It’s that time of year

It’s easy to lose track during this time of year. Keep that strength during a long summer of golf.

PRIME TIME PROGRAM

A six-week program with focus on mobility and sustainability.

This is the perfect routine for the grind of the summer, focused towards keeping a healthy body, power in your swing, and ideal conditions for sustaining through thousands of swings when you need consistency.

Week One

  • 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

  • ARMS 1

    Cable Rope Pulldowns superset w/ Cable Rope Curls (4 sets of 12, ea alternating)

    Flat Bar Cable Curls (hands facing ground) superset w/ Flat Bar Cable Pushdowns (4 sets of 12 ea, alternating)

    Bicep Curls superset w/ skull crushers (6 sets of 10 alternating)

    “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

    “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)

    CARDIO

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

    DEEP STRETCH

  • UPPER WARMUP

    PLYO-PRIME

    Banded one leg jump back - keep opposite foot stationary, shoulders square (3 sets, 10 ea)

    Plank kettlebell pulls (3 sets, 10 ea leg)

    Cosak squats (3 sets, 10 ea leg)

    Turkish getup w/ kettlebell (3 Sets, 10 ea)

    SLEEP PRIME

  • FULL BODY WARMUP

    LIGHT CARDIO

    GOLF MOBILITY 2

  • FULL BODY WARMUP

    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)

    BURST2 “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)

  • YOGA WARMUP

    LEG DAY WARMUP

    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)

    GOLF MOBILITY

  • UPPER WARMUP

    UPPER PUSH-PULL

    “BIG EASY”

  • YOGA WARMUP

    “BIG DRIVE FIVE”

    CARDIO

    DEEP STRETCH

  • UPPER WARMUP

    PLYO PRIME

    SLEEP PRIME

  • FULL BODY WARMUP

    LIGHT CARDIO

    GOLF MOBILITY

  • Item description

  • FULL BODY WARMUP

Week Two

  • YOGA WARMUP

    LEG DAY WARMUP

    LEGS VERTICAL

    GOLF MOBILITY

  • UPPER WARMUP

    BACK

    Single Arm Rows (5 sets of 10, ea side)

    Close grip Cable Row (5 sets of 10)

    Pullups (Pulldown bar 6 sets of 12 or 50 pullups standard)

    Farmer’s Carry with Shrugs ( 100 steps, shrug every 5 steps - 6 sets)

    “SCHUFFLER”

  • YOGA WARMUP

    LEG DAY WARMUP

    L1 LEGS

    Goodmornings (5 sets of 10)

    Nordics (5 sets of 8)

    straight leg deadlift (5 sets of 10)

    Single leg RDL (5 sets of 10, ea leg)

    Sled pushes (5 sets)

    F2 Flexibility

  • UPPER WARMUP

    “PLYO PRIME”

    “SLEEP PRIME”

  • FULL BODY WARMUP

    LIGHT CARDIO

    GOLF MOBILITY 2

  • Item description

  • FULL BODY WARMUP

Week Three

Week Four

  • AM YOGA WARMUP

    LEG DAY WARMUP

    LEGS PUSH-PULL

  • SHOULDERS

    “RHAMBO”

  • AM YOGA WARMUP

    LEG DAY WARMUP

    “TOUR CORE”

    CARDIO

    DEEP STRETCH

  • UPPER WARMUP

    PLYO PRIME

    SLEEP PRIME

  • FULL BODY WARMUP

    LIGHT CARDIO

    GOLF MOBILITY 2

  • FULL BODY WARMUP

  • YOGA WARMUP

    LEGS ROTATIONAL

    GOLF MOBILITY 1

  • UPPER WARMUP

    UPPER PUSH PULL

    BIG EASY

  • YOGA WARMUP

    BIG DRIVE FIVE

    CARDIO

    DEEP STRETCH

  • UPPER WARMUP

    PLYO PRIME

    SLEEP PRIME

  • FULL BODY WARMUP

    LIGHT CARDIO

    GOLF MOBILITY 2

  • Item description

  • FULL BODY WARMUP

Week Five

  • YOGA WARMUP

    LEGS VERTICAL

    GOLF MOBILITY 1

  • UPPER WARMUP

    CHEST

    “SCHUFFLER”

  • YOGA WARMUP

    CARDIO

    DEEP STRETCH

  • UPPER WARMUP

    PLYO PRIME

    SLEEP PRIME

  • FULL BODY WARMUP

    LIGHT CARDIO

    GOLF MOBILITY 2

  • Item description

  • FULL BODY WARMUP

Week Six