do as many slam balls as you can for :20sec. Rest for :10sec. Then resume doing as many slam balls as you can. Repeat until you’ve hit a total of 4min. Then do as many air squats as you can for :20sec, rest for :10sec. There is a tabata timer within the app, select tabata then 8 minutes. (Score is Reps)

MOBILITY

D

:30sec Doorway Pec Stretch :30sec each side Standing QL Stretch

Wednesday
2024-5-2

WARM-UP

A

2 Rounds: :30sec High Knees :30sec Butt Kickers 10 Moose Antlers each side

POWER

B

5 SETS 6-8 Single Arm DB Gorilla Ground and Pound Row each side 6-8 DB Bulgarian Split Squats each side (Score is weight used)

S.C.A.B

C

3 SETS 20 DB Single-Leg RDLs 10 sec Hollow Holds + 15 V-Ups Then, Max Time Hollow Hold Perform 20 quality and controlled Single-Leg RDLs (10 each side) keeping core and glutes engaged, then perform a hollow hold for :20sec and go straight into 15 reps of V-ups. Rest 1 min between sets. After completing the 3rd set, go straight into holding a (4th) hollow hold for as long as possible. (Score is time of holding the last hollow hold)

MOBILITY

D

Pigeon - 1:00 each side

Thursday
2024-5-3

WARM-UP

A

2:00 Light Cardio Right Into… 2 Rounds 20 Scap Pushups 20 Hip Swivels

S.C.A.B

B

3 SETS: :30sec Side Planks + 10 Side Plank + DB Rotations (each side) Hold a plank with no weight then go right into the 10 rotations with a light to moderate DB. Rest as needed between sets. (Score is Weight)

ENDURANCE

C

RUN, ROW OR BIKE 1 SET 30:00 at 7/10 effort Hold a moderate and consistent pace for thirty minutes. Total Time - 30:00 (Score is Meters)

MOBILITY

D

Twisted Cross - 2:00 each side

Coaches
coach-avatar Donny Pearson

Donny isn’t your average trainer. An expert in human performance, he specializes in unlocking explosive power. From working with pro athletes to crafting wellness programs for tactical teams, Donny leverages his experience to create a unique strategy that will supercharge your driving power, just like he has for countless others.

coach-avatar Dr. Brad Anuszkiewicz

Dr. Brad is a leading chiropractic professional with advanced training in applied kinesiology, functional neurology, and sports rehabilitation. He specializes in helping golfers of all levels unlock their peak performance by optimizing their movement patterns and adding distance to their drives.

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OUR GUARANTEE

We want you to experience the whole ROT8 experience before fully committing. If you decide it’s not for you, you can cancel your membership right in the app, no questions asked. There is no contract. We will also point you in the right direction based on w

Start My 7-Day Free Trial
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FAQs
HOW MUCH TIME DO I NEED?
Our program offers workouts 4 days a week (Monday, Tuesday, Thursday, Friday) at 45-60 minutes each. Plus, enjoy the flexibility to rearrange workouts within the app to fit your schedule. This program isn’t a one-time thing! As a member, you’ll receive new workouts every week.
WHAT IS THE ROT8 METHOD?
The ROT8 program isn’t just about swinging a club. It’s a comprehensive approach that tackles five key elements to transforms both your health and your game. Warm-up, Power, Endurance, S.C.A.B (Stability, Core and Balance) and Mobility.
HOW MUCH WEIGHT DO I NEED?
Dumbbells: Men's 5-50 lbs, Women's 5-35 lbs. Consider space-saving adjustable sets (5, 10, 35, 50 lbs). Resistance Bands: Men's 30 lbs, Women's 18 lbs. Medicine Balls: Men's 10 lbs, Women's 6 lbs. Visit ROT8.GOLF for trusted brand links.
The Proof
verified-athlete-avatar Jeremy P.

Father, Business Owner, Weekend Warrior

Verified Athlete

"I’m 37 and I’ve never been in better shape. This is exactly what I was looking for."

verified-athlete-avatar Gabriel P.

Firefighter, Golfer (Kinda)

Verified Athlete

"“I’ve tried workouts from various apps, but these are hands down the best I’ve ever experienced.”"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

ROT8 Integrated Golf Fitness
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ROT8 Integrated Golf Fitness
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ROT8 Integrated Golf Fitness
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ROT8 Integrated Golf Fitness