Full Swing Golf Conditioning - WEEK one
WELCOME TO THE B3 FULL SWING GOLF CONDITIONING PROGRAM. OVER THE COURSE OF TWELVE (12) WEEKS YOU WILL DEVELOP A BLEND OF MOBILITY, STABILITY, BALANCE, STRENGTH, AND POWER TO BRING YOUR CONFIDENCE UP AND THE SCORES DOWN ON THE COURSE. (YOU ARE ON YOUR OWN FOR THE PUTTING).
THE FIRST THREE WEEKS ARE GEARED AROUND FOUR WORKOUTS THAT ARE BUILDING A FOUNDATION OF SUCCESS FOR ADVANCED STRENGTH & POWER IMPLEMENTATION LATER IN 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 THE FIRST THREE WEEKS INCLUDE:
- KETTLEBELLS WITH VARIOUS WEIGHTS
- TRX OR SIMILAR SUSPENSION TRAINER
- CABLE COLUMN OR FUNCTIONAL TRAINER
- BROOMSTICK, DOWEL, PVC PIPE, OR DRIVER
- FOAM ROLLER
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.
DOWEL SHOULDER ROTATIONS
ROTATE THE ARMS FOR 5 ROUND TRIPS FROM THE FRONT TO BACK OF BODY
REPEAT FOR TWO ROUNDS
Rest for 20-30 seconds BETWEEN ROUNDS
DOWEL SHOULDER EXTENSIONS
WITH ARMS BEHIND YOU, RAISE THE DOWEl UP AND PAUSE AT TOP FOR 5 REPS
REPEAT FOR TWO ROUNDS
Rest for 20-30 seconds BETWEEN ROUNDS
DOWEL OVERHEAD SQUATS
HOLD THE DOWEL OVERHEAD AND SQUAT DOWN, MAINTAINING TOTAL ALIGNMENT FOR 5 REPS
REPEAT FOR TWO ROUNDS
Rest for 20-30 seconds BETWEEN ROUNDS
DOWEL SHOULDER ROTATIONS
WITH A WIDE STANCE, REACH OUT WITH DOWEL AND LEAN INTO STRETCH. PLAY WITH TENSION FROM ALL DIRECTIONS
REPEAT FOR TWO ROUNDS
Rest for 20-30 seconds BETWEEN ROUNDS
fOAM ROLLER LATS
REACH ARM OVERHEAD AND LAY INTO FOAM ROLLER AND ROLL ALONG THE SIDE OF TORSO. STOP AT HOT SPOTS
REPEAT FOR TWO ROUNDS PER SIDE
Rest for 10-20 seconds BETWEEN ROUNDS
fOAM ROLLER IT BAND
LAY INTO FOAM ROLLER AND ROLL ALONG THE SIDE OF HIP & EXTENDED LEG. STOP AT HOT SPOTS
REPEAT FOR TWO ROUNDS PER SIDE
Rest for 10-20 seconds BETWEEN ROUNDS
fOAM ROLLER PIRIFORMIS
LAY INTO FOAM ROLLER AND ROLL ALONG THE SIDE OF HIP & CROSSED LEG. STOP AT HOT SPOTS
REPEAT FOR TWO ROUNDS PER SIDE
Rest for 10-20 seconds BETWEEN ROUNDS
fOAM ROLLER HAMSTRING
LAY INTO FOAM ROLLER AND ROLL ALONG THE BACK OF HIP & LEG. STOP AT HOT SPOTS
REPEAT FOR TWO ROUNDS PER SIDE
Rest for 10-20 seconds BETWEEN ROUNDS
helicopter twists
rotate around the elbow joint clockwise & counter clockwise for 5 rotations
REPEAT FOR TWO ROUNDS PER SIDE
Rest for 10-20 seconds BETWEEN ROUNDS
wrist rolls
rotate around the wrists clockwise & counter clockwise for 5 rotations with interlocked hands
REPEAT FOR TWO ROUNDS
Rest for 10-20 seconds BETWEEN ROUNDS
knee circles
rotate around the knees in a closed stance clockwise & counter clockwise for 5 rotations
REPEAT FOR TWO ROUNDS
Rest for 10-20 seconds BETWEEN ROUNDS
cats & camels
deep breath in and draw spine to sky, exhale and bring navel to ground, repeat five times
REPEAT FOR TWO ROUNDS
Rest for 10-20 seconds BETWEEN ROUNDS
child's pose with reach
sit back into heels and reach away. take one arm and reach across the body. repeat on opposite side
REPEAT FOR TWO ROUNDS PER SIDE
Rest for 10-20 seconds BETWEEN ROUNDS
wrist flexor stretch
rotate wrists around and have fingers pointed towards you. place palm down and straighten arms, lean back for more tension
REPEAT FOR TWO ROUNDS
Rest for 10-20 seconds BETWEEN ROUNDS
wrist extensor stretch
take one hand at a time. rest the top of the hand on the ground (palm facing up) with fingers pointed to the mid-line. straighten the elbow and lean into the fingers
REPEAT FOR TWO ROUNDS per hand
Rest for 10-20 seconds BETWEEN ROUNDS
thread the needle
from quadruped, take one arm and reach through to other side, rest head on mat and lean away from extended arm. use other hand to support or bind it
REPEAT FOR TWO ROUNDS per side
Rest for 10-20 seconds BETWEEN ROUNDS
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. 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. 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. 5 reps per side
REST FOR 10-20 SECONDS between sets
trx i-y-t-w
move through the letters while maintaining good spinal posture throughout.
going through the letters i-y-t-w is one set. complete 2 sets total
REST FOR 10-20 SECONDS between sets
rkc plank
lay flat on ground with elbows closed to body and forearms parallel with spine
in order, extend knees, tighten glutes, engage mid-section, flare shoulder blades, and draw elbows down towards navel
hold for 20-60 seconds. complete 2-3 sets
REST FOR 20-40 SECONDS between sets
side planks
engage the body and lift into a hold in a straight line on your side. start with forearms for base.
hold for 20-60 seconds per side. complete 2 rounds/side
REST FOR 20-40 SECONDS between sets
FINISH THIS WORKOUT WITH CARDIO IN 24-28 MINUTES OF INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 24-28 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 64-84% 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 0.84 = 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 INCREASING THE BODY AWARENESS AND ALSO CHALLENGE THE BODY WITH STRENGTH PATTERNS THAT WILL CARRY OVER TO YOUR GAME.
DOWEL OVERHEAD SQUATS
WITH ARMS EXTENDED AND OVERHEAD, SQUAT DOWN AND KEEP HEELS ON GROUND FOR 5 REPS
REPEAT FOR THREE ROUNDS
Rest for 20-30 seconds BETWEEN ROUNDS
GOBLET SQUATS
WITH ARMS HOLDING THE BELL AT THE HORNS AT CHEST HEIGHT, SQUAT DOWN AND KEEP HEELS ON GROUND FOR 8-10 REPS
REPEAT FOR THREE ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
IPSILATERAL SINGLE-LEG DEADLIFT
HOLD A BELL IN your RIGHT HAND AND STAND ON your RIGHT FOOT, then HINGE AT THE HIP FOR 5-8 REPS PER LEG
REPEAT ON LEFT SIDE TO COMPLETE ROUND
REPEAT FOR THREE ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
TWO ARM SWINGS
HIKE THE BELL BETWEEN THE LEGS, HINGE AT THE HIPS, EXPLODE AND DRIVE BELL FORWARD AND KEEP FEET ON GROUND FOR 10-12 REPS
REPEAT FOR FOUR ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
WINDMILL
WITH THE BELL OVERHEAD, MAINTAIN NEUTRAL SPINE AND HINGE TO SIDE FOR 3-5 REPS PER SIDE
REPEAT FOR FOUR ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
TRX ATOMIC PUSH UPS
WITH BOTH FEET IN THE STRAPS, FACE DOWN. eNGAGE THE CORE AND PERFORM A PUSH UP. at the TOP, TUCK BOTH KNEES TO CHEST. rEPEAT FOR 10-12 REPS
REPEAT FOR FOUR ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
TRX Face pull
WITH BOTH FEET IN THE STRAPS, FACE DOWN. eNGAGE THE CORE AND PERFORM A PUSH UP. at the TOP, TUCK BOTH KNEES TO CHEST. rEPEAT FOR 10-12 REPS
REPEAT FOR FOUR ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
LAT PULLDOWN IN PLANK
In plank position facing the cable, hold the handle in one hand. Pull the handle to the chest. rEPEAT FOR 10-12 REPS per hand
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