12 Week Total Golf Fit Weeks 1-4
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Intro Video and Program Notes (0:28)
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Workout Summary
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Upper Body Stretch with a Pole. 1 Set of 10 Reps (0:53)
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Lunges with a Twist. 1 Set of 10 Reps (0:56)
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Ankle Plantarflexion and Dorsiflexion. 1 Set of 10 Reps (0:36)
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Hip Circles. 1 Set of 10 Reps (1:06)
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Cats and Dogs. 1 Set of 10 Reps (0:52)
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Open Books Resisted. 1 Set for 10 Reps (0:47)
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Double Leg Bridges. 2 Sets of 10 Reps (2-10 Sec Holds) (1:04)
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Dead Bug Opposite Arm Opposite Leg. 2 Sets of 10 Reps (1:06)
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Mini Band Walks Forward and Backward. 2 Sets of 10 Reps (Forward and Back = 1 Set) (0:41)
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Bird Dog with Shoulder Flexion. 2 Sets of 10 Reps (1:04)
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Hip Hinge Mechanics with a Club. 2 Sets of 10 Reps (1:11)
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Push Up Negatives. 2 Sets of 5 Reps (5-10 Secs Down) (1:22)
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T's and Y's. 2 Sets of 10 Reps (2:05)
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Squats with Dumbbell. 2 Sets of 10 Reps (0:49)
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Squats with Hip Turn Supported. 2 Sets of 10 Reps (1:13)
12 Week Total Golf Fit Weeks 5-8
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Workout Summary
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Full Body Warm Up (8:08)
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Supine Single Leg Lift with Rotation. 1 Set of 10 Reps (1:01)
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Upper Body Stretch with a Pole 3 Ways. 1 Set of 10 Reps (1:31)
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Reachbacks Lumbar Lock. 1 Set of 10 Reps (0:43)
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Lying Straight Leg Hip Circles. 1 Set of 10 Reps (1:20)
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Bird Dog with Resisted Shoulder Flexion. 2 Sets of 10 Reps (1:31)
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Double Leg Bridges with a Mini Band. 2 Sets of 10 Reps (2-10 Sec Holds) (1:04)
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Half Kneeling Chops. 2 Sets of 10 Reps (1:22)
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Seated Band Rotations. 2 Sets of 10 Reps (1:51)
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Squats with Dumbbell. 3 Sets of 10 Reps (0:49)
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Prone Planks. 2 Sets of 30-60 Secs (1:06)
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Single Leg with Shoulder Rotations. 1 Set of 10 Reps (0:54)
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T's Y's and L's. 2 Sets of 10 Reps
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Squat to Press with Power Emphasis. 2 Sets of 6 Reps (1:12)
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Deep Squats with Weight. 1 Set of 10 Reps (1:00)
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Band Resisted Deadlifts. 2 Sets of 10 Reps (1:03)
12 Week Total Golf Fit Weeks 9-12
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Workout Summary
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Full Body Warm Up (8:08)
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Sitting Internal Rotation Stretch. 1 Set of 10 Reps (1:12)
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Upper Body Stretch with a Pole 3 Ways. 1 Set of 10 Reps (All Ways) (1:31)
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Split Stance Torso Turns with Wall Support. 1 Set of 10 Reps (0:45)
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Pelvic Tilts Supported. 1 Set of 10 Reps (0:35)
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Duck Walks. 2 Sets of 10 Reps (0:55)
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Prone Planks. 2 Sets of 45-90 Secs (1:06)
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Squats with Dumbbell. 3 Sets of 10 Reps (0:49)
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Seated Band Rotations. 3 Sets of 10 Reps (1:51)
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Half Kneeling Resisted Rotation Chest Press. 2 Sets of 10 Reps (0:48)
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Split Stance Rows with Band. 2 Sets of 10 Reps (0:46)
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Jump Squats. 3 Sets of 6 Reps (0:35)
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Single Arm Rotational Chest Press. 3 Sets of 6 Reps (1:19)
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Single Leg Hinges with Toe Touch. 2 Sets of 10 Reps (0:50)
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Deep Squats with Weight. 1 Set of 10 Reps (1:00)
