A once-weekly, golf-specific session designed to complement boxing, weights and Pilates. The emphasis is rotation quality, balance, force transfer, joint resilience and controlled power, not another heavy lifting day.
Exercises across five golf-relevant movement qualities.
Effort target: mostly RPE 5 to 7. Power work stays crisp. Stop sets when speed, balance or form deteriorates.
Why: Builds usable hip internal and external rotation, important for turning without borrowing motion from the lower back.
Setup: Sit tall with both knees bent about 90 degrees. Rotate both knees side to side under control.
Why: Improves upper-back rotation so the shoulders can turn without excessive lower-back motion.
Setup: Side-lying, hips and knees bent. Reach the top arm across and open toward the opposite side.
Why: Helps restore hip extension and pelvic control, useful for posture and rotation through the swing.
Setup: Half-kneel, lightly tuck the pelvis and shift forward a small amount.
Why: Trains the trunk to resist unwanted rotation while transmitting force from lower to upper body.
Setup: Stand perpendicular to the cable. Press hands away from the chest without allowing the torso to turn.
Why: Develops trunk control while the arms and legs move independently, a useful foundation for rotational sequencing.
Setup: Lie on the back, hips and knees at 90 degrees. Slowly lower opposite arm and leg.
Why: Teaches diagonal force transfer through the trunk with a stable pelvis.
Setup: Half-kneel beside a cable. Pull diagonally across the body while maintaining tall posture.
Why: Builds posterior-chain strength, hip control and single-leg stability for weight transfer.
Setup: Stand on one leg and hinge at the hip while the free leg extends behind.
Why: Strengthens frontal-plane control, adductors and lateral hip function, useful for stable rotation.
Setup: Step laterally, sit the hips back over the working leg, keep the opposite leg long.
Why: Links balance with controlled rotation, close to the demands of shifting pressure during the swing.
Setup: Stand on one leg, soften the knee and slowly rotate the chest left and right.
Why: Develops coordinated rotational strength through the hips, trunk and upper body.
Setup: Athletic stance beside a cable. Rotate through hips and torso while arms guide the handle.
Why: Converts strength into rotational speed, one of the closest gym movements to golf power production.
Setup: Stand sideways to a solid wall. Load through the hips and throw the ball into the wall with a quick rotation.
Why: Trains force from the ground upward through a diagonal rotational pattern.
Setup: Hold the ball low near one hip, load the legs and rotate to throw upward and across.
Why: Supports rotator-cuff endurance and shoulder control as golf practice volume increases.
Setup: Elbows close to the body, rotate hands outward against a light band.
Why: Gradually conditions the forearm muscles that absorb repeated club forces and help control the grip.
Setup: Forearm supported, move the wrist slowly through flexion and extension with a light dumbbell.
Why: Builds grip, trunk stiffness, shoulder stability and walking strength in one simple movement.
Setup: Hold weights at the sides and walk with tall posture and controlled steps.
| Block | Time | Exercises | Trainer intent |
|---|---|---|---|
| Prepare | 8 min | 1 to 3 | Open hips and thoracic spine without fatigue. |
| Control | 8 min | 4 to 6 | Build trunk stiffness and clean force transfer. |
| Balance | 9 min | 7 to 9 | Improve single-leg control and pressure shift. |
| Power | 12 min | 10 to 12 | Fast, low-fatigue reps. Quality over volume. |
| Protect | 8 min | 13 to 15 | Condition shoulders, wrists, grip and trunk. |