Full Swing Golf Conditioning - WEEK four
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).
WEEKS FOUR, FIVE, AND SIX ARE GEARED AROUND FOUR WORKOUTS THAT ARE EXPANDING ON THE FOUNDATION OF SUCCESS FOR ADVANCED STRENGTH & POWER IMPLEMENTATION IN WEEKS SEVEN THROUGH TWELVE. 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 4-6 INCLUDE:
- KETTLEBELLS WITH VARIOUS WEIGHTS
- DUMBBELLS WITH VARIOUS WEIGHTS
- STABILITY BALL
- BENCH
- TRX OR SIMILAR SUSPENSION TRAINER
- CABLE COLUMN OR FUNCTIONAL TRAINER
- 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.
DOWEL LATERAL FLEXIONS
HOLDING DOWEL OVERHEAD, LEAN TO ONE SIDE AND BACK. 5 REPS PER SET
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 5-8 REPS
REPEAT FOR TWO ROUNDS
Rest for 20-30 seconds BETWEEN ROUNDS
CLOSED STANCE SQUATS
WITH A NARROW STANCE, SQUAT DOWN KEEPING THE ANKLES AND KNEES TOGETHER, USING ARMS FOR COUNTERBALANCE. COMPLETE 12-15 REPS
REPEAT FOR TWO ROUNDS
Rest for 20-30 seconds BETWEEN ROUNDS
DEEP LUNGE WITH LEAN
ASSUME A DEEP LUNGE PATTERN. TAKE THE ARM ON THE LEAD LEG SIDE AND LEAN INTO AND AWAY FROM LEAD LEG
REPEAT FOR TWO ROUNDS PER SIDE
Rest for 10-20 seconds BETWEEN ROUNDS
DEEP QUAD STRETCH
LAY INTO THE HEELS AND USE THE HANDS/FOREARMS/SHOULDERS TO STABILIZE YOUR LEAN
REPEAT FOR TWO ROUNDS
Rest for 10-20 seconds BETWEEN ROUNDS
DOWEL FOLD OVER
WITH DOWEL BEHIND BACK, HOLD WITH AN OVERHAND GRIP AND LOWER YOURSELF DOWN TO HEELS, EXTEND THE KNEES AND PULL THE DOWEL INTO THE HEELS
REPEAT FOR TWO ROUNDS PER SIDE
Rest for 10-20 seconds BETWEEN ROUNDS
DOWEL PSIS LEAN BACK
WITH DOWEL BEHIND BACK, HOLD WITH AN OVERHAND GRIP AND LOWER DOWEL DOWN TO TOP OF HIPS, PUSH THE DOWEL INTO THE HIPS AND LEAN BACK
REPEAT FOR TWO ROUNDS PER SIDE
Rest for 10-20 seconds BETWEEN ROUNDS
DOWEL THROWING MOTION
HOLD DOWEL BEHIND BACK WITH ONE HAND HIGH, ONE LOW AND PERFORM A THROWING MOTION for 3 THROWS PER SIDE
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
HIP circles
rotate around the HIPS in a closed stance clockwise & counter clockwise for 5 rotations
REPEAT FOR TWO ROUNDS
Rest for 10-20 seconds BETWEEN ROUNDS
cats & camels
take a deep breath in and draw spine to the sky, exhale and bring navel to the ground, repeat five times
REPEAT FOR TWO ROUNDS
Rest for 10-20 seconds BETWEEN ROUNDS
SHRUGS, SCARECROW, AND SWIMMERS
sHRUG SHOULDERS, LEAD WITH ELBOWS, THEN LEAD WITH HANDS IN CIRCLES. repeat FOR 4 REPS PER DIRECTION
REPEAT FOR TWO ROUNDS
Rest for 10-20 seconds BETWEEN ROUNDS
RUSSIAN TWIST
IN TABLETOP ON BALL EXTEND ARMS OVER THE CHEST. ROTATE THE UPPER BODY TO A SIDE AND ROTATE ONTO OPPOSITE SIDE = 1 REP. PERFORM 8-10 REPS
REPEAT FOR TWO ROUNDS
Rest for 30-40 seconds BETWEEN ROUNDS
SEATED BALANCE
SIT ON BALL WITH FEET CLOSE TOGETHER AND UPRIGHT POSTURE. EXTEND ONE LEG AND MAINTAIN BALANCE WITHOUT HOLDING THE BALL. AIM FOR 15-20 SECONDS PER LEG.
REPEAT FOR TWO ROUNDS per LEG
Rest for 30-40 seconds BETWEEN ROUNDS
rECLINED BALANCE
SIT ON BALL WITH FEET CLOSE TOGETHER AND RECLINED POSTURE. EXTEND ONE LEG AND MAINTAIN BALANCE WITHOUT HOLDING THE BALL. AIM FOR 15-20 SECONDS PER LEG.
REPEAT FOR TWO ROUNDS per LEG
Rest for 30-40 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 ONE ARM ROW WITH TWIST
hOLD THE trx WITH A SINGLE HANDLE AND REACH BACK. FOLLOW THE HAND AS IT MOVES FORWARD, PULLING WITH THE HAND HOLDING THE TRX. 8 REPS PER SIDE
REST FOR 30-45 SECONDS between sets
LEANING plank
lay flat on ground with HANDS closed to body and forearms parallel with spine
in order, extend knees, tighten glutes, engage mid-section, flare shoulder blades, and LEAN OVER THE HANDS SO THE TOES ARE BARELY TOUCHING THE GROUND
hold for 20-60 seconds. complete 3-4 sets
REST FOR 20-30 SECONDS between sets
ELEVATED TABLETOP
PLACE FEET ON BENCH, HANDS POINTED TOWARDS BENCH. EXTEND THE ELBOWS AND HIPS AND HOLD TABLETOP POSITION.
hold for 20-30 secONDS. complete 2 rounds
REST FOR 20-30 SECONDS between sets
FINISH THIS WORKOUT WITH CARDIO IN 25-30 MINUTES OF INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 25-30 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 CONTINUING TO BUILD THAT ELEMENT OF AWARENESS AND PUSH THE STRENGTH FACTOR UP A NOTCH.
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
DUMBBELL SQUAT, CURL, & PRESS
WITH dumbBELLS AT SIDES, SQUAT DOWN, AS YOU RISE CURL THE BELLS, AND PRESS OVERHEAD FOR 8-10 REPS
REPEAT FOR FOUR ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
CONTRALATERAL SINGLE-LEG DEADLIFT
HOLD A BELL IN RIGHT HAND AND STAND ON LEFT FOOT, HINGE AT THE HIP FOR 5-8 REPS PER LEG
REPEAT ON LEFT HAND AND RIGHT FOOT TO COMPLETE ROUND
REPEAT FOR THREE ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
ONE ARM SWINGS
HIKE THE BELL BETWEEN THE LEGS, HINGE AT THE HIPS, EXPLODE AND DRIVE BELL FORWARD AND KEEP FEET ON GROUND FOR 8-10 REPS PER ARM
REPEAT FOR FOUR ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
ONE ARM ROW
PULL BELL TOWARDS THE HIP FOR 8-10 REPS PER SIDE
REPEAT FOR FOUR ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
STABILITY PUNCH
FEET ARE SHOULDER WIDE AND SIDE FACING FROM CABLE. HOLD HANDLE AT CHEST AND PUNCH OUT STRAIGHT AND RETURN TO CHEST.
rEPEAT FOR 10-12 REPS PER SIDE
REPEAT FOR FOUR ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
HIGH TO LOW ROTATIONS
FEET SHOULDER WIDE, SIDE FACING FROM CABLE HANDLE, TAKE BOTH HANDS IN HIGH HANDLE AND REACH DOWN TOWARDS THE FRONT KNEE. KEEP THE ARMS LONG THROUGHOUT.
rEPEAT FOR 10-12 REPS PER SIDE
REPEAT FOR FOUR ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
LOW TO HIGH ROTATIONS
FEET SHOULDER WIDE, SIDE FACING FROM CABLE HANDLE, TAKE BOTH HANDS IN LOW HANDLE AND REACH UP TOWARDS THE FRONT AWAY FROM SHOULDERS. KEEP THE ARMS LONG THROUGHOUT.
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