Golf Performance Foundations Playlist
This series of workouts is ideal for the golfer who has had some time off from working out or is relatively new to strength training. There are 4 sections in our foundations program:
1. Rotation/Anti-rotation
2. Unilateral
3. Golf Athlete
4. Total Golf Performance
Each of these sections includes 2 workouts. You can do each of these workouts once per week (2 total workouts per week) or twice per week (4 total workouts per week) depending on your schedule. Start with section 1 for 2 weeks. Then move to section 2 for 2 weeks. Section 3 for 2 weeks. Lastly, section 4 for 2 weeks. On the days in between, do your mobility or recovery workouts.
The foundations program is designed to be completed in 8 weeks. Upon completion of this program contact your member success manager for next steps!
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Intro to Golf Performance Foundations
This series of workouts is ideal for the golfer who has had some time off from working out or is relatively new to strength training. There are 4 sections in our foundations program:
1. Rotation/Anti-rotation
2. Unilateral
3. Golf Athlete
4. Total Golf PerformanceEach of these sections include...
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Foundations #1- Core & Anti-Rotation 1
Equipment: DBs, Bands
Round #1
1. Pallof Parallel or split
2. KB or DB Hold & March
3. Bird DogsRound #2
4. DB Hip To Halo
5. Shoulder Taps -
Foundations #2- Core & Anti-Rotation 2
Equipment - Bands, DBs, Mat
1. Pallof Press w/OH Reach 6/ea
2. Suitcase RDL 6/ea
3. Disassociation Plank 6/ea
4. DB Tall Kneeling Twist & Press 6/ea
5. Disassociation Plank 6/ea -
Foundations #3- Unilateral 1
Equipment - DB's, Bands, Mat
1. Step Ups 2x6/each side
2. Split RDL 2x6/each side
3. 1 Arm Band Row 2x8/each side
4. DB SA Floor Press 2x8/each side -
Foundations #4- Unilateral 2
Equipment - DBs, Bands, Mat
1. Split Squat 8/ea
2. Single Arm Bent Rows 8/ea3. Banded SA Chest Press 8/ea
4. Lateral Lunge to Stork 8/ea -
Foundations #5- Golf Athlete 1
Equipment - DB's, Bands
Round #1
1. Goblet Squats (3:1:1) 8x
2. Low Band Pulls 8/ea
3. Tempo Pushups 8xRound #2
4. Split Squat w/Rotation 8x/ea
5. 180° Jumps 4/ea -
Foundations #6- Golf Athlete 2
Equipment - DB's, Bands, Mat
Round #1
Goblet Rev Lunge 6/ea
Band Trunk Rotations w/Club 8Round #2
Band SA Chest Press 8/ea
Split RDL 6/eaRound #3
Plank March
Side lying Adduction & IR -
Foundations #7- Total Golf Performance 1
Equipment - DB's, Dowel or Golf Club,
Round #1
Hip Diss Pattern Assist
Hip Standing IR
DB Split Stance Twist & PressRound #2
Swing Heel Pressure 1
Swing Heel Pressure 2
Swing Heel Pressure 3 -
Foundations #8- Total Golf Performance 2
Equipment - DB's, Bands, Dowel or Club, Med Ball (MB)
SL RDL 2x8Round #1
1. SL RDL 2 x 8
2. Trunk Rotation w/Dowel 2x8/ea
3. Arm Row w/Rotation 8/eaRound #2
3. MB GRF Pendulum x12/ea
4. Speed Skater 2 x 6/ea
5. Split Squat Slam 2x 6/ea
