The Lifetime Golfer General Warm-Up

Foam Roll / Soft Tissue: - Hamstrings - Glutes - Quads - QL / Lower Back and Side - Upper Back - Lats Movement Prep: - Worlds Greatest 1x8 each side - 1/2 Kneeling Hip Flexor Stretch to Hamstring Sweep 1x8 each side - 1/2 Kneeling Adductor Stretch 1x 5-8 each side - Deep Squat 1x5 (5s on the way down or Eccentric) - Split Squat 1x 5 each side (3s on the way down or Eccentric) - Body Weight Goodmorning 1x 8-10 - Downward Dog with Opposite Toe Touch 1x6 each side - Plank Shoulder Taps 1 x 10 each side - Push-Up + T Reach 1x5 each side

Ankle Pogo

2 x 12

1/2 Kneeling Anti-Rotation Hold

2 x 0:20

1/2 Kneeling Med Ball Lift

2 x 8

Squat Variation

4 x 5 @ 7, 7, 8, 8

1/2 Kneeling Cable or Band Row

2 x 12

1/2 Kneeling SA DB OH Press

2 x 12

Bench Prone Trap 3 Raise

2 x 8

Isometric Bear Hold

2 x 0:30

:20-:30 per muscle per side Foam Roll: - Hamstrings, Quads, Glutes, Lateral Hip, QL/Lower Back, Upper Back, Lats Lacrosse Ball Smash: - Bottom of the Feet - Glute - Lateral Hip - Upper Trap, Mid Trap, Low Trap - Outside and Back of the shoulder

Child's Pose Shoulder Cars

3 x 5

1/2 Kneeling T-Spine Rotation

3 x 5

90/90 Supine Breathing

3 x 8

Pigeon Stretch

3 x 0:30

90/90 Hip Flows

3 x 5

Cat / Camel

3 x 8

The Lifetime Golfer General Warm-Up

Foam Roll / Soft Tissue: - Hamstrings - Glutes - Quads - QL / Lower Back and Side - Upper Back - Lats Movement Prep: - Worlds Greatest 1x8 each side - 1/2 Kneeling Hip Flexor Stretch to Hamstring Sweep 1x8 each side - 1/2 Kneeling Adductor Stretch 1x 5-8 each side - Deep Squat 1x5 (5s on the way down or Eccentric) - Split Squat 1x 5 each side (3s on the way down or Eccentric) - Body Weight Goodmorning 1x 8-10 - Downward Dog with Opposite Toe Touch 1x6 each side - Plank Shoulder Taps 1 x 10 each side - Push-Up + T Reach 1x5 each side

Box Jump

2 x 5

Half Kneel Chop

2 x 5

1/2 Turkish Get Up

2 x 5

DB Bench Press

4 x 6 @ 7, 7, 8, 8

DB RDL

3 x 10

Single Leg Glute Bridge

3 x 8

Child's Pose Needle Threads

2 x 8

Mcgill KB Bottoms up Carry

2 x 15

:20-:30 per muscle per side Foam Roll: - Hamstrings, Quads, Glutes, Lateral Hip, QL/Lower Back, Upper Back, Lats Lacrosse Ball Smash: - Bottom of the Feet - Glute - Lateral Hip - Upper Trap, Mid Trap, Low Trap - Outside and Back of the shoulder

Child's Pose Shoulder Cars

3 x 5

1/2 Kneeling T-Spine Rotation

3 x 5

90/90 Supine Breathing

3 x 8

Pigeon Stretch

3 x 0:30

90/90 Hip Flows

3 x 5

Cat / Camel

3 x 8

The Lifetime Golfer General Warm-Up

Foam Roll / Soft Tissue: - Hamstrings - Glutes - Quads - QL / Lower Back and Side - Upper Back - Lats Movement Prep: - Worlds Greatest 1x8 each side - 1/2 Kneeling Hip Flexor Stretch to Hamstring Sweep 1x8 each side - 1/2 Kneeling Adductor Stretch 1x 5-8 each side - Deep Squat 1x5 (5s on the way down or Eccentric) - Split Squat 1x 5 each side (3s on the way down or Eccentric) - Body Weight Goodmorning 1x 8-10 - Downward Dog with Opposite Toe Touch 1x6 each side - Plank Shoulder Taps 1 x 10 each side - Push-Up + T Reach 1x5 each side

Split Squat Jump

2 x 3

1/2 Kneeling MB Shot Put

2 x 3

Paloff Press

2 x 8

Trap Bar Deadlift

5 x 3 @ 6, 7, 7, 7.5, 8

Lat Pulldown

3 x 12

Push-Up Plus

3 x 15

Suitcase Carry

3 x 30

Couch Stretch (Hip Flexors)

3 x 0:30

FIgure 4 Stretch

2 x 0:30

:20-:30 per muscle per side Foam Roll: - Hamstrings, Quads, Glutes, Lateral Hip, QL/Lower Back, Upper Back, Lats Lacrosse Ball Smash: - Bottom of the Feet - Glute - Lateral Hip - Upper Trap, Mid Trap, Low Trap - Outside and Back of the shoulder

Child's Pose Shoulder Cars

3 x 5

1/2 Kneeling T-Spine Rotation

3 x 5

90/90 Supine Breathing

3 x 8

Pigeon Stretch

3 x 0:30

90/90 Hip Flows

3 x 5

Cat / Camel

3 x 8