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Off Season Phase 1 Workout A

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Superset 1: Mobility:
Seated Ankle Rotation
Very slow & controlled
1 x 10 each way
Quadruped Hip Circle
Very slow & controlled
1 x 10 each way
Quadruped Flexion / Extension
Very slow & controlled
1 x 10
Half Kneeling Shoulder Circle
Very slow & controlled
1 x 10 each way
Superset 1: Mobility:
Seated Ankle Rotation
Very slow & controlled
1 x 10 each way
Quadruped Hip Circle
Very slow & controlled
1 x 10 each way
Quadruped Flexion / Extension
Very slow & controlled
1 x 10
Half Kneeling Shoulder Circle
Very slow & controlled
1 x 10 each way
Superset 2: Golf Specific Mobility & Body Control:
Supine Pelvic Tilt
Slow & controlled
2 x 10
Hip Bridge
Slow & controlled
2 x 10
Pelvis Rotation w/Support
Slow & controlled
2 x 10 each side
Torso Rotation w/Hips on Wall
Slow & controlled
2 x 10 each side
Superset 2: Golf Specific Mobility & Body Control:
Supine Pelvic Tilt
Slow & controlled
2 x 10
Hip Bridge
Slow & controlled
2 x 10
Pelvis Rotation w/Support
Slow & controlled
2 x 10 each side
Torso Rotation w/Hips on Wall
Slow & controlled
2 x 10 each side
Superset 3: Power:
Vertical Jump
Maximum explosivness
3 x 5
Med Ball Slam
Maximum explosivness
3 x 5
Superset 3: Power:
Vertical Jump
Maximum explosivness
3 x 5
Med Ball Slam
Maximum explosivness
3 x 5
Superset 4: Strength 1:
Squat (Eccentric Emphasis)
5 seconds down - explode up
3 x 5-8
Single Leg Deadbug
Slow & controlled
3 x 5-10 each side
Pull-up (Eccentric Emphasis)
5 seconds down
3 x 3-6
Superset 4: Strength 1:
Squat (Eccentric Emphasis)
5 seconds down - explode up
3 x 5-8
Single Leg Deadbug
Slow & controlled
3 x 5-10 each side
Pull-up (Eccentric Emphasis)
5 seconds down
3 x 3-6
Superset 5: Strength 2:
Singe Leg Hip Hinge w/Dowel
Slow & controlled
3 x 6-8 each side
Kneeling Cable Rotation
Slow & controlled
3 x 8 each side
Dumbbell Bench Press (Eccentric Emphasis)
5 seconds down - explode up
3 x 6-8
Superset 5: Strength 2:
Singe Leg Hip Hinge w/Dowel
Slow & controlled
3 x 6-8 each side
Kneeling Cable Rotation
Slow & controlled
3 x 8 each side
Dumbbell Bench Press (Eccentric Emphasis)
5 seconds down - explode up
3 x 6-8

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