+

Get 20 off a 1 year subscription using the code OFFSEASON24 at checkout - Click here to get started!

Off Season Phase 1 Workout A

Download this workout - Click Here

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

Want to check out the full program on the Fit For Golf App + All my other programs? Click on the link below. You can avail of 20% off your first year by entering code SIGNUP20 at checkout.

Sign up montly Sign up yearly