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

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