Well, we didn’t end up going to the fitness center again on our vacation. We got home last night, ran errands today, and were out in the garage a little after 3:30. We’re going to start some more structured golf stuff. The first is a series of swing speed home workouts from Jaacob Bowden, the founder of Swing Man Golf.
Dynamic Swing Strength
3 Sets of 4 Reps (per side)
Decline Chest Fly to Triceps Extension
Cross Body Lat Pulldown
Incline Chest Fly
The program said to do 2-3 sets of 2 reps, but you could barely get a feel for the movement that quick and seemed like it would be way too easy. These are all using bands and we used the Crossover Symmetry bands we already have and we decided to do both sides of the body because we also want to be balanced. We really though the rep scheme was going to be crazy low, but we could feed the later sets of each move.
4/4 Twisting Box Jumps (12/14″)
5/5 Wood Choppers (12/15#)
6 Lateral Ball Slams (10/14#)
8 Goblet Squat Jump (10/15#)
4 Burpee Pull-ups
10 Renegade Rows (15/30#)
6/6 Single Leg RDLs (20/30# DB)
We got really sweaty from these, especially after four days off. We’re also having unusually nice weather for November.
We sat to cool down and did a bunch of foot hurdles.
Really good one and it was really hot and humid already here. The driveway had an incline on the way out and was in to the wind, but then we coasted on the way back to the garage. We didn’t use a timer.
One partner doing reps while the other holds and then switch. We alternated the leader each round. I started 10-10 on the push-ups but switched to 12-8 and those eights got tough! Took us 18:57.
30s Table Top Kick + Cross Reach
30s Sit-up + 2 Russian Twists
30s Side Plank Jumps
30s Diamond Plank Runners
30s Downward Dog Cross Toe Touches
I stumbled on this guy in the Instagram suggestions and B did a couple of his workouts this week. We definitely cut back on the time and rounds though. I was really sweaty from this and nice to try some new movements. It was a lot of time in a plank today!
Now it’s time for brunch and ice cream, then the big game tonight. GO DUKE!!