This includes 2 workouts plus a warm-up and cool down that should be performed after each workout. Try to do each workout one time per week.

It is important to remember that this workout is designed for you to do in-season. While we still might see improvements in fitness, your main focus should be on golf. These workouts are to help maintain your current level of fitness (and possibly increase it slightly) and keep you injury-free. For this reason, it is very important you perform the entire warm-up and cool down.

We have done most of the exercises before, and for those we haven’t, I have provided youtube links next to them.

Warmup

Knee hugs 10 yards

Walking quad stretch 10 yards

Lunge 10 yards

Backwards lunge 10 yards

Side lunge 5 lunges each leg

Cross behind lunge 5 each leg https://www.youtube.com/watch?v=8ipiAa25qEY

Worlds greatest stretch 5 each leg https://www.youtube.com/watch?v=-CiWQ2IvY34

Forward skips 10 yards

Backwards skips 10 yards

Sideways skips 10 yards each way

Shuffle 10 yards each way

Carioca 10 yards each way

Bear crawl 10 yards

Workout 1 

Squat 3 sets of 5 reps (choose a weight that is challenging but allows you to get all 5 reps with perfect form)

Single leg rdl 2×10 https://www.youtube.com/watch?v=_Ocs1Zn1rqI

Push-up 2 sets of as many as possible

Plank row 2×10

Workout 2

Single leg broad jump* 3×5 each

Lateral bounds* 2×10

Shoulder press 2 sets of 10 reps

External rotation 2 sets of 10 reps (use bands or cable machine) https://www.youtube.com/watch?v=wnqFD1q8ttU

*jumps are to focus on knee stability, not necessarily how far you can jump

Cool down

Spider-Man stretch 30 sec. Each (keep both hands on ground) https://www.youtube.com/watch?v=5b6ftXeuAgY

Hip flexor stretch 30 sec. each https://www.youtube.com/watch?v=DHLaS9shhcM

Hamstring stretch 30 sec. Each

Thoracic Rotation 10 each https://www.youtube.com/watch?v=LY19pZvh468

Overhead Mobilization 10 each https://www.youtube.com/watch?v=1xs5iDWOQVo

Bilateral internal rotation 30 sec. https://www.youtube.com/watch?v=9Be00Yb10Dk

(Do not need to move up and down like in video; just hold it at the point you feel a good stretch, but not painful)

Chest stretch 30 sec each https://www.youtube.com/watch?v=LECa901PWXw