Training session 8/20 · Golf Body Academy

Training session 8/20

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

🔹 Cat/Cow – 9 reps

🔹 Hip CARs – 3 reps per leg

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

🔹 Third World Squat – 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:

🔹 Rebounding Jumps – 30 seconds

🔹 Med Ball slam – 9 reps

🔹 Overhead Forward Throw – 3 reps

💪 3. STRENGTH BLOCK (15–18 MIN)

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

🔷 A1: KB swing, 9 reps

🔷 A2: Half kneeling single arm press

→ Rest 30 sec, repeat for 3 sets

🔷 B1: Staggered stance RDL, 5 reps with each foot forward

🔷 B2: Band Pull Apart – 15 reps

→ Rest 30 sec, repeat for 3 sets

🔷 C1: Suitcase Carry – 20 yd each side

🔷 C2: Pallof press, 9 reps per side

→ Rest 30 sec, repeat for 3 sets

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