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Quick Core Crusher For Longer Drives

Equipment: Long Band (medium), Dumbbell, Foam Roller

Posted: June 16, 2024

We know the core is critical for avoiding power leaks in the golf swing. After all, how good is power from the ground if it leaks out higher up in the chain due to weak core muscles? In this advanced core workout I’ll take you through some of my favorite exercises for increasing clubhead speed. If you’re stuck in a rut with your usual sit ups and planks, you’ll love this core crushing session. Let’s get started!

Rest for 90s between sets unless otherwise noted.

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25 Minute Lower Body Power

Equipment: 2 Dumbbells, Long Band (medium)

Posted: June 09, 2024

If you’ve been looking for a lower body workout designed to give you more power off the tee, this is the session for you. This 25 minute workout targets some of the most important lower body muscles for getting more power from the ground in your swing — the glutes, hamstrings, adductors and quads. Because this workout is all about power, we’ll also work on some explosive movements designed to help you load and explode in your swing. Let’s get to work!

Go through exercises 1-5 in the Strength / Power section as a circuit with no rest between exercises, then rest 3 minutes and repeat 1-2 more times.

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Fix Your Flat Shoulder Plane

Equipment: Golf Club, Long Band, 2 Dumbbells, Foam Roller

Posted: June 02, 2024

Do you struggle with a flat shoulder plane? If you do, you’ll notice your shoulders turn more on a horizontal rather than a vertical plane in your backswing. This common swing issue can rob you of power in your swing and lead to highly inconsistent shots throughout the round. This workout can help fix it by improving your ability to separate your upper from your lower body, creating more pliability in your lats, hips and shoulders and increasing strength in the all important core muscles so you can rotate freely in your swing while maintaining posture. Sounds easy, right? Let me show you how.

Rest for 90s between sets unless otherwise noted.

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Nine Exercises To Fix Over The Top

Equipment: Golf Club, Long Band (medium), Dumbbell, Medicine Ball (light), Foam Roller

Posted: May 26, 2024

If your swing coach is working with you to stop coming over the top, this session can help! Often when golfers come over the top it stems from an inability to separate the movements of the upper body from the movements of the lower body. As a result, their swing can become arm-dominant, commonly resulting in an out-to-in path. In this workout we’re going to focus not only on that critical separation, but also on drills to improve your hip mobility and ability to allow the lower body to lead the downswing. Even if you don’t come over the top, this challenging total body workout can improve your consistency. Let’s go!

Rest for 90s between sets unless otherwise noted.

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The Ultimate Golf SIT (Sprint Interval Training) Workout

Equipment: Long Band (medium), Medicine Ball (a light dumbbell also works)

Posted: May 19, 2024

Why do golfers benefit from high intensity workouts? When compared to an hour long endurance session, a four minute high intensity workout generated the same improvement in aerobic capacity in a fifteenth of the time! If you find yourself losing stamina on the back nine, that endurance and aerobic capacity can help. Sprint interval workouts can include walking on a treadmill at a high incline, jumping rope, riding a stationary bike or even going up a set of stairs. In this workout we’re going to go through a five exercise circuit designed not only to boost your cardiovascular health but also improve your core stability, hip mobility and balance for solid contact. Let’s get to work!
Rest for 30s between each exercise in the circuit, then rest for 2-3 minutes and repeat 2-3 more times.
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Hip And Shoulder Mobility Flow

Equipment: Golf Club, Mini Band (medium), Long Band (medium)

Posted: May 12, 2024

Golf season is here and if you’ve been neglecting your mobility workouts, this is the session for you. Targeting pliability in your hips and shoulders, this eight exercise circuit makes the perfect recovery workout for your off-training days. It can even be used as a pre-round warmup to prime your body for better rotation throughout the round. Let’s get started on this feel good session!

Rest as needed between sets.

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Supersets For Power

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

Posted: May 05, 2024

Supersets are a great way for golfers to gain more strength and power and even improve their endurance. Simply put, a superset is when you perform two exercises back to back with little to no rest in between. In this workout, we’re going to focus on supersets for power. By pairing a strength workout with the speed version of the same exercise, this type of workout  — often referred to as contrast training — has been proven to improve power output in golfers, leading to more distance off the tee. Who doesn’t want that?

Superset exercises 1-6 in the Strength / Power section.

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6 Exercises To Improve Your Golf Stamina

Equipment: Mini Band (heavy), Medicine Ball (light), Kettlebell or Dumbbell

Posted: April 28, 2024

This six exercise total body circuit is designed to improve your stamina throughout the round. And while many people think of jogging endlessly on a treadmill when they think of stamina, the drills in this session don’t require you to run! Instead, we’ll boost your cardiovascular capacity with exercises that will also enhance your swing mechanics. More power from the ground, better weight transfer, improved shoulder turn and a stronger core in addition to better stamina. What golfer doesn’t want that?

Rest for 30-60s between sets and take more rest as needed.

Note: There’s an alternate exercise for the Kettlebell Swing if you don’t have a kettlebell.


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Stretch Band Core Workout For Distance

Equipment: Long Band (medium/heavy)

Posted: April 21, 2024

Most golfers I work with want two things. First, longer drives. Second, a stronger core. If that sounds like you, this workout checks both boxes. Expect drills to improve your upper and lower body separation, a key to increasing clubhead speed. We’ll also go through movements for strengthening your obliques for better rotation and increased side bend, which can improve your impact position. And of course, we’ll target the glutes for more stability and power through the ball. And the best part? All you need is one stretch band for this entire session. Let’s get to work!

Go through exercises 1-5 in the Strength/Power section with no rest between exercises, then rest 90s and repeat 1-2 more times.

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10 Exercises To Prep For Golf Season!

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

Posted: April 14, 2024

For many of us, the Masters signifies the start of golf season. If you’re feeling inspired by the Masters and are looking for one workout to help you prep for the season ahead, this is the session for you. The 10 exercises in this session will challenge your stability in the three planes of motion we use in the golf swing, develop your overall athleticism and improve your mobility in the key areas golfers need most to help reduce risk of injury. Here’s to a fantastic 2024 golf season!

Rest for 90s between sets unless otherwise noted.

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Prevent Elbow Pain!

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

Posted: April 07, 2024

It’s no secret that one of the most common injuries golfers face is elbow tendonitis. Luckily, there are stretches and exercises you can do in the gym to help prevent elbow pain! This workout targets mobility in the wrists, shoulders and thoracic spine and stability through the upper back to help take pressure off the elbows in the swing. It also features sequencing and separation drills designed to encourage the lower body to lead the downswing (which can help prevent overusing the arms in the swing). While this workout can’t replace treatment from a medical professional, it can help prevent elbow pain over time. Let’s get started!

Rest for 90s between sets unless otherwise noted.

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Maximize Your Rotational Power!

Equipment: Golf Club, Mini Band (medium), Long Band (medium/heavy), Medicine Ball

Posted: March 31, 2024

Golf season is rapidly approaching, so let’s maximize your rotational power for more distance off the tee! Studies prove that the ability to generate rotational force and power in the gym has a direct carryover to increased clubhead speed. Who doesn’t want that? In this session we’ll cover 10 stretches and exercises targeting your rotational strength and power. Whether it’s resisting rotation through your core to give you more torque in your swing or using medicine balls to improve your sequence of power, you can expect a total body workout in this challenging session.

Rest for 90s between sets unless otherwise noted.

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