Golf Workout 2

10 reps of each 3 times through

Medicine Ball Push-Up

Inverted Row on Stability Ball

Walking Lunges with Club twist

*Use golf club

Side Plank with leg lift

Dips with Hip Abduction

*dip then move hips back and forth

Bridge SLR

Golf Workout 1

3 times through

10 Overhead Walking Lunges each leg

15 Pelvic Tilts on all fours

8 KB Deadlift

5 Superman’s on stability ball with weight in hand each side

10 Box-Step Up-twist with just upper body

12 Straight to Side

10 Lat Pulldowns

Golf Workouts

Click on the links below for specialized workouts

Workout 1

Workout 2

Workout 3

Hip Stability

Hip Mobility

Upper Body Mobility

Upper Body Stability

Fall sport in-season maintenance

This workout is intended for in-season ahtletes aiming to maintain strength and endurance during the sesason. These workouts should be done in circuit fashion for 3 sets of 8-12 reps. Use a weight that is challenging but doesn't make you struggle. All exercises are linked to a picture or video.

Day 1
	DB Clean Press
	Standing Rows
	Assisted Dips
	Assisted Pullups
	Overhead DB Lunges
	Back Extensions
Day 2
	DB Swing
	Straight Leg Deadlifts
	Shoulder DB Lateral Raise
	Stading DB Curls
	Cable Face Pulls
	Leg Press
Day 3
	Bench Press
	Lat Pulldown
	Seated Shoulder Press
	DB Goblet Squats Decline Situps

July 2015 Calendar

◄	~ July 2015 ~					►
Sun	Mon	Tue	Wed	Thu	Fri	Sat
				SS2		4 Eat some burgers. Shoot some fireworks.
5	6 Strength Begins	7 Heavy Hitter	8	9 Get Heavy	10 Stable Strength 1	11
12	13 Run 3 miles	14	15 SS2	16 Get Heavy	17	18 Stable Strength 1
19	20 Heavy Hitter	21	22	23 Routine	24 3s a Crowd	25 Rest Up...
26 ...this week will be rough!	27 Distress	28 sore ta hard	29	30 Enter Turmoil	31

Stable Strength 2

This is the point in the off-season when you should be in the routine. Now its time to focus on getting stronger, but before we focus solely on strength we need to stabilize your joints. These next 3 weeks will be stability and strength exercises. Start with a weight that is challenging, add weight each set and always push yourself. This is when you develop a foundation of strength to build on throughout the school year. 

Workout

*do 4 sets with reps starting at 10 and ending at 6 (ex:10, 8, 6, 6)

Single Arm Cable Chest Press

Single Leg Bent-over Back Flys

Chinup/Curl Holds


Single Leg Tricep Kickbacks


Single Leg Squats


Overhead Med Ball Passes

VIDEO HERE

Stable Strength 1

Warm-up

10 burpees, 10 pushups, 15 jumping jacks 3 times through

Workout

*do 4 sets with reps starting at 10 and ending at 6 (ex:10, 8, 6, 6)

Single Leg Opposite Arm curls

*10 each side

Dips with Hold

*Do 5 dips then hold for 10 seconds, try to complete 5 more...

Swiss Ball Chest Press

Single Leg Row to Press

VIDEO HERE 

Single Leg Deadlift with Bar behind back

*VIDEO HERE

Box Walks

*both hands off, one hand on, both hands on, one hand off (opp side), both hands off again

2014 TNU June Off-season Program

	~ June 2014 ~
Sun	Mon	Tue	Wed	Thu	Fri	Sat
	1  Jumpkickstarter	2  Times Up	3	4  Miunte to Win It	5  Circuit 1	6
7	8  Jumpkickstarter	9 4 ROT	10	11 Distress	12 Senseless	13
14	15  Jumpkickstarter	16  Miunte to Win It	17	18  Circuit 1	19  Times Up	20
21	22 Stable Strength 1	23 SS2	24	25 4 ROT	26 Stable Strength 1	27
28	29 SS2	Notes:

In-Season Golf workout

*Do 3 sets of each. (10 reps, 8 reps, 6 reps)

Day 1

Dead Lifts

Seated Shoulder Press

Inverted Rows

Squats

Med Ball Swings against wall

Day 2 

Alternating Lunge with twist

Single Leg Standing Curls

DB Chest Press

SB Hamstring Curls

Cable wood choppers

SB Bridge

Day 3

SB Swings

Floor Wipers

 

Monster Walks

Lat Pulldowns

Overhead Tricep Extensions