Full Swing Golf Conditioning - WEEK EIGHT
WEEKS SEVEN, EIGHT, AND NINE ARE GEARED AROUND FOUR WORKOUTS THAT ARE IMPLEMENTING 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 FORWEEKS 7-9 INCLUDE:
- KETTLEBELLS WITH VARIOUS WEIGHTS
- DUMBBELLS WITH VARIOUS WEIGHTS
- BAR TO HOLD FOR HANGING MOVEMENTS
- BENCH
- STABILITY BALL
- 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 3 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 ROTATIONS
WITH ARMS IN FRONT OF YOU, RAISE THE DOWel UP AND BEHIND YOU 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
DOWEL INTERNAL & EXTERNAL ROTATIONS
WITH DOWEL BEHIND YOU, HOLD ONE HAND HIGH (PALM IN) AND ONE LOW (PALM OUT). eXTEND UPPER ARM OVERHEAD. REST. EXTEND LOWER ARM DOWN. REST
REPEAT FOR TWO ROUNDS
Rest for 20-30 seconds BETWEEN ROUNDS
WIDE STANCE REACH
WITH A WIDE STANCE REACH DOWEL OUT IN FRONT. WITH EXTENDED ARM LEAN INTO AND AWAY FROM THE DOWEL. LEAN SIDE TO SIDE.
REPEAT FOR TWO ROUNDS PER SIDE
Rest for 10-20 seconds BETWEEN ROUNDS
SHOULDER PENDULUMS
STANDING WITH LONG ARMS, SWING ONE ARM FORWARD AND THE OTHER BACK. SWITCH SIDES AND LET THE ARMS MOVE LOOSELY. COMPLETE FIVE REPS
REPEAT FOR TWO ROUNDS
Rest for 10-20 seconds BETWEEN ROUNDS
PRYING DEEP SQUAT
pRESS HANDS TOGETHER AND LOWER INTO A SQUAT. TUCK THE ELBOWS INSIDE OF THE KNEES AND APPLY TENSION TO THE LEGS AND SHIFT WEIGHT AROUND.
REPEAT FOR TWO ROUNDS
Rest for 10-20 seconds BETWEEN ROUNDS
WRIST ULNAR/RADIAL DEVIATIONS
ON HANDS AND KNEES, ALIGN FISTS UNDER THE SHOULDERS AND ROCK FROM THUMB TO LITTLE FINGER AND BACK=1 rep. complete for 5 REPS.
REPEAT FOR TWO ROUNDS
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
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
SWIMMER KICKS
LIE FACE DOWN ONTO BENCH/BOX WITH HIPS SLIGHTLY OFF. LEAD WITH HEELS AND EXTEND THE LEGS. 8 REPS/LEG
REPEAT FOR THREE ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
HANGING SIDE TO SIDE TUCKS
HOLD THE BAR WITH AN OVERHAND GRIP. TUCK KNEES TOWARDS THE UNDERARMS. KEEP YOUR TOES UP AND LEGS SLIGHTLY IN FRONT OF YOU THROUGHOUT. 12-15 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
plank to push up
in a forearms plank position, shift weight to a side and place a hand where a forearm was. now repeat on opposite side to a high plank. lower down one elbow at a time and repeat for 10-12 reps
REPEAT FOR TWO ROUNDS
Rest for 30-40 seconds BETWEEN ROUNDS
elevated tabletop
SIT ON ground WITH FEET on bench/box.eXTEND LEGs and hips AND MAINTAIN BALANCE WITh hands pointed to the feet. AIM FOR 15-30 SECONDS.
REPEAT FOR TWO ROUNDS
Rest for 30-40 seconds BETWEEN ROUNDS
rECLINED BALANCE
SIT ON BALL WITH FEET CLOSE TOGETHER AND tabletop POSTURE. EXTEND ONE LEG AND MAINTAIN BALANCE WITHOUT HOLDING THE BALL. AIM FOR 10-15 SECONDS PER LEG.
REPEAT FOR TWO ROUNDS per LEG
Rest for 30-40 seconds BETWEEN ROUNDS
FINISH THIS WORKOUT WITH CARDIO IN 28-35 MINUTES OF INTERVALS - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 28-35 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 69-84% 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 0.69 = 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 STRENGTH AND CONVERSION TO POWER. PLYOMETRICS ARE INTRODUCED INTO THE PROGRAMMING.
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
hand to hand swing
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 while making the bell exchange at the top of the swing
REPEAT FOR FOUR ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
SINGLE-LEG DEADLIFT - double bells
HOLD the BELLs at sides AND STAND ON one FOOT, HINGE AT THE HIP FOR 5-8 REPS PER LEG
REPEAT ON OPPOSITE FOOT TO COMPLETE ROUND
REPEAT FOR THREE ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
dumbbell jump squats
HOLD BELLS AT SIDES AND SQUAT DOWN, QUICKLY ELEVATE FROM THE SQUAT AND JUMP UP. UPON LANDING, ABSORB SOFTLY THROUGH THE ANKLES, KNEES AND HIPS TO MOVE INTO NEXT REP. 8-10 REPS IN THE SET
REPEAT FOR THREE ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
lat pulldown in plank
Facing cable, assume a plank position and hold cable in one hand. Pull the cable to the chest while keeping the hips squared to the ground. 8-10 reps per side.
REPEAT FOR three ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
V-UP
lay flat on back with arms stretched overhead. engage the core and hinge at the hip bringing the hands to the toes. lower and repeat for 10-12 reps
REPEAT FOR FOUR ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
SCRAPER PUSH UPS
with a closed stance and arms rubbing against torso, perform a controlled push up. Break to the knees if needed.
rEPEAT FOR 10-12 REPS
REPEAT FOR FOUR ROUNDS
Rest for 30-60 seconds BETWEEN ROUNDS
BACK LUNGE TO HIGH KNEE
Step back into a lunge without grounding the back knee and powerfully tuck the knee at the top.
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