Build & Prime

We’re getting into the meat of the golf year, but we still have some gains to make

INTERVAL PROGRAM

A two week program with focus on baseline strength and speed on week one, and flexibility and recovery one week two. 

This is the perfect routine for some last second gains, and sustained progress as we approach the prime part of the season. Perfect for spring, when weather is still a situation for most golfers in the US and rounds are still gonna come every couple weeks. It's a good mid point between offseason and prime time workout programs, taking elements of each.

BUILD

  • AM YOGA WARMUP

    LEG DAY WARMUP

    LEGS PUSH-PULL

    Kettlebell RDL superset w/ Kettlebell Goblet Squat (5 sets of 12)

    Kettlebell Deadlift superset w/ Kettlebell Kosac Squat (5 sets of 12)

    Back Squat (3 sets of 6)

    F1 Flexibility

  • UPPER PUSH-PULL

    Chest Fly x Superset Back Fly (5 sets of 10 ea)

    Dumbell Press x Superset w/ Dumbell Row (6 sets of 6 ea)

    Flat bar cable curl x superset w/tricep flatbar “palms up” pulldown (6 sets of 8ea)

    Shoulder cable fly x superset “v-bar” Back Pulldowns (6 sets of 6ea)

    “HOVY”

    Jump Lunges (4 sets of 10)

    180 Degree Jumps (5 sets of 10)

    Lateral Bounds (6 sets of 20)

    Med ball Lateral Throw (5 sets of 10, each side)

    Jump rope (15 Minutes)

  • AM YOGA WARMUP

    “BIG EASY”

    Side plank leg lifts (3 sets of 10, ea side)

    Side plank groin Leg Lifts (using step, 3 sets of 10)

    Lunge Med ball Twist (5 sets of 10, ea side)

    90 Degree One Leg Hip Thrust from Back (3 sets of 10)

    One Leg “Airplanes” (4 sets of 10, ea side)

    One-Legged Balance - one armed shoulder fly (one knee up, one leg back)(4 sets of 10ea)

    “TOUR CORE”

    Overhead “Halos” (6 sets of 12)

    Cable Pulls (6 sets of 12, ea side)

    Weighted static twists (6 sets of 12)

    Standing kettlebell Rows (6 sets of 12)

    Standing cable turn and holds (6 sets of 12)

  • UPPER WARMUP

    REST & STRETCH (focused on hip mobility, shoulder and back, rotational mobility)

    LIGHT CARDIO (stairclimber or bike keeping heart rate in 130-145 range for 20 minutes)

  • LEG DAY WARMUP

    LEGS PUSH-PULL

    Kettlebell RDL superset w/ Kettlebell Goblet Squat (5 sets of 12)

    Kettlebell Deadlift superset w/ Kettlebell Kosac Squat (5 sets of 12)

    Back Squat (3 sets of 6)

    CARDIO

    Sustained Cardio (30+ minutes heart rate target of 145-160)

  • UPPER PUSH-PULL

    Chest Fly x Superset Back Fly (5 sets of 10 ea)

    Dumbell Press x Superset w/ Dumbell Row (6 sets of 6 ea)

    Flat bar cable curl x superset w/tricep flat-bar “palms up” pulldown (6 sets of 8ea)

    Shoulder cable fly x superset “v-bar” Back Pulldowns (6 sets of 6ea)

    “RHAMBO”

    One Arm Kettlebells (3 sets of 8, ea Side)

    Barbell Twist Lifts (4 sets of 10, ea side)

    One Armed Med Ball Throws (3 sets of 10)

    Cable Punches (4 sets of 10, ea Side)

  • LEG DAY WARMUP

    HIPS 2 “SCHUFFLER”

    JUMP ROPE 20 Minutes ( Vary tempo and dominant foot often)

    Slalom Hops (3 Sets of 10)

    Rhythmic Plate Hops (4 sets of 20)

    Elevated Lunge Rythmic Jumps ( 3 sets of 10)

    Elevated Slalom Lunge Jumps ( 3 sets of 10)

    Med Ball Side Marches (4 sets of 10, Ea direction)

    Back Leg slaloms (3 sets of basketball Court, ea leg)

    Knee Up Side marches (3 sets of 10 marches)

    “BIG DRIVE FIVE”

    Knee Ups (5 sets of 12)

    Med Ball Twist to Toes (6 sets of 12)

    Planks with underreaches (6 sets of 10, each side)

    Cable lunge lateral pulls (6 sets of 10)

    Kettlebell side teapot squeeze (6 sets of 10, ea side)

  • YOGA WARMUP

    REST & STRETCH (focused on hip mobility, shoulder and back, rotational mobility)

    LIGHT CARDIO (stairclimber or bike keeping heart rate in 130-145 range for 20 minutes)

  • L3 LEGS ROTATIONAL

    Kettlebell weighted squat rotation (close stance lunge, kettle bell swing around front leg lifting to center) (4 sets of 10 ea)

    Kettlebell Lunge with Shoulder Rotation (Rotate over lead leg on down, rotate to lifted leg on up - 4 sets of 10 ea)

    Kettlebell Lunge with Reverse shoulder rotation (rotate away from lead leg on down, rotate to lead leg on up - 4 sets of 10 ea)

    Offset dumbbell deadlift (Back foot even with lead heel)(4 sets of 10)

    Lunge with Lateral band Resistance (Band resistance from side of lead leg) (4 sets of 10 ea)

  • YOGA WARMUP

    GOLF MOBILITY

  • “HOVY”

    Jump Lunges (4 sets of 10)

    180 Degree Jumps (5 sets of 10)

    Lateral Bounds (6 sets of 20)

    Med ball Lateral Throw (5 sets of 10, each side)

    Jump rope (15 Minutes)

    LIGHT CARDIO

    (stairclimber or bike keeping heart rate in 130-145 range for 20 minutes)

  • REST & STRETCH (focused on hip mobility, shoulder and back, rotational mobility)

    LIGHT CARDIO (stairclimber or bike keeping heart rate in 130-145 range for 20 minutes)

  • GOLF MOBILITY

  • LIGHT CARDIO

    HIP BAND CIRCUIT

PRIME