The Complete Golf Workout: An 8 Week Program To Tee Off Your Golf Fitness

group of people doing pushups

As the game has evolved over the past 20 years, so has the player.  A lot of this started in the mid/late 90’s when Tiger Woods arrived.  When Tiger dominated the game he was the exception, not the standard. All of that has changed! 

No longer are golfers these stoutly shaped individuals but today they are these lean, strong athletes who can hit the ball a mile (just look at guys like Brooks Koepka, Rory McIlroy, and Dustin Johnson).

Why The Need For a Golf Fitness Program?

Athletic bodies are now the standard and the stoutly shape is the exception. If you’re not in good shape you are robbing yourself of longevity and strokes.

“The Complete Golf Workout” is a comprehensive 8 week golf fitness program that was created because we saw a huge gap in how fitness and golf have been traditionally married together, and were inspired to make a change.

Golf has long been a sport that flies under the radar for athletics. It is a sport known for hand-eye coordination, balance, and accuracy, but rarely receives the recognition it deserves for being a highly athletic and explosive sport. We believe it’s time to set the record straight. 

The majority of the golf workouts, designed to help take their game to the next level, focus on a slow, linear, and deliberate approach to training. We personally know that golf is actually a highly explosive and repetitive sport, and that a slow and deliberate approach to training cannot properly prepare athletes for the shear forces on the body that every swing entails.

With the rise of golf-related injuries being more prevalent, we felt compelled to change the landscape of other fitness programs to incorporate specific golf exercises and golf stretches for a comprehensive workout. 

The goal is to have more skills, power, and dynamic movements to support the overwhelming body of evidence that overall strength, conditioning, coordination, agility, explosive power, muscle tonus, endurance, speed, and balance all have their place in the sport of golf. 

Our passion lies in providing a golf fitness program that will prevent injuries, pain, and unnecessary torque on the body. We do this by providing an introductory program that won’t take hours at the gym.

While most golf workouts and trainers focus on movement patterns in the frontal and sagittal plane, we know that most injuries happen during non-linear movements (such as twisting), so our golf fitness program focuses specifically on addressing the transverse plane and on incorporating rotational movements.

We also place an emphasis on core development, hip drive and power development, and full-body conditioning. We understand that golf is a full-body sport and that athletes need upper, lower, and core strength to play at their best. 

This program is designed to be an introduction for those who are fitness beginners or just starting to incorporate a fitness program for their game.  This 8 week program focuses on building a solid fitness foundation by only using only bodyweight movements.

Why This Golf Workout Program In Particular?

As a team of passionate golfers and fitness advocates, our goal is to create a resource for golfers to use as a starting point to incorporate fitness and exercise into their game.

This journey started because we were frustrated with what was currently available on the market.  On one end of the spectrum you had golf fitness programs that we’re quite outdated and the other end you had some solid programs with zero instruction about the movements/exercises.

In addition there were programs that had a ton of hype, HIT THE BALL 30 YARDS FARTHER IN JUST 2 WEEKS!  There were also just the golf specific exercises that weren’t incorporated into a comprehensive program.

Like any entrepreneur, we noticed the need for a comprehensive golf fitness program void of any hype but loaded with practical information along with a step by step guide.

So here’s what you can expect from this guide:

  • Functional/Practical information
  • A comprehensive program with adequate instruction

Here’s what NOT TO EXPECT:

  • Results without hard work
  • A ton of hype

So that’s it, this post will be a comprehensive resource about practical, functional information (without the hype) in order to get you into not only great golf shape but great overall physical shape.

The Golf Workouts

This program is designed to be done on two consecutive days, followed by one day of rest and then another two consecutive days.  For example, do Workout 1 on Monday, Workout 2 on Tuesday, take Wednesday off, do Workout 3 on Thursday and Workout 4 on Friday.

In addition, each workout should be preceded by a 10-15 minute warm-up/dynamic stretching routine and followed with a 10-15 minute cool-down.  For weeks 1-4, we will use the same warm-up and cool-down and for weeks 5-8 we will switch up the warm-up and cool-down just a little bit.

For workouts #1-8, we’ve embedded an actual video of the workouts so you can become familiar with the movements.

Finally, if you’re not familiar with a movement, at the end of this post we’ll have a video link demonstrating each movement in addition to having some quick tips and benefits of the movement. Let’s go ahead and get started!

Week 1/Workout 1:

Warm-up:

  • 1 minute jog in place
  • 1 minute run in place
  • 1 minute skiers
  • 1 minute jumping jacks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (4 each leg)
  • 20 toe touches
  • 10 sampson stretches (5 each leg)
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up) 
  • 10 arm circles frontwards and backwards on both arms
  • 30 seconds wrist rolls

Workout:

“Baseline” – in a 5 minute time cap do as many reps as possible (AMRAP):

  • 40 air squats
  • 30 situps
  • 20 pushups
  • 10 burpees
  • (1 minute rest, followed by)
  • Max plank hold

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Both knees to chest
  • Left knee to chest
  • Right knee to chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Straight leg toe touch

Week 1/Workout 2:

Warm-up:

  • 1 minute jog in place
  • 1 minute run in place
  • 1 minute skiers
  • 1 minute jumping jacks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (4 each leg)
  • 20 toe touches
  • 10 sampson stretches (5 each leg)
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up) 
  • 10 arm circles frontwards and backwards on both arms
  • 30 seconds wrist rolls

Workout:

3 rounds of:

  • 1 minute plank 
  • 1 minute air squats
  • 1 minute skiers
  • 1 minute break

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Both knees to chest
  • Left knee to chest
  • Right knee to chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Straight leg toe touch

Week 1/Workout 3:

Warm-up:

  • 1 minute jog in place
  • 1 minute run in place
  • 1 minute skiers
  • 1 minute jumping jacks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (4 each leg)
  • 20 toe touches
  • 10 sampson stretches (5 each leg)
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up) 
  • 10 arm circles frontwards and backwards on both arms
  • 30 seconds wrist rolls

Workout:

4 rounds for time: 

  • 5 burpees
  • 10 hollow rocks
  • 15 mountain climbers (2 count/1 on left leg and 1 on right leg is 1 rep)
  • 20 jumping jacks

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Both knees to chest
  • Left knee to chest
  • Right knee to chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Straight leg toe touch

Week 1/Workout 4:

Warm-up:

  • 1 minute jog in place
  • 1 minute run in place
  • 1 minute skiers
  • 1 minute jumping jacks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (4 each leg)
  • 20 toe touches
  • 10 sampson stretches (5 each leg)
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up) 
  • 10 arm circles frontwards and backwards on both arms
  • 30 seconds wrist rolls

Workout:

Do 2 – 4 minute rounds: 

  • 5 pushups 
  • 7 air squats
  • 9 sit-ups
  • 2 minute break

For example, repeat the sequence of 5 pushups, 7 air squats and 9 situps as many times as possible in a 4 minute round.  After the 4 minute round, take a 2 minute break and do the sequence for 1 more 4 minute round.  

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Both knees to chest
  • Left knee to chest
  • Right knee to chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Straight leg toe touch

Week 2/Workout 5:

Warm-up:

  • 1 minute jog in place
  • 1 minute run in place
  • 1 minute skiers
  • 1 minute jumping jacks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (4 each leg)
  • 20 toe touches
  • 10 sampson stretches (5 each leg)
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up) 
  • 10 arm circles frontwards and backwards on both arms
  • 30 seconds wrist rolls

Workout:

For time:

  • 21 air squats
  • 21 arched rocks
  • 1 minute plank hold
  • 15 air squats
  • 15 arched rocks
  • 45 second plank hold
  • 9 air squats
  • 9 arched rocks
  • 30 second plank hold

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Both knees to chest
  • Left knee to chest
  • Right knee to chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Straight leg toe touch

Week 2/Workout 6:

Warm-up:

  • 1 minute jog in place
  • 1 minute run in place
  • 1 minute skiers
  • 1 minute jumping jacks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (4 each leg)
  • 20 toe touches
  • 10 sampson stretches (5 each leg)
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up) 
  • 10 arm circles frontwards and backwards on both arms
  • 30 seconds wrist rolls

Workout:

3 rounds of 20 seconds work/10 seconds rest (Tabata): 

  • lunges
  • skiers

3 rounds of 20 seconds work/10 seconds rest (Tabata): 

  • pushups
  • jumping jacks

3 rounds of 20 seconds work/10 seconds rest (Tabata): 

  • situps
  • mountain climbers

For example, for 20 seconds do as many lunges as possible then take a 10 second rest then for 20 seconds do as many skiers as possible then take a 10 second rest.  Repeat 2 more times for a total of 3 rounds. After these 3 rounds are completed then go to the next couplet of movements (pushups/jumping jacks then situps/mountain climbers).

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Both knees to chest
  • Left knee to chest
  • Right knee to chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Straight leg toe touch

Week 2/Workout 7:

Warm-up:

  • 1 minute jog in place
  • 1 minute run in place
  • 1 minute skiers
  • 1 minute jumping jacks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (4 each leg)
  • 20 toe touches
  • 10 sampson stretches (5 each leg)
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up) 
  • 10 arm circles frontwards and backwards on both arms
  • 30 seconds wrist rolls

Workout:

1 minute plank hold, then 7 minute AMRAP of the following sequence: 

  • 5 burpees
  • 10 lunges
  • 15 hollow rocks

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Both knees to chest
  • Left knee to chest
  • Right knee to chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Straight leg toe touch

Week 2/Workout 8:

Warm-up:

  • 1 minute jog in place
  • 1 minute run in place
  • 1 minute skiers
  • 1 minute jumping jacks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (4 each leg)
  • 20 toe touches
  • 10 sampson stretches (5 each leg)
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up) 
  • 10 arm circles frontwards and backwards on both arms
  • 30 seconds wrist rolls

Workout:

5 rounds: 

  • 30 second left arm only plank hold
  • 30 second right arm only plank hold
  • 30 seconds of air squats

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Both knees to chest
  • Left knee to chest
  • Right knee to chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Straight leg toe touch

Week 3/Workout 9:

Warm-up:

  • 1 minute jog in place
  • 1 minute run in place
  • 1 minute skiers
  • 1 minute jumping jacks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (4 each leg)
  • 20 toe touches
  • 10 sampson stretches (5 each leg)
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up) 
  • 10 arm circles frontwards and backwards on both arms
  • 30 seconds wrist rolls

Workout:

4 rounds for time: 

  • 50 mountain climbers (2 count/1 rep with left leg and 1 rep with right leg is 1 rep)
  • 10 burpees

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Both knees to chest
  • Left knee to chest
  • Right knee to chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Straight leg toe touch

Week 3/Workout 10:

Warm-up:

  • 1 minute jog in place
  • 1 minute run in place
  • 1 minute skiers
  • 1 minute jumping jacks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (4 each leg)
  • 20 toe touches
  • 10 sampson stretches (5 each leg)
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up) 
  • 10 arm circles frontwards and backwards on both arms
  • 30 seconds wrist rolls

Workout:

5 minute AMRAP of the following couplet: 

  • 12 pushups w/ twist (6 left twists, 6 right twists)
  • 24 situps

1 minute rest

5 minute AMRAP of the following couplet: 

  • 12 alternating lunges with twist (6 each leg)
  • 24 skiers

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Both knees to chest
  • Left knee to chest
  • Right knee to chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Straight leg toe touch

Week 3/Workout 11:

Warm-up:

  • 1 minute jog in place
  • 1 minute run in place
  • 1 minute skiers
  • 1 minute jumping jacks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (4 each leg)
  • 20 toe touches
  • 10 sampson stretches (5 each leg)
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up) 
  • 10 arm circles frontwards and backwards on both arms
  • 30 seconds wrist rolls

Workout:

3 minute Tabata (20 seconds work/10 seconds rest) of each movement: 

  • mountain climbers

Rest 1 minute

  • floor tricep dips

Rest 1 minute

  • jumping air squats

Rest 1 minute

  • bicycle crunches

For example, do 3 minutes of Tabatas for mountain climbers then rest 1 minute.  Do 3 minutes of Tabatas for floor tricep dips then rest 1 minute, etc.

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Both knees to chest
  • Left knee to chest
  • Right knee to chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Straight leg toe touch

Week 3/Workout 12:

Warm-up:

  • 1 minute jog in place
  • 1 minute run in place
  • 1 minute skiers
  • 1 minute jumping jacks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (4 each leg)
  • 20 toe touches
  • 10 sampson stretches (5 each leg)
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up) 
  • 10 arm circles frontwards and backwards on both arms
  • 30 seconds wrist rolls

Workout:

Maximum unbroken time plank hold, then

6 rounds for time: 

  • 6 pushups with twist (3 with each arm)
  • 8 arched rocks
  • 10 curtsy lunges

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Both knees to chest
  • Left knee to chest
  • Right knee to chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Straight leg toe touch

Week 4/Workout 13:

Warm-up:

  • 1 minute jog in place
  • 1 minute run in place
  • 1 minute skiers
  • 1 minute jumping jacks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (4 each leg)
  • 20 toe touches
  • 10 sampson stretches (5 each leg)
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up) 
  • 10 arm circles frontwards and backwards on both arms
  • 30 seconds wrist rolls

Workout:

For time:

  • 40 jumping lunges
  • 30 Russian twists
  • 20 burpees
  • 30 Russian twists
  • 40 jumping lunges

Then

  • Maximum unbroken time plank hold

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Both knees to chest
  • Left knee to chest
  • Right knee to chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Straight leg toe touch

Week 4/Workout 14:

Warm-up:

  • 1 minute jog in place
  • 1 minute run in place
  • 1 minute skiers
  • 1 minute jumping jacks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (4 each leg)
  • 20 toe touches
  • 10 sampson stretches (5 each leg)
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up) 
  • 10 arm circles frontwards and backwards on both arms
  • 30 seconds wrist rolls

Workout:

  • 2 minutes of hand release pushups
  • 2 minutes of situps
  • 2 minutes of air squat jacks
  • 2 minutes of glute raises
  • 2 minutes of arched rocks

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Both knees to chest
  • Left knee to chest
  • Right knee to chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Straight leg toe touch

Week 4/Workout 15:

Warm-up:

  • 1 minute jog in place
  • 1 minute run in place
  • 1 minute skiers
  • 1 minute jumping jacks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (4 each leg)
  • 20 toe touches
  • 10 sampson stretches (5 each leg)
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up) 
  • 10 arm circles frontwards and backwards on both arms
  • 30 seconds wrist rolls

Workout:

12 minute AMRAP of the following sequence: 

  • 25 burpees
  • 50 jumping air squats
  • 75 hollow rocks
  • 100 mountain climbers

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Both knees to chest
  • Left knee to chest
  • Right knee to chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Straight leg toe touch

Week 4/Workout 16:

Warm-up:

  • 1 minute jog in place
  • 1 minute run in place
  • 1 minute skiers
  • 1 minute jumping jacks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (4 each leg)
  • 20 toe touches
  • 10 sampson stretches (5 each leg)
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up) 
  • 10 arm circles frontwards and backwards on both arms
  • 30 seconds wrist rolls

Workout:

4 minute Tabata (20 seconds work/10 seconds rest) of each movement: 

  • side lunges

Rest 1 minute

  • diamond pushups

Rest 1 minute

  • flutter kicks

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Both knees to chest
  • Left knee to chest
  • Right knee to chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Straight leg toe touch

Week 5/Workout 17:

Warm-up:

  • 1 minute jog
  • 1 minute seated sprint
  • 1 minute skiers
  • 1 minute run in place
  • 1 minute plank hold, Russian twists, or hollow rocks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (gently push hip open with hand on knee 3 times on each rep – 4 each leg)
  • 10 Sampson stretches 
  • 8 lunge with opposite arm reach (4 each leg)
  • 20 toy soldiers
  • 10 bird pickers
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up)
  • 10 arm circles frontwards and backwards both arms
  • 30 seconds supine overhead external rotation stretches
  • 30 seconds wrist rolls

Workout:

10 minute AMRAP of the following sequence:

  • 40 plank thrusters
  • 30 Russian twists (2 count/1 left twist and 1 right twist are 1 rep)
  • 20 diamond pushups
  • 10 bird pickers

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Pull both knees into chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Butterfly stretch
  • Straight leg toe touch

Week 5/Workout 18:

Warm-up:

  • 1 minute jog
  • 1 minute seated sprint
  • 1 minute skiers
  • 1 minute run in place
  • 1 minute plank hold, Russian twists, or hollow rocks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (gently push hip open with hand on knee 3 times on each rep – 4 each leg)
  • 10 Sampson stretches 
  • 8 lunge with opposite arm reach (4 each leg)
  • 20 toy soldiers
  • 10 bird pickers
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up)
  • 10 arm circles frontwards and backwards both arms
  • 30 seconds supine overhead external rotation stretches
  • 30 seconds wrist rolls

Workout:

1-minute Tabata mashup (20 seconds work/10 seconds rest)

  • Situps
  • Floor dips
  • Air squats
  • Jumping jacks

For example, do 20 seconds of situps then 10 seconds of rest, do 20 seconds of floor dips then 10 seconds of rest, do 20 seconds of air squats then 10 seconds of rest, do 20 seconds of jumping jacks then 10 seconds of rest.  Repeat this sequence for a total of 12 minutes.

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Pull both knees into chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Butterfly stretch
  • Straight leg toe touch

Week 5/Workout 19:

Warm-up:

  • 1 minute jog
  • 1 minute seated sprint
  • 1 minute skiers
  • 1 minute run in place
  • 1 minute plank hold, Russian twists, or hollow rocks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (gently push hip open with hand on knee 3 times on each rep – 4 each leg)
  • 10 Sampson stretches 
  • 8 lunge with opposite arm reach (4 each leg)
  • 20 toy soldiers
  • 10 bird pickers
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up)
  • 10 arm circles frontwards and backwards both arms
  • 30 seconds supine overhead external rotation stretches
  • 30 seconds wrist rolls

Workout:

3 rounds for time: 

  • 50 mountain climbers (2 count/1 rep with left leg and 1 rep with right leg is 1 rep)
  • 21 curtsy lunges 
  • 12 pushups with twist (6 each arm)

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Pull both knees into chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Butterfly stretch
  • Straight leg toe touch

Week 5/Workout 20:

Warm-up:

  • 1 minute jog
  • 1 minute seated sprint
  • 1 minute skiers
  • 1 minute run in place
  • 1 minute plank hold, Russian twists, or hollow rocks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (gently push hip open with hand on knee 3 times on each rep – 4 each leg)
  • 10 Sampson stretches 
  • 8 lunge with opposite arm reach (4 each leg)
  • 20 toy soldiers
  • 10 bird pickers
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up)
  • 10 arm circles frontwards and backwards both arms
  • 30 seconds supine overhead external rotation stretches
  • 30 seconds wrist rolls

Workout:

For time: 

  • 50 jumping jacks
  • 10 situps
  • 40 jumping jacks
  • 20 windshield wipers
  • 30 jumping jacks
  • 30 situps
  • 20 jumping jacks
  • 40 windshield wipers
  • 10 jumping jacks
  • 50 situps

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Pull both knees into chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Butterfly stretch
  • Straight leg toe touch

Week 6/Workout 21:

Warm-up:

  • 1 minute jog
  • 1 minute seated sprint
  • 1 minute skiers
  • 1 minute run in place
  • 1 minute plank hold, Russian twists, or hollow rocks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (gently push hip open with hand on knee 3 times on each rep – 4 each leg)
  • 10 Sampson stretches 
  • 8 lunge with opposite arm reach (4 each leg)
  • 20 toy soldiers
  • 10 bird pickers
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up)
  • 10 arm circles frontwards and backwards both arms
  • 30 seconds supine overhead external rotation stretches
  • 30 seconds wrist rolls

Workout:

For time: 

3 rounds of 1 minute at each movement: 

  • burpees
  • lunges with twist
  • floor dips
  • bicycle crunches
  • 1 minute rest

For example, do 1 minute of burpees then do 1 minute of lunges then do 1 minute of floors dips then do 1 minute of bicycle crunches followed by 1 minute of rest.  Repeat sequence for a total of 3 rounds

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Pull both knees into chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Butterfly stretch
  • Straight leg toe touch

Week 6/Workout 22:

Warm-up:

  • 1 minute jog
  • 1 minute seated sprint
  • 1 minute skiers
  • 1 minute run in place
  • 1 minute plank hold, Russian twists, or hollow rocks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (gently push hip open with hand on knee 3 times on each rep – 4 each leg)
  • 10 Sampson stretches 
  • 8 lunge with opposite arm reach (4 each leg)
  • 20 toy soldiers
  • 10 bird pickers
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up)
  • 10 arm circles frontwards and backwards both arms
  • 30 seconds supine overhead external rotation stretches
  • 30 seconds wrist rolls

Workout:

6 rounds for time: 

  • 6 pushups with twist (3 each arm)
  • 8 jumping air squats
  • 10 flutter kicks (2 count/1 rep with left leg and 1 rep with right leg is 1 rep)

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Pull both knees into chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Butterfly stretch
  • Straight leg toe touch

Week 6/Workout 23:

Warm-up:

  • 1 minute jog
  • 1 minute seated sprint
  • 1 minute skiers
  • 1 minute run in place
  • 1 minute plank hold, Russian twists, or hollow rocks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (gently push hip open with hand on knee 3 times on each rep – 4 each leg)
  • 10 Sampson stretches 
  • 8 lunge with opposite arm reach (4 each leg)
  • 20 toy soldiers
  • 10 bird pickers
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up)
  • 10 arm circles frontwards and backwards both arms
  • 30 seconds supine overhead external rotation stretches
  • 30 seconds wrist rolls

Workout:

  • 3 minutes of plank 
  • 3 minutes of curtsy lunges
  • 3 minutes of floors dips 
  • 3 minutes of hollow rocks

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Pull both knees into chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Butterfly stretch
  • Straight leg toe touch

Week 6/Workout 24:

Warm-up:

  • 1 minute jog
  • 1 minute seated sprint
  • 1 minute skiers
  • 1 minute run in place
  • 1 minute plank hold, Russian twists, or hollow rocks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (gently push hip open with hand on knee 3 times on each rep – 4 each leg)
  • 10 Sampson stretches 
  • 8 lunge with opposite arm reach (4 each leg)
  • 20 toy soldiers
  • 10 bird pickers
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up)
  • 10 arm circles frontwards and backwards both arms
  • 30 seconds supine overhead external rotation stretches
  • 30 seconds wrist rolls

Workout:

10-1 (descending)/1-10 (ascending) ladder for time:

  • burpees
  • air squats

For example, for round 1 do 10 burpees and 1 air squat, round 2 do 9 burpees and 2 air squats, round 3 do 8 burpees and 3 air squats, etc.  Descend burpees and ascend air squats until final round of 1 burpee and 10 air squats.

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Pull both knees into chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Butterfly stretch
  • Straight leg toe touch

Week 7/Workout 25:

Warm-up:

  • 1 minute jog
  • 1 minute seated sprint
  • 1 minute skiers
  • 1 minute run in place
  • 1 minute plank hold, Russian twists, or hollow rocks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (gently push hip open with hand on knee 3 times on each rep – 4 each leg)
  • 10 Sampson stretches 
  • 8 lunge with opposite arm reach (4 each leg)
  • 20 toy soldiers
  • 10 bird pickers
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up)
  • 10 arm circles frontwards and backwards both arms
  • 30 seconds supine overhead external rotation stretches
  • 30 seconds wrist rolls

Workout:

4 rounds of double Tabata (40 seconds work/20 seconds rest):  

  • plank jacks
  • backwards lunge to front knee raise (alternating legs)
  • skiers
  • floor dips (on one foot)

For example, do 40 seconds of plank jacks then 20 seconds of rest then do 40 seconds of backwards lunges then 20 seconds of rest then do 40 seconds of skiers then 20 seconds of rest then do 40 seconds of floor dips then 20 seconds of rest.  Repeat sequence for a total of 4 rounds.

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Pull both knees into chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Butterfly stretch
  • Straight leg toe touch

Week 7/Workout 26:

Warm-up:

  • 1 minute jog
  • 1 minute seated sprint
  • 1 minute skiers
  • 1 minute run in place
  • 1 minute plank hold, Russian twists, or hollow rocks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (gently push hip open with hand on knee 3 times on each rep – 4 each leg)
  • 10 Sampson stretches 
  • 8 lunge with opposite arm reach (4 each leg)
  • 20 toy soldiers
  • 10 bird pickers
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up)
  • 10 arm circles frontwards and backwards both arms
  • 30 seconds supine overhead external rotation stretches
  • 30 seconds wrist rolls

Workout:

2 rounds for time:

  • 35 situps 
  • 30 elbows to hands (15 each arm)
  • 25 jumping air squats with twist
  • 20 hollow rocks
  • 15 pushups

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Pull both knees into chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Butterfly stretch
  • Straight leg toe touch

Week 7/Workout 27:

Warm-up:

  • 1 minute jog
  • 1 minute seated sprint
  • 1 minute skiers
  • 1 minute run in place
  • 1 minute plank hold, Russian twists, or hollow rocks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (gently push hip open with hand on knee 3 times on each rep – 4 each leg)
  • 10 Sampson stretches 
  • 8 lunge with opposite arm reach (4 each leg)
  • 20 toy soldiers
  • 10 bird pickers
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up)
  • 10 arm circles frontwards and backwards both arms
  • 30 seconds supine overhead external rotation stretches
  • 30 seconds wrist rolls

Workout:

6 minute AMRAP: 

  • 10 pushups with twist (5 each arm)
  • 12 jumping lunges

(1 minute rest) 

6 minute AMRAP: 

  • 10 burpees
  • 12 situps with twist

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Pull both knees into chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Butterfly stretch
  • Straight leg toe touch

Week 7/Workout 28:

Warm-up:

  • 1 minute jog
  • 1 minute seated sprint
  • 1 minute skiers
  • 1 minute run in place
  • 1 minute plank hold, Russian twists, or hollow rocks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (gently push hip open with hand on knee 3 times on each rep – 4 each leg)
  • 10 Sampson stretches 
  • 8 lunge with opposite arm reach (4 each leg)
  • 20 toy soldiers
  • 10 bird pickers
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up)
  • 10 arm circles frontwards and backwards both arms
  • 30 seconds supine overhead external rotation stretches
  • 30 seconds wrist rolls

Workout:

For time:  

  • 50 mountain climbers (2 count/1 rep with left leg and 1 rep with right leg is 1 rep)

Then

3 rounds: 

  • 30 air squats
  • 20 floor dips
  • 10 arched rocks

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Pull both knees into chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Butterfly stretch
  • Straight leg toe touch

Week 8/Workout 29:

Warm-up:

  • 1 minute jog
  • 1 minute seated sprint
  • 1 minute skiers
  • 1 minute run in place
  • 1 minute plank hold, Russian twists, or hollow rocks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (gently push hip open with hand on knee 3 times on each rep – 4 each leg)
  • 10 Sampson stretches 
  • 8 lunge with opposite arm reach (4 each leg)
  • 20 toy soldiers
  • 10 bird pickers
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up)
  • 10 arm circles frontwards and backwards both arms
  • 30 seconds supine overhead external rotation stretches
  • 30 seconds wrist rolls

Workout:

15 minute AMRAP: 

  • 11 burpees with extra pushup
  • 22 lunges 
  • 33 Russian twists

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Pull both knees into chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Butterfly stretch
  • Straight leg toe touch

Week 8/Workout 30:

Warm-up:

  • 1 minute jog
  • 1 minute seated sprint
  • 1 minute skiers
  • 1 minute run in place
  • 1 minute plank hold, Russian twists, or hollow rocks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (gently push hip open with hand on knee 3 times on each rep – 4 each leg)
  • 10 Sampson stretches 
  • 8 lunge with opposite arm reach (4 each leg)
  • 20 toy soldiers
  • 10 bird pickers
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up)
  • 10 arm circles frontwards and backwards both arms
  • 30 seconds supine overhead external rotation stretches
  • 30 seconds wrist rolls

Workout:

8 rounds for time: 

  • 4 diamond pushups
  • 6 jumping air squats with tuck
  • 8 bird pickers

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Pull both knees into chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Butterfly stretch
  • Straight leg toe touch

Week 8/Workout 31:

Warm-up:

  • 1 minute jog
  • 1 minute seated sprint
  • 1 minute skiers
  • 1 minute run in place
  • 1 minute plank hold, Russian twists, or hollow rocks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (gently push hip open with hand on knee 3 times on each rep – 4 each leg)
  • 10 Sampson stretches 
  • 8 lunge with opposite arm reach (4 each leg)
  • 20 toy soldiers
  • 10 bird pickers
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up)
  • 10 arm circles frontwards and backwards both arms
  • 30 seconds supine overhead external rotation stretches
  • 30 seconds wrist rolls

Workout:

4 – 4 minute Tabatas with 1 minute rest between movements:

  • lunges with twist
  • floor dips
  • skiers
  • bicycle crunches

For example, do 20 seconds of lunges with twist then 10 seconds of rest, do 20 seconds of lunges with twist then 10 seconds of rest.  Repeat for a total of 4 minutes then take 1 minute rest. Repeat for each movement with a 1 minute break between movements.

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Pull both knees into chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Butterfly stretch
  • Straight leg toe touch

Week 8/Workout 32:

Warm-up:

  • 1 minute jog
  • 1 minute seated sprint
  • 1 minute skiers
  • 1 minute run in place
  • 1 minute plank hold, Russian twists, or hollow rocks

Dynamic Stretching: 

  • 5 inchworms
  • 8 spidermans (gently push hip open with hand on knee 3 times on each rep – 4 each leg)
  • 10 Sampson stretches 
  • 8 lunge with opposite arm reach (4 each leg)
  • 20 toy soldiers
  • 10 bird pickers
  • 20 front arm crosses (palms down)
  • 20 front arm crosses (palms up)
  • 10 arm circles frontwards and backwards both arms
  • 30 seconds supine overhead external rotation stretches
  • 30 seconds wrist rolls

Workout:

“Baseline” retest – 5 minute AMRAP:

  • 40 air squats
  • 30 situps
  • 20 pushups
  • 10 burpees
  • (1 minute rest, followed by)
  • Max plank hold

Cool-down:

Hold each stretch for 30-60 seconds

On back: 

  • Pull both knees into chest
  • Twist both knees to the left side
  • Twist both knees to the right side
  • Figure 8 left leg
  • Figure 8 right leg

Seated position: 

  • Left arm over chest
  • Right arm over chest
  • Left arm behind the head
  • Right arm behind the head
  • Butterfly stretch
  • Straight leg toe touch

Video Index of Movements

Golf Stretches

Inchworm

    • Slow and deliberate, hold as long as needed. Promotes lower back, shoulder, and hamstring mobility
    • Video Link

Spidermans 

    • Start slow and increase speed as body warms up. Promotes hip and leg mobility as well as hip function
    • Video Link

Toe Touches 

    • Keep back and knees straight, open hips as fast as comfortable on the way up to full extension. Promotes lower back and hamstring mobility as well as warm-up 
    • Video Link

Samson Stretch

    • Long lunge forward, make sure front knee is over the ankle – not the toe, reach arms way up and back. Promotes hip, leg and shoulder mobility through stretching of the frontal line.
    • Video Link

Front Arm Crosses Palms Up

Front Arm Crosses Palms Down 

Arm Circles 

Wrist Rolls 

    • Prevention of Golfer’s Elbow and golf-related arm pain
    • Video Link

Lunge With Opposite Arm Reach

    • Promotes hip mobility with a focus on the deep front line.
    • Video Link

Toy Soldier 

    • Promotes hamstring and posterior dynamic mobility
    • Video Link

Bird Picker 

    • Single leg balance, stability and strength with an emphasis on hamstring and ankle mobility
    • Video Link

Supine Overhead External Rotation

    • Promotes rotator cuff and shoulder mobility
    • Video Link

Both Knees To Chest

One Knee To Chest

Twist Both Knees To Side

Figure 8

Arm Across Chest Lying Down

Arm Behind Head

Straight Leg Toe Touch Seated

Butterfly

Golf Exercises

Skiers 

    • Chest up, back straight, take wide steps, go as fast as you can keep good form. Good for lateral speed and stability, as well as single-leg strength and balance.
    • Video Link

Russian Twist

    • Keep a flat back, shoulders back and chest up, fingers touch the ground on each side if possible. Feet can be on the floor or in air. Promotes torso rotation and core stability/strength
    • Video Link

Hollow Rocks

    • Promotes core stability/strength and control
    • Video Link

Planks 

    • Promotes full-body strength and stability with a focus on abdominals
    • Video Link

Lunge

    • Make sure front knee is stacked on top of front ankle, keep front heel on ground, back foot facing forward, back knee gently kisses ground at bottom of movement, chest up and shoulders back. Single leg strength, balance and power
    • Video Link

Pushup

    • Palms under shoulders, elbows stay close to the torso, chest touches the ground at bottom of movement, and arms are fully extended at the top. Builds strength in chest, shoulders, and triceps to promote upper body and core strength
    • Video Link

Air Squat

    • Feet shoulder width apart, heels remain on the floor entire time, arms up to shoulder height, back flat, and chest up. Hips lower straight down to the ground while feet stay flat. Knees track over toes throughout movement. Promotes lower body strength and conditioning while providing core stability and strength.
    • Video Link

Burpee

    • Get on the floor and up again as fast as you can. Chest and hips can touch the ground at bottom of movement, or body can remain in a plank position. Full-body strength and conditioning, metabolic conditioning, and generates explosive hip power and speed.
    • Video Link

Mountain Climbers

    • Hands stay directly under shoulders, core is tight, and knees come up as far as mobility will allow. Promotes metabolic conditioning, and full-body explosive power, speed, and strength. 
    • Video Link

Jumping Jacks

    • Feet come apart as far as possible, arms extend over head as high as possible. Promotes full-body, metabolic conditioning, lower body speed, and calf and ankle strength.  
    • Video Link

Situps 

    • Shoulder blades touch ground at bottom of sit-up, and elbows pass the knees at top. Partial sit-ups are also welcome if athlete lacks full range of motion currently. Promotes core and hip flexor strength.
    • Video Link

Arched Rocks

    • Lay on stomach, extend legs and arms so they are locked out and off floor, squeeze lower back and glutes, rock back and forth without hands or feet touching the ground. Promotes lower back, hamstring, and glute strength and conditioning, and core stability. 
    • Video Link

Pushup With Twist 

    • Palms under shoulders, elbows stay close to the torso, chest touches the ground at bottom of movement, fully extend arms at top of movement, and twist balancing on one arm while reaching other arm up towards ceiling so arms are in a ‘T’. Return to plank position, do another push-up and reverse twist on other arm. Promotes and increases rotation needed for golf swings, as well as upper body (chest, arms, tricep) strength, balance, and stability. 
    • Video Link

Lunge With Twist

    • Stack front knee on top of front ankle, front heel stays flat throughout lunge, chest and head up, back straight, hold bottom of lunge and twist over left and right side while keeping hips squared to the front (twist from ribcage). Promotes torso rotation and movement in the transverse plane (for golf swing), and leg and core strength and stability.
    • Video Link

Floor Dips

    • Sit on ground, place hands behind body (fingertips facing body), and feet in front of body (feet in alignment with hips). Lift hips off ground and bend arms at elbow as far as possible (or until hips hit ground), then straighten arms by pushing through palms and feet. Builds tricep and chest strength. 
    • Video Link

Jumping Air Squat

    • Feet shoulder width apart, heels remain on the floor entire time, arms up to shoulder height, back flat, and chest up. Hips lower straight down to the ground while feet stay flat. Knees track over toes throughout movement and perform a small jump at the top of the squat (feet leave ground). Promotes explosive hip power, leg and core strength and power, full body agility, speed, and conditioning.
    • Video Link

Bicycle Crunches

    • Lie on back, slightly tuck chin and lay fingertips gently behind head. Lift feet and legs off the ground into tabletop position. While twisting at ribcage, extend one leg to full extension, and twist opposite elbow to opposite knee (ex: right knee touches left elbow). Then switch. Promotes rotation in the transverse place (for golf swing), and core strength and control.
    • Video Link

Curtsy Lunges

    • Start with feet together. Keeping chest up and back straight, lift one leg and cross it behind your other leg into a ‘curtsy’ position. Keep front heel on ground during movement, back knee gently kisses the floor in bottom position, step feet back together and switch legs. Promotes single leg strength, balance, stability
    • Video Link

Jumping Lunges 

    • Start with feet together, keep chest up, shoulders back, and back straight, jump into lunge position (front knee stacked on top of front ankle, front heel flat on floor), jump as high as you can from bottom position (knee gently kisses floor), and switch legs. Promotes explosive power, agility, metabolic conditioning, leg stability, balance, and strength, and core control and strength. 
    • Video Link

Hand Release Pushup

    • Palms under shoulders, elbows stay close to the torso, chest touches the ground at bottom of movement, both hands lift slightly off ground at bottom of push-up and both hands return to the ground and accelerate the body up. Fully extend arms at the top of the movement. Builds strength in chest, shoulders, and triceps to promote upper body and core strength.
    • Video Link

Air Squat Jacks

    • Feet shoulder width apart, heels remain on the floor entire time, arms up to shoulder height, back flat, and chest up. Hips lower straight down to the ground while feet stay flat. Knees track over toes throughout movement. Jump to ‘feet together’ position between squat jumps and then back out to shoulder width. Promotes lower body strength and conditioning while providing core stability and strength.
    • Video Link

Glute Raises

    • Lie on back, hands at side palms up at 45 degree angle. Knees bent and feet are hip width apart. Engage core, push through heels, lift hips off floor until in line with body, squeeze glutes and hamstrings at top of movement, hold a couple seconds, lower back to the floor. Promotes posterior strength and stability in lower back, hamstrings, and glutes.  
    • Video Link

Side Lunges

    • Start standing with feet together, take a step laterally (to the left or right), keeping both heels flat and keeping chest and arms up – bend one knee (keep other straight) and lower hips as far as possible into bent leg. Keep weight in heels. Return back to center and switch legs. 
    • Video Link

Diamond Pushup

    • Palms together under breast bone in a triangle shape, elbows stay close to the torso, chest touches the ground at bottom of movement, and arms are fully extended at the top. Builds strength in chest and shoulders with an emphasis on triceps to promote upper body and core strength.
    • Video Link

Flutter Kicks

    • Lay on back, hands go comfortably under hips, head, shoulders and lower back are all flat on the floor. Extend both legs out and ‘flutter’ feet and legs in a swimming motion while keeping core engaged. Promotes core strength, stability and control as well as lower leg strength.
    • Video Link

Plank Thrusters

    • Begin in plank position with hands under shoulders and feet out. Engage core and jump both feet up as close to the elbows as possible, and extend legs back out to plank position. Promotes full body conditioning with a focus on lower body explosive power and core strength.
    • Video Link

Windshield Wipers

    • Lie on back, hands comfortably under hips, head neck and lower back are flat on ground. With both feet together – swing both legs out and lower to one side (left or right), bring legs back to center, and lower out to other side in ‘windshield wiper’ motion. Promotes core strength, stability and control.
    • Video Link

Plank Jacks

    • Begin in plank position with hands under shoulders and legs fully extended. Keep core and glutes engaged. Jump feet out to either side in a ‘jumping jack’ motion and bring feet back into center. Promotes lower leg power and strength, and core stability and strength.
    • Video Link

Backwards Lunges With Knee Raise

    • Begin in standing position, extend one leg back and lower back knee into lunge (make sure front knee is stacked on top of front ankle and front heel is on the ground) keeping chest up and shoulders back. Drive off back knee and swing it forth and raise leg into chest as high as possible. Bring leg back to center and switch legs.
    • Video Link

One Legged Floors Dips

    • *See ‘floor dips’. Do the same movement on one foot.
    • Video Link

Elbows To Hands

    • Begin in plank position with hands stacked under shoulders and legs extended. Lower body from palms onto forearms/elbows and push through the palms of the hands back up to full arm extension on both sides. Keep core engaged entire time. Promotes tricep, shoulder and chest strength with a focus on core strength, stability, and control.
    • Video Link

Jumping Air Squat With Twist

    • *See ‘air jump squat’. Instead of jumping up in place, jump in a full 180 degree turn, do another squat, and jump back to starting position.
    • Video Link

Situp With Twist

    • *See ‘sit-ups’. At the top of the sit-up, twist (from ribcage) left to right leading with arms and lower to ground to begin next sit-up.
    • Video Link

Burpees With Pushup

    • *See ‘burpees’. Lower chest to ground twice instead of one time with each burpee.
    • Video Link

Jumping Air Squat With Tuck

    • *See ‘squat jump’. Instead of jumping out of squat with legs straight, jump up and bring knees into chest at top of jump and return to starting position. Promotes explosive power and agility, metabolic conditioning, leg and core strength, speed, and power.
    • Video Link

Our Fitness Editor

My name is Emma Pietrzak and I was born in the small town of Waterford, PA. Growing up, I suffered with severe asthma which limited much of her childhood years to minimal physical activity and many trips in and out of doctor’s offices and hospitals, and a strict regimen of an array of medications. This obstacle led me early on to develop a very active imagination where I spent a lot of time dreaming about what I would do if I weren’t limited to worrying about how every decision would affect my health. Right after high school, and after finding a love of teaching and practicing hip-hop dance, I started training at a local gym where I not only ‘out exercised’ and fully cured my severe asthma and allergy problems that had plagued me my whole life, but also found my calling when a staff member approached me on becoming a personal trainer. At that point I decided to dedicate the rest of my life helping others overcome their own obstacles, limitations, and hopelessness just as I had through fitness, wellness and health. 

I went on to earn a degree in Exercise Science and began my career as a Certified Personal Trainer. In March of 2009, I uprooted myself from my small town and moved to Las Vegas with a one-way ticket, $200, and an urgent dream to save the world through health and fitness in order to work for the world-renowned Professional Fitness Institute (PFI).  There I worked closely with the National Strength and Conditioning Association and it gave me the opportunity to mentor and work alongside some of the top professionals, speakers, celebrities, and leaders in the health, wellness and fitness industry. That opened an opportunity to work at multiple world-renowned residential fitness facilities and spas and eventually led me to become the Assistant Director at DragonRidge Tennis and Athletic Center where I was the youngest individual in the company to earn a management position with WTS International, the top tennis, spa, golf, and fitness management company in the world.

I eventually discovered CrossFit and in 2013 took the leap of faith of quitting the ‘safety’ of working for corporate fitness and jumped into the CrossFit world. I was introduced to Fascial Stretch Therapy and seeing a desperate need for a more ‘organic’ and ‘holistic’ therapy option to offer clients, I decided to become a Fascial Stretch Therapist. I have since earned the top credential of a Level 3 Fascial Stretch Specialist under the careful instruction of Ann and Chris Fredrick.

Additional Experience: 

-Certified Level 1 and Level 2 KFIT Kettlebell Trainer 

-CrossFit – Level 1 Trainer

-Master Practitioner of NLP, Hypnosis and Time Line Therapy®

-Rocktape Level 2 Certified Provider

*DISCLAIMER*

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

This post offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read in this book.

Developments in medical research may impact the health, fitness and nutritional advice that appear here. No assurance can be given that the advice contained in this book will always include the most recent findings or developments with respect to the particular material.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.

Red Birdie Golf specifically DISCLAIMS LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this book. Red Birdie Golf assumes or undertakes NO LIABILITY for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon.

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