Skip links

Workouts

Search Workouts

Stronger Glutes, Lower Scores

Equipment: 2 Mini Bands (medium/heavy), 2 Dumbbells, Foam Roller

Posted: December 04, 2022

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.

View Workout
Created with Sketch.

Ultimate Golf Mobility Session

Equipment: Golf Club, Exercise Mat, Foam Roller (or pillow)

Posted: November 27, 2022

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.

View Workout

On The Road Golf Workout

Equipment: Long Band (medium/heavy), Mini Band (medium), Mini Band (heavy)

Posted: November 20, 2022

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.

View Workout

Posterior Chain Workout For Distance

Equipment: Golf Club, Long Band (medium/heavy), 2 Dumbbells

Posted: November 13, 2022

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.

View Workout
Created with Sketch.

20 Minute Yoga Workout For Golf

Equipment: Bodyweight

Posted: November 06, 2022

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.

View Workout

Advanced Training For Golf

Equipment: Mini Band (medium), Mini Band (heavy), 2 Dumbbells

Posted: October 30, 2022

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.

View Workout

Eliminate Your Sway & Slide

Equipment: Golf Club, Long Band (medium/heavy), 2 Dumbbells

Posted: October 23, 2022

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.

View Workout
Created with Sketch.

Golf Workout For Beginners

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

Posted: October 16, 2022

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.

 

 

View Workout

8 Exercises To Beat Early Extension

Equipment: Golf Club, Long Band (medium/heavy), Dumbbell, Towel or Exercise Mat

Posted: October 09, 2022

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.

View Workout

10 Must Have Exercises For Any Golfer

Equipment: 2 Dumbbells, Long Band (medium), Medicine Ball (light)

Posted: October 02, 2022

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.

View Workout
Created with Sketch.

Core Exercises For A Better Back

Equipment: Golf Club, Long Band (medium/heavy), 1-2 Mini Bands (medium/heavy), 2 Dumbbells, Medicine Ball (or light DB)

Posted: September 25, 2022

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.

View Workout

Better Sequencing For More Power

Equipment: Golf Club, Long Band (medium / heavy), Dumbbell

Posted: September 18, 2022

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.

View Workout

Looking for the equipment featured in these workouts?

Shop Now

As an Amazon Associate Fleischer Tour Fit earns from qualifying purchases