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