Workouts

Often referred to as the “king of the swing,” the glutes are some of the most active and powerful muscles in the golf swing. In this session I’ll take you through exercises designed to improve your glute strength and power for more distance and consistency throughout the round. In addition to strengthening your glutes, the drills in this workout also help improve your weight transfer, ground reaction forces, single leg balance and hip mobility. Get ready to sweat and work hard in this glute burning session.

Rest for 90s between sets unless otherwise noted.

Whether it’s after three consecutive days of golf or a long week of holiday travel, reducing tension in your body can lead to a more efficient (and safer) swing. In this session I’ll guide you through my favorite dynamic and static stretches for injury prevention and optimal golf performance. As an added bonus, this session also doubles as a golf cool down. Let’s get to work!

Rest as needed throughout this session.

The holiday season is upon us and with that comes long days, hectic schedules and of course, travel. Whether you’re on the road this week or just need a low-maintenance session you can do anytime, anyplace, this session is for you. All you’ll need is a pack of mini bands and a long band for this entire total body golf workout. Let’s go!

Rest for 90s between sets unless otherwise noted.

The posterior chain refers to the muscles on the back of your body. These muscles — such as the calves, hamstrings, glutes and lats — are enormous sources of power in your golf swing. If you’re looking to gain yards, training the posterior chain is critical. In addition to generating power, these muscles also help you maintain posture in your swing, improve your hip and mid back rotation and protect your lower back from injuries. In this session I’ll take you through the best posterior chain exercises for golfers looking to gain distance and avoid pain on and off the course. Let’s get started!

Rest for 90s between sets unless otherwise noted.

I use yoga-inspired workouts with my golfers to improve their mobility, strength and even endurance. If you’re looking for a quick session to unlock tension in your hips, low back and shoulders, this is the workout for you. This yoga for golf session also features exercises to improve your single leg balance, core strength and overall posture so you can stay on plane and make solid contact. Let’s get started!

Go through exercises 1-7 in the Strength/Power section with no rest, then rest 3 minutes and repeat 1-2 more times.

Here’s an advanced workout for golfers looking for a total body challenge. For many of us, the golf season is starting to wind down — the perfect time to boost your strength and power! If you’re new to Tour Fit, you may prefer to start with one of my foundational workouts and progress to this one over time. If you’ve been a member for a while, this workout is going to take your golf fitness to the next level. Expect to sweat in this advanced training for golf session.

Rest for 90s between sets unless otherwise noted.

Whether it’s too much sway to the right or too much slide to the left, excessive lateral movement can rob you of power in your swing. The ability to coil properly into your trail hip in your backswing and fully post up on your lead leg in the downswing is critical for optimal golf performance. If you lack mobility and stability in the key muscles needed for this coil, you’re more likely to compensate by moving laterally. And we all know the common misses that follow! In this workout I’ll teach you stretches and exercises designed to help eliminate your sway or slide for good. Let’s go!

Rest for 90s between sets unless otherwise noted.

Whether you’re new to golf, new to golf fitness training or simply looking for a back to basics workout, this is the session for you. In this circuit we’ll hit the stretches, exercises and movement patterns golfers need most in order to create an efficient and powerful swing. Let’s get to work on building a solid foundation so you can safely generate speed and power while minimizing your risk of injury. And remember — beginner doesn’t mean easy! Expect to sweat in this total body session.

Rest for 90s between sets unless otherwise noted.

Early extension is one of the most common swing characteristics golfers come to me looking to correct. What is early extension? Essentially it’s when you stand up or thrust your hips towards the golf ball in the downswing. This forward movement creates the feeling that your arms are “stuck” because the lower body is in the way. It goes without saying that early extension leads to incredibly inconsistent shots. While it may be frustrating, with the right stretches and exercises we can work to reduce it, specifically by focusing on ankle and hip mobility, upper and lower body separation, squat mechanics and core stability. Let’s get to work!

Rest for 90s between sets unless otherwise noted.

Here’s a total body workout that targets a variety of common issues for golfers. We’ll go through exercises to improve your ability to use the ground for power, stay in posture in your swing, increase your swing speed and boost your overall consistency. Whether you early extend, slide, hang back or can’t seem to get rid of your dreaded slice, this session can help. Let’s get to work!

Rest for 90s between sets unless otherwise noted.

It’s no secret that low back pain is a common complaint amongst golfers. If your hips and thoracic spine don’t adequately rotate in the swing, your lumbar spine will often take over to give you the rotation those key areas are lacking. This rotation in the lower back — a section of the spine not designed for rotation — often leads to injury over time. In this workout I’ll take you through exercises designed not only to strengthen your abdominals, but also to improve this key hip and mid back mobility to help you avoid low back pain and injuries.

Rest for 90s between sets unless otherwise noted.

In golf, the whole is greater than the sum of its parts. What I mean by that is while each section of the body has a critical role in the swing, the entire kinematic sequence (or how those sections move together) is what creates maximum power off the tee. For those of you new to the term kinematic sequence, it refers to the sequential transfer of force respectively from the ground up through the pelvis, trunk, arms and ultimately to the clubhead as it moves through the ball at impact. In this workout I’ll take you through mobility drills and sequencing exercises designed to improve this transfer of force so you can safely create explosive power in your swing.

Rest for 90s between sets unless otherwise noted.