GOLF ROTATIONAL TRAINING
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