Today's training session · Golf Body Academy

Today's training session

🔥 1. DYNAMIC MOBILITY WARM-UP (7–8 MIN)

Goal: Prep joints, unlock movement, activate core & spine

Do this as a circuit, 2 rounds:

🔹 Neck CARs – 3 slow reps each direction

🔹 Shoulder CARs – 3 slow reps each arm

🔹 Hip CARs – 3 reps per leg

🔹 Bird Dog Hold – 10 sec/side hold (x2)

🔹 Dead Hang – 20 sec hold

⚡️ 2. POWER / PLYOMETRIC WORK (6–8 MIN)

Goal: Train explosive intent before heavy work, Rest: as needed between efforts

Do this as a circuit, 3 rounds:

🔹 Lateral Jumps (Skater bounds) – 3 sets of 5/side

🔹 Depth Jumps –sets of 3

🔹 Rebounding Jumps – 30 seconds

🔹 Med Ball Scoop Throw (forward) – 5/ side

🔹 Overhead Backward Throw – 3 reps

💪 3. STRENGTH BLOCK (15–18 MIN)

Superset style: pair two movements (A + B), alternate for 3 rounds

🔷 A1: KB Deadlift with Rotation – 6 reps/side

🔷 A2: Push-Up – 8–12 reps

→ Rest 30 sec, repeat for 3 sets

🔷 B1: Goblet Squat – 8–10 reps

🔷 B2: Band Pull Apart – 15 reps

→ Rest 30 sec, repeat for 3 sets

🔷 C1: Suitcase Carry – 20 yd each side

🔷 C2: Hardstyle Plank – 20–30 sec hold

→ Rest 30 sec, repeat for 2–3 sets

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