Day: January 16, 2023

2023/07/16

Swing Man Golf – Day 1

Dynamic Swing Strength – 2 Sets of 4

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

Conditioning

4 Sets

  • 12 Walking Lunges (20# DBs)
  • 6/6 Step-downs (14”)
  • Partner B: BikeErg

4 Sets

  • 5/5 Twisting Box Jumps (20”)
  • 10/10 Single Leg RDL / Stability Ball Hamstring Curls
  • Partner B: TrueForm Run / BikeErg

I tested out the RDL and my back said no, so I did the hammy curls every round. I ran the first round, but my hip did not like it at all, so I biked the final three. Took us 23:14.

Mobility

2 Sets

  • 10 Stability Ball Overhead Reach (3s)
  • 10 Side Lunge with Overhead Reach / Rig OH Reach

2 Sets

  • 5/5 Pigeon Position Trail Foot Lift
  • 5/5 Pigeon Position Trail Knee Lift

10/10 Hip Openers