2023/01/31

Swing Man Golf – Day 4

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 Strength – 2 Sets of 3

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

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
• 3×5 Both Arms

I was a lot more consistently in the mid-90 mph on the full swings and maxed at 98 again. B got up to 74.

Conditioning

4 Rounds (10s transition between minutes)

• 1:00 TrueForm Walk / BikeErg
• 30s Plate Front Raise (10#) + 30s Single DB Curl (35#)
• 30s Reverse Crunch + 30s alt Side Crunch
• 1:00 Seated DB Shoulder Press (12# DBs)
• 1:00 Lunge

Mobility

2 Sets

• 10/10 Hip Openers
• 10/10 Rig Ballerina Stretch