The Drive Golf + Fitness Movement Lab

Happy Monday!

Here's this week's workouts! Use the warm-up to get ready and then hit one of the sessions below. Should only take about an hour.

The rest of the week? That's yours. Play some golf. Rest when you need it. Live your life.

Warm-Up

• Foam Roll: Calfs, Hams, Quads, Lats
• Mobility flow (Once Through)
  • Cat cow x 10 slow reps
  • Worlds Greatest x 10/leg
  • Sciatic & Peroneal Floss x 10/side
  • (:20-30 passive hang + scap pull-up) x2
• 2 Sets: 
  • 10 Band Pass-through + Band Lat Pull-down
  • 10/leg Cossack Squat
  • 10/side Dead-bug

Session 1

• 3-5 Sets x 8-12 Reps per superset
  • Dips + Pull-Up
  • Split Squat + Side Plank clamshell
• Suitcase Carry (3 x 100ft/arm)

Session 2

• 3-5 Sets x 8-12 Reps per superset
  • DB Bench + Seated Row
  • Ham Curl (Machine) + Band or Cable Pallof Press
• 10 Min Row/Bike @ Medium Intensity

Session 3

• 3-5 Sets x 8-12 Reps per superset
  • SA Landmine Press + DB Up-Right Row
  • Cossack Squat + Russian Twist (heavy)
• Broad Jump (3 x 10)

Session 4

Golf Practice or Play a round with your Buddies

Warm-Up to Golf: 2-3 Rounds

• 10 Band Pass-through
• 10/leg Cossack Squat
• 10 Body Rotations with Club resting on back

Casual strength training for the casual golfer.

The Drive Golf + Fitness is based on the lessons learned from the Gambetta Athletic Improvement Network (GAIN), OPEX Fitness, Active Life Professional, and over a decade of coaching.