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Workouts

Better Proprioception, More Consistency

Equipment: Golf Club, Mini Band (medium strength), Medicine Ball

Posted: May 22, 2022

A study in 2008 found that training proprioception or body awareness in golfers directly improved their ball speed, clubhead speed and driving distance. We know the golf swing is a complex move. We need the neural ability to fire each segment of the kinetic chain at the right time and on the right plane. But because we don’t play golf in a gym with mirrors, we need to do this without looking at what we’re doing! That’s when this body awareness becomes so vital for golfers. This session will challenge your balance, core stability and overall sequencing so you can reap the benefits of better proprioception in your game.

Rest for 90s between sets unless otherwise noted.

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Total Body Golf Tuneup

Equipment: Long Band (medium strength), Mini Band (heavy strength), Mini Band (light strength), 2 Dumbbells, 1 Medicine Ball

Posted: May 15, 2022

Spring is here and golf season is in full swing. Do you feel like your body is coming out of hibernation? This total body golf tuneup can help. In this session I’ll take you through the foundational mobility and strength exercises golfers need most in order to avoid injuries and improve their overall performance. We’ll cover mobility drills to help improve the function of your ankles, hips, mid back and shoulders and build a solid level of strength in the muscles that are critical for generating a powerful swing. Whether you’re returning to golf training after a winter of not doing much or are just looking to get back to basics, this is the session for you.

Rest for 90s between sets unless otherwise noted.

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Disassociation Drills For Distance

Equipment: Long Band (medium strength), Mini Band (medium/heavy strength), 1 Dumbbell, 1 Medicine Ball (you can use a light DB as well)

Posted: May 08, 2022

Better disassociation can help improve your ball striking and consistency and even unlock distance. What is disassociation as it relates to golf? Simply put, it’s the ability to separate the movements of your upper body from the movements of your lower body. Studies prove that the more you train for disassociation in the gym, the more torque you’ll generate in your swing. Improving your disassociation can also help you avoid common swing faults that result from the whole body moving as one unit, such as early extension, sway, slide and over the top. If you want to maximize your clubhead speed with less effort, this is the session for you.

Rest for 90s between sets unless otherwise noted.

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10 Exercises To Improve Your Posture

Equipment: Long Band (medium/heavy), Mini Band (medium), 2-4 Dumbbells

Posted: May 01, 2022

We all know good posture is vital for a great golf swing. When you have poor posture, the main power sources in your swing become lazy. The glutes don’t fire properly, the abdominals become weak and the shoulders and upper back start to round. It’s no secret that when these key golf muscles don’t fire properly, a variety of swing faults often emerge. In this session I’ll take you through 10 stretches and exercises to improve your posture so you can reduce your risk of injury and more efficiently transfer power to the ball.

Rest for 90s between sets unless otherwise noted.

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The Two Dumbbell Golf Workout

Equipment: 2 Dumbbells

Posted: April 24, 2022

Who says you need a lot of fancy equipment to get a great golf workout? In this session I’ll show you how you can use just two dumbbells to target the muscles and movement patterns golfers need most for a powerful swing. We’ll hit all of the foundational movement patterns such as pushing, pulling, squatting and deadlifting, making this circuit a great place to start if you’re new to golf fitness training, or simply looking for a well-rounded total body session.

Rest for 90s between sets unless otherwise noted.

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The Golfer’s 20 Minute Core Workout

Equipment: Mini Band (medium), 2 Dumbbells

Posted: April 17, 2022

Workouts don’t always have to be time consuming to be effective. In this 20 minute workout I’ll show you some of my favorite exercises for improving core stability. It’s no secret that a strong core is vital not only for hitting the ball farther, but also for avoiding low back pain and injuries over time. For an extra challenge, go through Strength & Power exercises 1-5 as a circuit with no rest between sets, then rest for 3 minutes and repeat one more time. Here’s to a stronger core for more consistent rounds!

If you aren’t going through this session as a circuit, rest for 90s between sets unless otherwise noted.

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12 Exercises For Stronger Glutes

Equipment: Long Band (heavy), 2 Mini Bands (medium), Mini Band (heavy), 1 Dumbbell

Posted: April 10, 2022

The glutes are often referred to as the “king of the swing” for good reason. If you want to have a more efficient transfer of power and hit more fairways (like the pros we just saw at the Masters!) training the glutes is critical. In fact, a recent study proved that low handicap golfers have stronger glutes than high handicap golfers. In this workout I’ll take you through my favorite exercises for improving glute strength and my favorite stretches for keeping this key golf muscle pliable.

Rest for 90s between sets unless otherwise noted.

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Golf Season Prep

Equipment: Golf Club, Long Band (medium / heavy), Mini Band (medium), 2 Dumbbells, Medicine Ball (or light DB)

Posted: April 03, 2022

The Masters begins in just four days! For many of us, the Masters signals the start of golf season. Whether you spent the winter training hard or went into a golf fitness hibernation, the exercises in this session will help wake up your golf muscles so you can perform at your best. With a heavy focus on hip and shoulder mobility and core and lower body strength, this week’s workout will prime your body for a more powerful, pain free swing.

Rest for 90s between sets unless otherwise noted.

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Train The Posterior Chain

Equipment: Golf Club, Long Band (medium), 2-4 Dumbbells

Posted: March 27, 2022

The posterior chain is a powerhouse, especially if you play golf. Why? Because the posterior chain consists of all of the muscles on the back of the body, some of the biggest and most powerful muscles in the golf swing. Your lats, glutes, hamstrings and even your calves all help you generate power from the ground up in your swing. Training these muscles will not only help add distance to your drives, but can also help prevent common golf injuries, such as low back pain and shoulder issues. Whether you sit at a desk all day and want to improve your posture or you’re looking to add more explosive power off the tee, this is the session for you.

Rest for 90s between sets unless otherwise noted.

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The Golf Stamina Workout

Equipment: Long Band (medium/heavy), Mini Band (medium), 1 Dumbbell, 1 Medicine Ball (or lighter DB)

Posted: March 20, 2022

While golf isn’t an endurance sport in the traditional sense, it still demands an incredible amount of energy over a long period of time. Whether you struggle with performance on the back nine or can’t play two days in a row without feeling tired, this session can help. Most people think about long, slow cardio workouts when they think about endurance. Walking on a treadmill for an hour isn’t only boring, it also does little to improve your golf performance. In this session we’ll go through some of my favorite golf-specific exercises for building stamina so you can improve your endurance and your swing mechanics all in one. Let’s get started.

Rest for 90s between sets unless otherwise noted.

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