GOLF ROTATIONAL TRAINING
Increase your distance and guard against injury with this golf-specific program.
Increase your distance and guard against injury with this golf-specific program.
PREHABILITATION
| EXERCISE | ROUTINE |
| Hip Abduction - Quadruped | 1 x 8 ea |
| Phyisoball Y, T, W, L | 1 x 8 |
| Quadruped Posterior Rocking | 1 x 8 |
| Hip Adduction - Sidelying | 1 x 8 ea |
MOVEMENT PREP
| EXERCISE | ROUTINE |
| Hip Crossover - Feet Down | 1 x 6 ea |
| Glute Bridge | 1 x 10 |
| Rotational Fall Out | 1 x 6 ea |
| Knee Hug | 1 x 6 ea |
| Backward Lunge | 1 x 6 ea |
| Knee Hug Lunge Elbow To Instep | 1 x 6 ea |
| Leg Cradle | 1 x 6 ea |
| Lateral Squat | 1 x 6 ea |
| Inverted Hamstring | 1 x 6 ea |
| Walking Quadriceps Stretch - Same | 1 x 6 ea |
MEDICINE BALL
| EXERCISE | ROUTINE |
| Medicine Ball Perpendicular Throw - Kneeling | 2 x 10 ea |
| Medicine Ball Parallel Throw - Kneeling | 2 x 10 ea |
STRENGTH
| EXERCISE | ROUTINE |
| Bench Press - Alternating Dumbbell | 2 x 12 ea |
| Row - 1 Arm / 1 Leg Contralateral Dumbbell | 2 x 12 ea |
| Cable Lift - 1 / 2 Kneel (Outside Forward) | 2 x 10 ea |
| Cable Chop - Physioball | 2 x 10 ea |
| Push Up - Physioball | 2 x 8 |
REGENERATION
| EXERCISE | ROUTINE |
| Foam Roll Pecs | 1 x 1 min ea |
| Foam Roll Adductor | 1 x 1 min ea |
| Foam Roll Hamstring | 1 x 1 min ea |
| Quad / Hip Flexor Stretch - Kneeling | 1 x 10 ea |
| Rope Stretch - Straight Leg Hamstring | 1 x 10 ea |
| Rope Stretch - IT Band / Glute | 1 x 10 ea |