Workouts

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.

I get asked by golfers all the time for a workout they can do using only a stretch band. It’s no secret that stretch bands are one of my favorite training tools.  But don’t just take my (and Tom Brady’s!) word for it. When used before the round, resistance bands have been proven to increase clubhead speed, ball speed and driving distance. Not only a great tool for warming up, stretch bands also allow you to train no matter where you are. Whether you’re on the road and need a workout you can do with limited equipment or you want to improve your muscle pliability for longer drives, this is the session for you.

Rest for 90s between sets unless otherwise noted.

Golf is an explosive sport. In fact as golfers, we really aren’t that different from sprinters. We play a sport that requires us to generate a huge amount of force through our body in a very short amount of time. But if you haven’t trained and prepared your body for the demands of golf in the gym, it can be difficult to create this maximum speed and power. In this workout, I’ll take you through explosive golf-specific exercises to help you get more explosive in your swing. Expect to sweat in this session!

Rest for 90s between sets unless otherwise noted.

The upper body is vital for a powerful golf swing. It helps you rotate properly, controls the clubface at impact and allows you to generate maximum power off the tee. In fact, it’s well known that the shoulder is responsible for up to 20% of your total clubhead speed! For that reason, improving the mobility and strength of your upper body is essential. In this workout I’ll take you through nine different stretches and exercises to challenge your upper body to help you perform at your best.

Rest for 90s between sets unless otherwise noted.

Most of the golfers I work with sit at a desk for the majority of the day. We all know being sedentary is bad for our health, but many people fail to realize the ways in which sitting for long periods of time can negatively affect their golf performance. When we sit for hours on end, our hips and mid-back often become tight. Then when the afternoon or weekend rolls around and we try to swing a golf club around those restrictions, big misses, loss of distance and even injuries can emerge. This workout is all about increasing rotation in two crucial areas for golf performance — your hips and thoracic spine — so you can get a bigger turn with less effort. Whether you’ve been working long hours or simply want to improve your mobility for a healthier body and swing, this is the session for you.

Rest for 90s between sets unless otherwise noted.

If you watch some of the best players in the world, the lower body leads the downswing. In fact, some of the most powerful muscles in the golf swing are lower body muscles. That’s why we say the glutes are the king of your swing! In this workout I’ll show you some of my favorite lower body exercises for generating maximum power in your swing while reducing your risk of low back, hip and knee injuries. Expect moves to improve your single leg balance, drills to increase your hip mobility and stability and exercises to boost your transfer of power. If you want a stronger lower body to help you hit more fairways, this is the session for you.

Rest for 90s between sets unless otherwise noted.