Speedy

Swing Man Golf

Isometric Downswing Strength – 2 Sets of 8-10 Seconds

• Top of Backswing – 2 hands
• Halfway Down – 2 hands
• Impact – 2 hands
• Top of Backswing – Trail hand, then lead
• Halfway Down – Trail then lead
• Impact – Trail then lead

Dynamic Swing Speed – 2 Sets of 6

• Decline Chest Fly to Triceps Extension
• Cross Body Lat Pulldown
• Wood Chops
• Lateral Raises – Back/Deltoids/Biceps
• Incline Chest Fly

Full Swing Repetitions

• 2×5 Trail Arm
• 2×5 Lead Arm
• 4×5 Both Arms

I cut the head off of the thrift store fairway wood and used that for the single arm swings. Speeds for the majority of full swings with the PW were higher than my previous best of 92 and today’s new best was 98 mph! I didn’t realize that last time Brandi grabbed her 7i to stay consistent instead of using the heavier men’s club and she had peaked at 72. Today she got up to 77. Can’t believe we increased so much already!

Hang the Banner Week 2 Workout 1

2 Sets

• 5 Omnidirectional Movement (4 directions)
• 10 Romanian Deadlift (25# DBs)

2 Sets

• 10/10 Rotation with Eyes on the Ball
• 10/10 Lunges with Rotation

1 Set

• 20 Slider Hamstring Curls
• 5s Manual Resistance (6 positions)
• 20 Split Lunges

Conditioning

6:00 AMRAP

• 10 DB Hang C&J (25#)
• 12 Walking Lunges

Could really keep moving. I got through 7+3.

Midline

3 Rounds

• 10/10 Standing KB Around the World (25/35#)
• 20 Goblet March
• 10/10 Single Arm OH March
• 10 Bear Pose Pull Throughs

I really enjoyed this.

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