Tag: Piked Knee-in

Speed Work

We’re going to focus on some golf stuff and swing speed this winter. Should be interesting

Midline & Conditioning

3 Sets

  • 30s TrueForm Run / Row / Jump Rope
  • 10/10 alt Lunge Side Ball Slams (10/20# MB)
  • 10/10 Golf Swing DB Rotation (5/10#)

3 Sets

  • 30s TrueForm Run / Row / Jump Rope
  • 10 Side Jump Ball Slam (8/15#)
  • 30 Kneeling Rotating MB (8/15#)

3 Sets

  • 30s TrueForm Run / Row / Jump Rope
  • 20 OH DB March (15/20# DBs)
  • 20 Plank Knee Taps

3 Sets

  • 30s TrueForm Run / Row / Jump Rope
  • 12 OH Piked Knee-ins (15#)
  • 20 alt OH Side Crunches (8/15# MB)

I ran in sections one and three and rowed in two and four. Took me 22:57.

Mobility

3 Sets

  • 5/5 MB, roller, wall rotations (15# Slam Ball)
  • 20 Weighted Dead Bugs (5# DBs)

2 Sets

  • 20 Seated Hip Openers
  • 7/7 Banded Backswing Press (red band, video)

Other reference videos where we took some of these movements.

We also took our drivers out in the back yard to test swing speed. I maxed out at a 108 and averaged about a 103. B hit 79 a couple of times and averaged about a 76.