Whether you’re short on time or simply looking for a total body workout to target all of the key areas golfers need most, this session is for you. In this complete golf workout we’ll focus on squatting, hip hinging, pulling, pushing and balance so you can build strength and power that will pay off on the greens. Let’s go!
Rest for 90s between sets unless otherwise noted.
You achieve the results from working out when your body is at rest. Whether it’s the middle of golf season and you’re playing three rounds a week or it’s the middle of winter and you’re training hard, recovery weeks are a must for optimal performance. But a recovery week doesn’t mean you have to rest completely for seven days! Think of this workout as a guide for how to deload your system so you can come back the following week stronger, more motivated and ready to train with intensity again.
Rest for 90s between sets unless otherwise noted.
Does your weight transfer need work? Let’s clean it up with this training session designed to help you master the weight transfer and improve your power. Golfers who struggle with posting up onto their lead side or find themselves hanging back often need to work on several critical areas in the gym: separation between the upper body and lower body, single leg balance and mobility in the hips and ankles. This workout targets all three so you can get back to hitting bombs. Let’s go!
Rest for 90s between sets unless otherwise noted.
If you’re looking for more consistency and power in your swing, focusing on mobility in your upper body is key. All too often compensatory swing patterns like flat shoulder plane, over the top and chicken winging are the direct result of physical limitations in the mid-back and shoulders. And while it’s no secret that low back pain plagues many golfers, what most fail to realize is that mobility limitations in the upper back can lead to pain in the lower back. For that reason, I designed a workout dedicated to creating more mobility in the upper body to improve your consistency and help reduce your risk of pain and injuries.
Rest for 90s between sets unless otherwise noted.
Do you have a steep out to in swing path? If you do, you likely struggle with fat shots, thin shots or the dreaded slice. While most people think about the upper body when they think about a steep swing plane, cleaning up this issue requires a total body workout. In this session I’ll teach you stretches to improve the mobility of your shoulders and hips, drills for initiating the downswing with the lower body and exercises to improve your upper and lower body separation. All so you can shallow the club and make solid contact. Let’s go!
Rest for 90s between sets unless otherwise noted.
As a golfer, you aren’t all that different from a sprinter. Your job is to generate a huge amount of force through your body in a very short amount of time. From that perspective, doesn’t it make sense that cardio workouts for golf would revolve around sessions of short and intense bursts of energy rather than slow and steady ones? In this cardio workout for golf I’ll teach you exercises that will not only improve your endurance, they’ll also help increase your clubhead speed.
If you’re more advanced, ignore the sets and reps on the videos and follow the instructions above each video. Rest for 90s between sets unless otherwise noted.
The average Tour player can balance on one leg for roughly 16s. Even though we play golf with both feet on the ground, stability in the golf swing is directly related to your ability to balance. If you can’t stabilize on one leg, you may struggle with sway or slide in your swing, or you could lose your posture, early extend or even hang back. Because a lack of balance is connected to so many swing flaws, this workout is dedicated to improving yours so you can make consistent, solid contact.
Rest for 90s between sets unless otherwise noted.
It’s no secret that back pain plagues many golfers. The asymmetric nature of the golf swing coupled with the fact most golfers sit at a desk during the day can be a recipe for a restricted and painful swing. This workout focuses on creating mobility in the hips and thoracic spine and stability in the core to help you swing freely without pain.
Rest for 90s between sets unless otherwise noted.
Fast twitch muscle fiber is key when it comes to generating power in the golf swing. For that reason, I like to use High Intensity Interval Training with my golfers not only to challenge their cardiovascular endurance, but also to improve their ability to recruit fast twitch muscle fibers in their swing. If you’re sick of cardio workouts that don’t transfer to gains on the course, this is the training session for you.
Rest for 90s between sets unless otherwise noted.
So many golfers come to me looking for more swing speed. If that sounds like you, it’s important to focus not only on generating ground forces in your workouts, but also on fixing any power leaks that might be robbing you of speed along the kinematic chain. This workout is dedicated to improving both your mobility and power so you can hit the ball faster and farther.
Rest for 90s between sets unless otherwise noted.