Skip links

Workouts

Fix Your Sway & Slide

Equipment: Golf Club, Long Band (medium/heavy strength), Mini Band (light strength)

Posted: November 22, 2020

If you struggle with sway or slide in your swing, you’re likely frustrated with a lack of consistency and power. To clean up this excessive lateral movement, this workout focuses on disassociation between the upper body and lower body, mobility in the hips and mid back, and single leg balance. Whether you currently sway or slide or simply want to create the most efficient transfer of power in your swing, this workout is for you.

Rest for 90s between sets unless otherwise noted.

View Workout
Created with Sketch.

Improve Your Posture, Improve Your Game

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

Posted: November 15, 2020

Good posture is imperative for a consistent and accurate golf swing. Think of your posture as the foundation of your swing. If something is off in your posture, it’s a safe bet that something will be off in your swing. For that reason, this workout is dedicated to improving your posture so you can make better contact and continue to play pain-free for years to come.

Rest for 90s between sets unless otherwise noted.

View Workout

The Better Hip Rotation Workout

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

Posted: November 08, 2020

The hips play a crucial role in helping us transfer power from the ground up in the golf swing. If you struggle with a lack of mobility in your hips, you may make compensatory movements in your golf swing, which can lead to characteristics such as sway, slide, early extension and hanging back. In addition to robbing you of power, these faulty movement patterns can also lead to low back pain and other avoidable golf injuries over time. Here’s a session dedicated to unlocking your hips and getting them to function better so you can generate a more powerful swing.

Rest for 90s between sets unless otherwise noted.

View Workout

Upper Body Power

Equipment: Golf Club, Long Band (medium/heavy strength), Mini Band (light strength), Mini Band (medium/heavy strength)

Posted: November 01, 2020

Beach workouts just won’t cut it for golf! By beach workouts I mean doing bicep curls and chest press in every session. But that doesn’t mean as golfers you don’t need to train your upper body. This workout targets proper mobility and stability in the upper body to help you adequately rotate in the backswing and downswing, create more X Factor, and use effective shoulder and arm movements throughout impact to control the clubhead. Sounds good, right? Let’s get started.

Rest for 90s between sets unless otherwise noted.

View Workout
Created with Sketch.

Early Extension Fix

Equipment: Golf Club, Long Band (medium/heavy strength) Mini Band (light strength), Mini Band (medium/heavy strength)

Posted: October 25, 2020

70% of golfers early extend in their swing and 99% of PGA Tour players do not. Characterized by standing up out of posture in the downswing, early extension is one of the most important swing faults to clean up if you want to improve your ball striking and consistency. To help you avoid early extension, this workout focuses on improving hip and ankle mobility, core stability and hip hinge and squat mechanics — all of which will help you stay in posture throughout your swing. Even if you don’t early extend, this total body workout will improve your mobility and challenge your strength and stamina.

Rest for 90s between sets unless otherwise noted.

View Workout

HIIT Workout For Golf

Equipment: Golf Club, Mini Band (medium/heavy strength)

Posted: October 18, 2020

Golf is an explosive sport. For that reason, I like to put my golfers through high intensity interval training sessions designed to improve their speed and power (and help them burn unwanted body fat). When most people think about HIIT workouts, they imagine riding a bike or running on a treadmill. But there’s no reason your HIIT workout can’t also be golf-specific, targeting your mobility, balance, coordination and sequencing. Want to see what I mean? Let’s go!

You’ll notice I gave you less rest on some of the exercises in this workout! Only rest for 30-60s between sets on these exercises. Once you complete all sets and reps of one exercise, rest for 90s before moving on to the next exercise.

View Workout

The Ultimate X Factor Workout

Equipment: Golf Club, Long Band (medium/heavy strength), Mini Band (light strength)

Posted: October 11, 2020

Highly skilled golfers demonstrate an incredible amount of X Factor in their swing, or the ability to separate the movements of their upper body from the movements of their lower body. This skill leads directly to increased power — who doesn’t want that? This week’s workout is dedicated to improving your X Factor so you can hit more greens.

Rest for 90s between sets unless otherwise noted.

View Workout
Created with Sketch.

The Anti Desk Posture Workout

Equipment: Golf Club, Mini Band (light strength), Mini Band (medium/heavy strength)

Posted: October 04, 2020

We’ve all heard that sitting is the new smoking. Not only is sitting bad for your health, it’s also bad for some of the most important muscles for generating speed and power in the golf swing. If you struggle with tight hips and a sore low back or feel like you’re losing distance from spending too much time at your desk, this is the workout for you!

Rest for 90s between sets unless otherwise noted.

View Workout

Lower Body Workout For Longer Drives

Equipment: Mini Band (light strength), Mini Band (medium/heavy strength)

Posted: September 27, 2020

The lower body creates a tremendous amount of stability and power in the golf swing. If you look at some of the best players in the world, they push into the ground with their legs in order to create a highly efficient transfer of power up and out to the clubhead. For that reason, this week’s workout is dedicated to making your legs stronger so you can hit longer drives.

Rest for 90s between sets unless otherwise noted.

View Workout

Core Crusher For Golf

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

Posted: September 20, 2020

We all know the core is crucial when it comes to a consistent and efficient golf swing. Not only is the core responsible for generating power from the ground up in your swing, it’s also the key to avoiding low back pain on and off the course. Some of you may be surprised to see so many glute exercises in this core workout, but the glutes are a part of your core, and the engine of your golf swing!

Rest for 90s between sets unless otherwise noted.

View Workout
Created with Sketch.

Core Power Workout

When it comes to a powerful golf swing, the core is king! This training session is all about targeting your core (both the abdominals and the glutes) so you can gain more distance off the tee. And because as golfers we also need stamina to perform at our best, this workout is also going to tax your cardiovascular endurance. Let’s go!

Rest for 90s between sets unless otherwise noted.

lock

Coming Soon

Over The Top Fix

Do you struggle with over the top? Most golfers think over the top is an upper body issue but it actually has more to do with your lower body than you think! This swing characteristic is usually caused by the upper body taking over because the lower body isn’t firing properly in the downswing. If you look at an over the top swing in slow motion, it’s as if the lower body and the upper body are stuck together. To fix it, this workout focuses on exercises that will improve your disassociation, core stability and balance so you can create more separation and stay on plane in your swing.

Rest for 90s between sets unless otherwise noted.

lock

Coming Soon

Shoulder Mobility And Upper Back Strength For Golf

Many golfers focus on lower body exercises when they want to improve their speed and power. While lower body mobility and stability is paramount for a powerful golf swing, research shows that the shoulder is responsible for 20% of total clubhead speed — so it can’t be forgotten! In this workout you’ll learn exercises to improve your thoracic and shoulder mobility and increase your upper back strength.

Rest for 90s between sets unless otherwise noted.

lock

Coming Soon

Created with Sketch.

Contrast Training For Explosive Power

Contrast training is an excellent tool for golfers looking to develop more strength and power. With contrast training, we superset strength exercises with the speed version of the same movement pattern. This combination of strength and speed results in increased power with the added bonus of burning body fat in a highly time-efficient workout.

Because this week’s workout is a bit different, disregard the sets and reps on the videos and instead follow the notes above each video. This week we are using supersets, so you’ll go through exercises 1 and 2 for the prescribed reps and then rest for 90s. Then repeat 1 and 2 one more time before moving on to your next superset, exercises 3 and 4. Finish with the superset of exercises 5 and 6.

lock

Coming Soon

Better Hip Hinge For Better Golf

The hip hinge is one of the most important movements to master as a golfer. Improving your ability to hip hinge can lead not only to greater distance off the tee, but also less risk of injury — specifically in the low back. Whether you lose your posture or early extend in the swing, experience nagging low back pain during or after a round of golf or simply want to maintain distance as you get older, improving your hip hinge mechanics can help. In this workout we will increase your hamstring mobility, work your posture and challenge your core for a better hip hinge.

Rest for 90s between sets unless otherwise noted.

lock

Coming Soon

Looking for the equipment featured in these workouts?

Shop Now