Full Swing Golf Conditioning - WEEK tWELVE
WEEKS TEN, ELEVEN, AND TWELVE ARE GEARED AROUND FOUR WORKOUTS THAT ARE CONTINUING ADVANCED STRENGTH & POWER INTO THE PROGRAM. BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.
EQUIPMENT NEEDED FOR WEEKS 10-12 INCLUDE:
- KETTLEBELLS WITH VARIOUS WEIGHTS
- DUMBBELLS WITH VARIOUS WEIGHTS
- BAR TO HOLD FOR HANGING MOVEMENTS
- BROOMSTICK, DOWEL, PVC PIPE, OR DRIVER
THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.
DAY ONE & Day FOUR
ON DAY 1 & DAY 4 THE FOCUS OF THE WORKOUTS IS ABOUT INCREASING BODY AWARENESS AND FLEXIBILITY THROUGH AN EFFECTIVE MOBILITY, STABILITY, AND CORE ACTIVATION WORKOUT. THERE IS A CARDIO RECIPE FOR YOU TO COMPLETE THE WORKLOAD FOR THE DAY AT THE BOTTOM.
TRX SHOULDER MOBILITY
STAND WITH A FIVE IRON POSTURE. HANDLES 6-12" FROM BELTLINE
ALTERNATE TAKING AN ARM BACK AND AROUND TO OPEN CHEST AND SHOULDERS. perform FIVE REPS PER ARM
REST FOR 10-20 SECONDS BETWEEN SETS
TRX T-TWIST
STAND WITH A FIVE IRON POSTURE. HANDLES 6-12" FROM BELTLINE
TAKE BOTH ARMS BACK TOGETHER. ONCE YOU HIT ENDPOINT, TAKE THE TOP ARM AS FAR AS POSSIBLE. REPEAT ON OPPOSITE SIDE. complete 5 REPS PER SIDE
REST FOR 10-20 SECONDS BETWEEN SETS
TRX TOTAL BODY TWIST
STAND WITH A FIVE IRON POSTURE. HANDLES 6-12" FROM BELTLINE
TAKE BOTH ARMS BACK TOGETHER, ALLOWING THE HIPS, ANKLES AND SPINE TO ROTATE UNTIL YOU ARE FACING AWAY FROM STARTING POSTURE. REPEAT ON OPPOSITE SIDE. complete 5 REPS PER SIDE
REST FOR 10-20 SECONDS BETWEEN SETS
TRX OVERHEAD SQUATS
HOLD THE HANDLES OVERHEAD AND SQUAT DOWN, MAINTAINING TOTAL ALIGNMENT FOR 5-8 REPS
REPEAT FOR TWO ROUNDS
Rest for 30-45 seconds BETWEEN ROUNDS
TRX SIDE TO SIDE TUCKS
WITH FEET IN HANDLES, PRESS UP TO THE TOP OF PUSH UP. TUCK THE KNEES TO ONE SIDE AND RETURN TO START. tUCK TO OPPOSITE SIDE = 1 REP. COMPLETE 8-10 REPS
REPEAT FOR TWO ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
HANGING KNEES TO CHEST
HOLD THE BAR WITH AN OVERHAND GRIP. TUCK KNEES TOWARDS THE CHEST. KEEP YOUR TOES UP AND LEGS SLIGHTLY IN FRONT OF YOU THROUGHOUT. complete 12-15 REPS
REPEAT FOR THREE ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
SIT-N-sPIN
SEATED WITH LEGS CROSSED, STAND UP AND ALLOW THE BODY TO TWIST AROUND AND CROSS THE LEGS AND SIT DOWN. COMPLETE 3-4 REPS
REPEAT FOR THREE ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
Superman
lay flat on stomach with arms overhead. engage the hamstrings, glutes, and back and become superman, balancing on abdomen. hold for 15-30 seconds
REPEAT FOR TWO ROUNDS
Rest for 30-45 seconds BETWEEN ROUNDS
FINISH THIS WORKOUT WITH CARDIO IN 10-15 MINUTES OF HIGHER INTENSITY INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 10-15 MINUTES.
WALK - JOG INTERVALS
JOG - RUN INTERVALS
PACED ROW - SPRINT ROW
PACE CYCLE - SPRINT CYCLE
THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 75-88% OF MAXIMUM HEART RATE
USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:
206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR
EMHR X 0.75 = LOW RANGE OF HEART RATE
EMHR X 0.88 = HIGH RANGE OF HEART RATE
FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES
day two & day fIVE
ON DAY 2 & DAY 5 THE FOCUS OF THE WORKOUTS IS ABOUT POWER. MOVEMENTS SHOULD BE DONE ALWAYS IN CONTROL, BUT TRY TO BE AGGRESSIVE WITH YOUR MOVEMENTS!
DOWEL OVERHEAD SQUATS
WITH ARMS EXTENDED AND OVERHEAD, SQUAT DOWN AND KEEP HEELS ON GROUND FOR 5-8 REPS
REPEAT FOR THREE ROUNDS
Rest for 20-30 seconds BETWEEN ROUNDS
LATERAL BOUNDS
STAND ON ONE FOOT AND LOAD THE LEG TO PROPEL YOURSELF SIDEWAYS AWAY FROM THE GROUNDED FOOT. UPON LANDING, USE THE OPPOSITE FOOT TO ABSORB AND BOUND BACK TO STARTING POSITION. complete 8-10 REPS
REPEAT FOR FOUR ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
KETTLEBELL CLEAN
HIKE THE BELL BETWEEN LEGS, EXPLODE THE HIPS AND BRING THE BELL FORWARD KEEPING THE ELBOW CLOSE TO BODY. ROLL THE AROUND THE WRIST AND CATCH THE BELL IN RACK POSITION. peform 5-6 REPS PER SIDE
REPEAT ON OPPOSITE SIDE TO COMPLETE ROUND
REPEAT FOR THREE ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
SPLIT jump squats
IN LUNGE POSITION, SQUAT DOWN, QUICKLY ELEVATE FROM THE SQUAT AND JUMP UP SWITCHING LEG POSITIONS QUICKLY. UPON LANDING, ABSORB SOFTLY THROUGH THE ANKLES, KNEES AND HIPS TO MOVE INTO NEXT REP. complete 8-10 REPS IN THE SET
REPEAT FOR THREE ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
RENEGADE ROW
HOLDING BELLS IN PUSH UP POSITION, PULL A BELL TO THE TORSO, REPEAT ON OPPOSITE SIDE FOR 8-10 REPS PER ARM
REPEAT FOR three ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
DUMBBELL PULLOVER
lay flat on back with arms stretched overhead. HOLD DUMBBELL OVER THE CHEST. KEEP ARMS LONG AND REACH OVERHEAD. RETURN TO CHEST AND repeat for 10-12 reps
REPEAT FOR FOUR ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
DIVE bOMBERS
with a WIDE stance MOVE FROM DOWN DOG TO UP DOG. RETURN TO STARTING POSITION BY PRESSING THROUGH THE ARMS.
rEPEAT FOR 6-8 REPS
REPEAT FOR FOUR ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
HANGING SIDE TO SIDE TUCKS
TUCK THE KNEES UP TO THE UNDERARM, LOWER AND REPEAT ON OPPOSITE SIDE.
rEPEAT FOR 10-12 REPS PER SIDE
REPEAT FOR FOUR ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
DAY THREE
THIS WORKOUT IS STRICTLY CARDIO WITH 30-45 MINUTES OF STEADY STATE CARDIO TODAY.
CHOOSE THE METHOD OF CARDIO, GRAB A HEART RATE MONITOR, SOME MUSIC, AND WORK WITHIN THE RANGES BELOW
THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 64-76% OF MAXIMUM HEART RATE
USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:
206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR
EMHR X 0.64 = LOW RANGE OF HEART RATE
EMHR X 0.76 = HIGH RANGE OF HEART RATE
FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES