Intro to Golf Performance Foundations
Golf Performance Foundations Playlist • 1m 33s
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!
Up Next in Golf Performance Foundations Playlist
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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
