Autoplay
Autocomplete
Previous Lesson
Complete and Continue
12 Week Total Golf Fit Program - Advanced
12 Week Advanced Program
Program Overview and Instructions
Weeks 1-3 Workout A
Workout Summary
Full Warm Up (8:08)
Superset 1 - Hip Hinge Mechanics with a Club. 2 Sets of 12 (1:11)
Superset 1 - Single Leg Shoulder Rotations. 2 Sets of 12 (0:54)
Superset 1 - Half Kneeling Chops. 2 Sets of 12
Superset 2 - Squats with Mini Band or Weight. 3 Sets of 12 (0:51)
Superset 2 - T's Y's and L's. 3 Sets of 12 (2:27)
Superset 3 - Push Up Negatives. 3 Sets of 6 (5-12 sec holds) (1:22)
Superset 3 - Dead Bug Opposite Arm Opposite Leg. 3 Sets of 6 (1:06)
Pelvic Tilts with Glute Engagement. 1 Set of 12 (2-5 Seconds Down) (1:05)
Supine Leg Lifts with Rotation. 1 Set of 6 (1:01)
Clam Shells. 1 Set of 12 (1:11)
Torso Turns with Wall Support. 1 Set of 12 (0:39)
Weeks 1-3 Workout B
Workout Summary
Full Warm Up (8:08)
Bird Dog with Shoulder Flexion. 1 set of 6 (1:04)
Superset 1 - Jump Squats. 4 Sets of 4 (0:35)
Superset 1 - Bicycles. 4 Sets of 20-30 Seconds (0:56)
Superset 2 - Deep Squats with Weight. 3 Sets of 12 (1:00)
Superset 2 - Side Planks. 3 Sets of 30-60 Seconds (1:05)
Superset 2 - Split Stance Rows. 3 Sets of 8 (0:46)
Cats and Dogs. 1 Set of 12 (0:52)
Childs Pose Into Extension. 1 Set of 6 (1:12)
Open Books. 1 Set of 6 (0:43)
Ankle Plantarflexion and Dorsiflexion. 1 Set of 12 (0:36)
Standing Dynamic Neck Stretch. 1 Set of 12 (0:46)
Weeks 4-7 Workout A
Workout Summary
Full Warm Up (8:08)
Double Leg Bridges. 1 Set of 12 (2-10 Sec Hold) (1:04)
Superset 1 - Overhead Side to Side Medicine Ball Slams. 4 Sets of 4
Superset 1 - Half Kneeling Medicine Ball Throw. 4 Sets of 4 (1:07)
Superset 1 - Single Leg Lateral Hops. 4 Sets of 4 (1:02)
Superset 2 - Reverse Crunches. 3 Sets of 30-45 seconds (1:28)
Superset 2 - Sitting Shoulder Press, Neutral Pelvis. 3 Sets of 8 (0:44)
Superset 3 - Duck Walk. 3 Sets of 8 (0:55)
Superset 3 - Prone Planks. 3 Sets of 30-60 Seconds (1:06)
Upper Body Stretch with a Pole 3 Ways. 1 Set of 12 (1:31)
Sitting Internal Rotation Stretch. 1 Set of 12 (1:12)
Standing Supported Hip Rotations. 1 Set of 12 (0:53)
Weeks 4-7 Workout B
Workout Summary
Full Warm Up (8:08)
Bird Dog with Shoulder Flexion. 1 Set of 12 (1:04)
Band Resisted Deadlifts. 1 Set of 12 (1:03)
Superset 1 - Broad Jumps. 4 Sets of 4 (0:35)
Superset 1 - Split Stance Chest Press with Rotation. 4 Sets of 10 (1:23)
Superset 2 - Single Arm Dumbbell Rows Ipsilateral. 4 Sets of 8 (0:35)
Superset 2 - Squats with Dumbbell. 4 Sets of 8 (0:49)
Superset 3 - Half Kneeling Lifts. 2 Sets of 8 (1:19)
Superset 3 - Single Leg Airplanes. 2 Sets of 8 (0:55)
Superset 3 - Half Kneeling Resisted Rotation. 2 Sets of 8 (0:48)
Pelvic Tilts Supported. 1 Set of 12 (0:35)
Sitting Torso Turns Two Ways. 1 Set of 12 (1:43)
Quadraped Reachbacks. 1 Set of 12 (0:51)
Weeks 8-12 Workout A
Workout Summary
Full Warm Up (8:08)
Superset 1 - Broad Jump with 90-Degree Turn. 4 Sets of 4 (0:53)
Superset 1 - Side to Side Medicine Ball Slams. 4 Sets of 4 (0:31)
Superset 2 - Single Leg Lateral Hops with Power Emphasis. 4 Sets of 4 (1:02)
Superset 2 - Step Through Medicine Ball Throw. 4 Sets of 4 (0:54)
Superset 3 - Bent Over Rows. 3 Sets of 8 (0:53)
Superset 3 - Squat with Dumbbell. 3 Sets of 8 (0:49)
Superset 3 - Seated Band Rotations. 3 Sets of 8 (1:51)
Superset 4 - Single Leg Bridge Pulses. 3 Sets of 30 Seconds (0:52)
Superset 4 - Resisted Rotation Lateral Walkouts. 3 Sets of 8 (0:57)
Superset 4 - Planks with Leg Raise. 3 Sets of 40-60 Seconds
Hip Circles. 1 Set of 6 (1:06)
Pelvic Tilts Supported. 1 Set of 12 (0:35)
External Rotation with Assistance and Resistance. 1 Set of 12 (1:14)
Weeks 8-12 Workout B
Workout Summary
Full Warm Up (8:08)
Bird Dog with Resisted Shoulder Flexion. 1 Set of 6 (1:31)
Superset 1 - Oblique Twisters. 4 Sets of 10 (0:51)
Superset 1 - Single Leg Jump Squats Land On Two Feet. 4 Sets of 4 (0:37)
Superset 1 - Chest Pass with Medicine Ball. 4 Sets of 4 (0:29)
Superset 2 - Split Squat with Dumbbells. 3 Sets of 8 (0:46)
Superset 2 - Oblique V Ups. 3 Sets of 30 Seconds (0:57)
Superset 2 - Mini Band Arm Raises 3 Sets of 8
Superset 3 - Duck Walk. 3 Sets of 8 (0:55)
Superset 3 - Split Stance Chest Press. 3 Sets of 8 (0:34)
Superset 3 - Squat Position Hip Sways. 3 Sets of 8 (1:11)
Childs Pose Into Extension. 1 Set of 6 (1:12)
Split Stance Resisted Torso Turns with Wall Support. 1 Set of 12 (0:56)
Standing Dynamic Neck Stretch. 1 Set of 12 (0:46)
Teach online with
Pelvic Tilts Supported. 1 Set of 12
Lesson content locked
If you're already enrolled,
you'll need to login
.
Enroll in Course to Unlock