Total cost: $99.00

6 Week Golf Performance Protocol

6 Weeks

Why Purchase

The 6 Week Golf Performance Protocol if designed for any golfer recreational to pro who is seeking improvements in all areas of fitness. It consist of an emphasis on qualities that specifically promote performance and health for golf. The roots of this program will make you stronger, leaner, and improve your fitness. What separates it from anything else is how intentional the warm ups, mobility, and golf specific speed and power training are structured to give you the opportunity not to just look and feel better, but make you perform on the course and do it for a long time without pain.

Purchase Plan

Total cost: $99.00

6 Week Golf Performance Protocol

6 Weeks

6 Week Golf Performance Protocol

6 Weeks

Why Purchase

Monday
Tuesday
Wednesday
Thursday
Friday

6 Week Golf Performance Protocol

5 Day Training Split (2 optional dynamic cardio days)

Increase distance, gain power, optimize strength

Move, look, feel, and perform better

Get Started

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	3D Cat Camel	3D Cat Camel 1 sets, 10 reps	1			10		--:--	Warm Up
	Childs Pose with T-Spine Rotation	Childs Pose with T-Spine Rotation 1 sets, 10 reps	1			10		--:--	Warm Up
	Supine Hip/Shoulder Dissociation	Supine Hip/Shoulder Dissociation 1 sets, 10 reps	1			10		--:--	Warm Up
	-- --	Tripod Reaches 1 sets, 10 reps	1			10		--:--	Warm Up
	-- --	Worlds Greatest to 3D Hamstring 1 sets, 5 reps	1			5		--:--	Warm Up
	-- --	90/90 Hip Flip with Glute Reach 1 sets, 8 reps	1			8		--:--	Warm Up
	-- --	SFT Hip Drivers 1 sets, 5 reps	1			5		--:--	Warm Up
	-- --	Spine Walks 1 sets, 1 reps0.00 mi ,	1	5 yds				--:--	Warm Up
	-- --	Stationary Walking Extended Plank 1 sets, 5 reps	1			5		--:--	Warm Up
	-- --	Reverse Lunge with Type 2 Reach 1 sets, 5 reps	1			5		--:--	Warm Up
	-- --	Wide Stance Lateral Bends 1 sets, 20 reps	1			20		--:--	Warm Up
	-- --	Wide Stance Spine Rotations 1 sets, 20 reps	1			20		--:--	Warm Up
	-- --	Locomotion v.1 1 sets, 1 reps0.01 mi ,	1	15 yds		1		--:--	Warm Up
	-- --	3 Point Lunges 1 sets, 3 reps	1			3		--:--	Warm Up
	-- --	3 Point Leap 1 sets, 3 reps	1			3		--:--	Warm Up
	-- --	Stationary Pogo to Drop Lunge 1 sets, 3 reps	1			3		--:--	Warm Up
Notes for Power This circuit is performed for 3 rounds resting as needed between exercises. Be sure to read exercise notes on each exercise for any notes regarding movement tweaks, tempos, etc.								Power -- 3 rds
	-- --	Trap Bar Clean Pull 3 sets, 5 reps	3			5	--	--:--	Power -- 3 rds
	DB CMJ	DB CMJ 3 sets, 5 reps	3			5	10 lbs	--:--	alternate
This should be performed with submaximal load. ~40% of you Trap Bar Deadlift 1RM would be a sufficient weight. Pull the bar from the floor with some intent and speed. Weight should keep you on the ground, however heels will come up and that is totally fine. Just shouldn't be a full jump.
	-- --	Reactive CMJ 3 sets, 3 reps	3			3		--:--	Power -- 3 rds
	CM Box Jump	CM Box Jump 3 sets, 3 reps	3			3		--:--	alternate
If you have a way to measure your vertical jump height, use it here. You can even work to try to touch a certain height, spot on a wall, or over an object like a box or hurdle.
	-- --	Med Ball Lateral Step to Lateral Scoop Toss 3 sets, 4 reps	3			4	--	--:--	Power -- 3 rds
	-- --	On Wall HK T-Spine Rotation 3 sets, 5 reps	3			5		--:--	Power -- 3 rds
Notes for Strength This circuit is performed for 3 rounds resting as needed between exercises. Be sure to read exercise notes on each exercise for any notes regarding movement tweaks, tempos, etc. Log your weights for reference and build upon them each week.								Strength -- 3 rds
	-- --	Trap Bar Deadlift 3 sets, 8 reps	3			8		--:--	Strength -- 3 rds
	KB Goblet Squat	KB Goblet Squat 3 sets, 8 reps	3			8		--:--	alternate
Select a weight that leaves roughly 2 reps in the tank, but no more. Ride that weight out for 3 sets and prepare yourself to build upon it the next 2 weeks for the same reps.
	-- --	DB Incline Bench Press 3 sets, 8 reps	3			8		--:--	Strength -- 3 rds
Notes for Strength This circuit is performed for 3 rounds resting as needed between exercises. Be sure to read exercise notes on each exercise for any notes regarding movement tweaks, tempos, etc. Log your weights for reference and build upon them each week.								Strength -- 3 rds
	-- --	DB Chest Supported Batwing Row 3 sets, 12 reps	3			12	--	--:--	Strength -- 3 rds
	-- --	DB Star Plank with Reverse Fly 3 sets, 8 reps	3			8	--	--:--	Strength -- 3 rds
	-- --	Prone Blackburns 3 sets, 10 reps	3			10		--:--	Strength -- 3 rds
Hold light weight here if possible. 2.5lbs plates work well.
Notes for Strength This circuit is performed for 3 rounds resting as needed between exercises. Be sure to read exercise notes on each exercise for any notes regarding movement tweaks, tempos, etc. Log your weights for reference and build upon them each week.								Strength -- 3 rds
	-- --	DB Lateral Lunge to Elevation 3 sets, 8 reps	3			8	--	--:--	Strength -- 3 rds
	-- --	DB Lateral Raises 3 sets, 12 reps	3			12		--:--	Strength -- 3 rds
	-- --	TRX Skullcrushers 3 sets, 12 reps	3			12		--:--	Strength -- 3 rds
	-- --	Cooldown Flow v.1 1 sets, 00:01:00	1		00:01:00			--:--	Cooldown

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Workout Plan Summary

Welcome to the 6 Week Golf Performance Protocol! Before beginning each workout take some time to look through the movements beforehand to get familiar with them and save yourself time in the actual training sessions. Each movement that allows for it, I would encourage you to track/log your weights and you will be able to reference them in the following weeks and push yourself to build upon them. Each movement in the "Power" section of the workouts have regressed alternative exercises if needed, so if you run into a movement that feels too aggressive be sure to take a look at those. Lastly, always be sure to check for any "block notes" that will globally explain how to perform each block of the workout, and then the individual exercise notes that will explain any details you need to know outside of what you see in the exercise video. Let's get to work!

Dynamic Cardio (optional)

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6 Week Golf Performance Protocol

5 Day Training Split (2 optional dynamic cardio days)

Increase distance, gain power, optimize strength

Move, look, feel, and perform better

Get Started

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	3D Cat Camel	3D Cat Camel 1 sets, 5 reps	1			5		--:--	Warm Up
	Childs Pose to Cobra	Childs Pose to Cobra 1 sets, 5 reps	1			5		--:--	Warm Up
	Worlds Greatest to T-Spine to Adductor	Worlds Greatest to T-Spine to Adductor 1 sets, 5 reps	1			5		--:--	Warm Up
	-- --	SFT Pivots 1 sets, 3 reps	1			3		--:--	Warm Up
	-- --	SFT Squats 1 sets, 2 reps	1			2		--:--	Warm Up
	-- --	Locomotion v.1 1 sets, 1 reps0.01 mi ,	1	15 yds		1		--:--	Warm Up
	-- --	Stationary Low to High Jump Rudiments 1 sets, 20 reps0.01 mi ,	1			20		--:--	Warm Up
	-- --	Glute Skip 1 sets, 0.01 mi ,	1	10 yds				--:--	Warm Up
	-- --	Duck Dance 1 sets, 0.01 mi ,	1	10 yds				--:--	Warm Up
Notes for AMRAP 12 minute AMRAP and record how many rounds you get! Next week, the goal is to beat or match the amount of rounds completed.								AMRAP -- 1 rds for 12:00
	-- --	Push-Up to Shoulder Tap 1 sets, 6 reps	1			6		--:--	AMRAP -- 1 rds for 12:00
6 each side, so 12 total push-ups.
	-- --	DB Reverse Lunge 1 sets, 10 reps	1			10	--	--:--	AMRAP -- 1 rds for 12:00
Hold DBs in each hand and record the weight you use so you can keep it consistent next week.
	-- --	Prone Plank with SA OH Row 1 sets, 10 reps	1			10	--	--:--	AMRAP -- 1 rds for 12:00
	-- --	Med Ball Hollow Body Rocks 1 sets, 20 reps	1			20	--	--:--	AMRAP -- 1 rds for 12:00
Notes for Interval Circuit 30 on 30 off - Track your reps/distance on the first round and try to beat it or match it on the following rounds. - On the DB squat to press and the alternating scoop toss track how many reps you do and also record your weight.								Interval Circuit -- 3 rds for 12:00
	-- --	DB Squat to Press 3 sets, 00:00:30, 00:30 rest	3		00:00:30		--	00:30	Interval Circuit -- 3 rds for 12:00
	-- --	Farmers Carry 3 sets, 1 reps00:00:30, 00:30 rest	3		00:00:30	1	--	00:30	Interval Circuit -- 3 rds for 12:00
Track how much distance they covered!
	-- --	Med Ball Alternating Scoop Toss 3 sets, 1 reps00:00:30, 00:30 rest	3		00:00:30		--	00:30	Interval Circuit -- 3 rds for 12:00
	-- --	Stationary Bike 3 sets, 00:00:30, 00:30 rest	3		00:00:30			00:30	Interval Circuit -- 3 rds for 12:00
Notes for EMOM This circuit is performed for 2 rounds. Each exercise begins at the beginning of the minute and takes you as long as it takes you to complete it. Once completed you have the remainder of that minute to rest. Once the minute rolls over, you must begin the next exercise.								EMOM -- 2 rds for 08:00
	-- --	Med Ball SS Rotational OH Slam 2 sets, 15 reps00:00:30	2			15	--	--:--	EMOM -- 2 rds for 08:00
	-- --	Cable Squat to Row 2 sets, 15 reps0.01 mi ,	2			15		--:--	EMOM -- 2 rds for 08:00
	-- --	Shuffle-Shuttle 2 sets, 5 reps	2			5		--:--	EMOM -- 2 rds for 08:00
Shuffle 10 yards side to side 5 times. Down and back is 1 rep.
	-- --	Jump Rope 2 sets, 10 reps00:00:30	2		00:00:30			--:--	EMOM -- 2 rds for 08:00
	-- --	Cooldown Flow v.1 1 sets, 00:02:00	1		00:02:00			--:--	Cooldown

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Workout Plan Summary

B Day

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6 Week Golf Performance Protocol

5 Day Training Split (2 optional dynamic cardio days)

Increase distance, gain power, optimize strength

Move, look, feel, and perform better

Get Started

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Romanov Uppers	Romanov Uppers 1 sets, 5 reps00:00:30	1		00:00:30	5		--:--	Warm Up
Perform for 5 reps each side or on the stretches hold for 30 seconds
	Stationary Shoulder Rotation Series	Stationary Shoulder Rotation Series 1 sets, 00:00:15	1		00:00:15			--:--	Warm Up
Perform each variation for 15 seconds each
	Hip Mobility Circuit	Hip Mobility Circuit 2 sets, 5 reps00:00:10	2		00:00:10	5		--:--	Warm Up
10 second holds and then 5 reps on the trail leg rotations. Perform this circuit 2 times on each side.
	-- --	SFT Pivots 1 sets, 5 reps	1			5		--:--	Warm Up
	-- --	Wall Assisted Hip/Shoulder Dissociation 1 sets, 10 reps	1			10		--:--	Warm Up
	-- --	SFT Leg Swings 1 sets, 5 reps	1			5		--:--	Warm Up
	-- --	Worlds Greatest to Deep Squat 1 sets, 5 reps	1			5		--:--	Warm Up
	-- --	Quadruped Shoulder Tap 1 sets, 5 reps	1			5		--:--	Warm Up
	-- --	Locomotion v.1 1 sets, 1 reps0.01 mi ,	1	15 yds		1		--:--	Warm Up
	-- --	Lateral Lunge w/ Lateral Reach 1 sets, 8 reps	1			8		--:--	Warm Up
	-- --	Forward Lunge to Reverse Lunge w/ T-Spine Rotation 1 sets, 5 reps	1			5		--:--	Warm Up
	-- --	Skater Leaps 1 sets, 3 reps00:00:10	1		00:00:10	3		--:--	Warm Up
Notes for Power This circuit is performed for 3 rounds resting as needed between exercises. Be sure to read exercise notes on each exercise for any notes regarding movement tweaks, tempos, etc.								Power -- 3 rds
	-- --	KB Swing 3 sets, 10 reps	3			10		--:--	Power -- 3 rds
	Banded Pull Through	Banded Pull Through 3 sets, 10 reps	3			10		--:--	alternate
Find a rhythm and be aggressive getting the hips through out of the bottom of the movement. Hips should be the driver of the movement, not the knees. Should feel more like hips working forward and back than it feels like you are squatting up and down.
	-- --	Rotational Broad Jump 3 sets, 2 reps	3			2		--:--	Power -- 3 rds
	Skater Leaps	Skater Leaps 3 sets, reps	3		00:00:10			--:--	alternate
Cover as much ground as possible. Place an object down where you land and aim to beat it on the next rep.
	-- --	Med Ball Drop Step Rotational Slam 3 sets, 4 reps	3			4	--	--:--	Power -- 3 rds
	-- --	SL Adduction Hip Airplane 3 sets, 8 reps	3			8		--:--	Power -- 3 rds
Notes for Strength This circuit is performed for 3 rounds resting as needed between exercises. Be sure to read exercise notes on each exercise for any notes regarding movement tweaks, tempos, etc. Log your weights for reference and build upon them each week.								Strength
	-- --	Goblet RFE Split Squat 3 sets, 8 reps	3			8	--	--:--	Strength
	-- --	DB HK SA OH Press 3 sets, 8 reps	3			8	--	--:--	Strength
Notes for Strength This circuit is performed for 3 rounds resting as needed between exercises. Be sure to read exercise notes on each exercise for any notes regarding movement tweaks, tempos, etc. Log your weights for reference and build upon them each week.								Strength
	-- --	Chin-Up 3 sets, MAX reps	3			MAX		--:--	Strength
Max reps here. Start from a dead hang position on every rep and get your chin above your knuckles at the top of the rep. After set 1 you have to keep working until you get at least within 3 reps of your previous set. Regress to pulldowns if you are getting less than 8 reps on set 1.
	-- --	DB SL RDL 3 sets, 10 reps	3			10	--	--:--	Strength
	-- --	Ab Wheel Rollout 3 sets, 10 reps	3			10		--:--	Strength
Notes for Strength This circuit is performed for 3 rounds resting as needed between exercises. Be sure to read exercise notes on each exercise for any notes regarding movement tweaks, tempos, etc. Log your weights for reference and build upon them each week.								Strength
	-- --	DB Hollow Hold with SA Press 3 sets, 8 reps	3			8		--:--	Strength
	-- --	Cable Cross Body Reverse Fly 3 sets, 20 reps	3			20	--	--:--	Strength
	-- --	DB Incline Bicep Curl 3 sets, 10 reps	3			10	--	--:--	Strength
	-- --	Cooldown Flow v.1 1 sets, 00:02:00	1		00:02:00			--:--	Cooldown

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Workout Plan Summary

Dynamic Cardio (optional)

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6 Week Golf Performance Protocol

5 Day Training Split (2 optional dynamic cardio days)

Increase distance, gain power, optimize strength

Move, look, feel, and perform better

Get Started

	Exercise	Sets
	90/90 Hip Flip into Extension	--
	SFT Hip Drivers	--
	Hamstring Roll	--
	-- --	--
	-- --	--
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	-- --	--
	-- --	--
	-- --	--
Notes for Cash in/Cash out You must do a "cash in" exercise in order to start your circuit. You will then have 3 rounds to complete the circuit. Once completed you then have to do a "cash out" exercise in order to be completely done. Record how long it takes to complete this, time cap is 20 min!			Cash in/Cash out
	-- --	--
Cash in
	-- --	--
	-- --	--
18 inch box
	-- --	--
	-- --	--
	-- --	--
Cash out.
Notes for Pyramid Circuit Work from high to low reps each round. You will only work down, you will NOT work back up the pyramid. Record how long it takes to complete the pyramid. Round 1: 15 Round 2: 12 Round 3: 9 Round 4: 6 Round 5: 3			Pyramid Circuit -- 5 rds
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Workout Plan Summary

C Day

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6 Week Golf Performance Protocol

5 Day Training Split (2 optional dynamic cardio days)

Increase distance, gain power, optimize strength

Move, look, feel, and perform better

Get Started

	Exercise	Sets	Distance	Reps	Weight	Rest
	Standing Spinal Flow v.1	--
	Childs Pose with Lateral Bend	--
	T-Spine Can Opener	--
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	Sagittal Line Pogos	Sagittal Line Pogos 3 sets, reps	3	00:00:15			--:--	alternate
	-- --	--
	-- --	--
Notes for Strength This circuit is performed for 3 rounds resting as needed between exercises. Be sure to read exercise notes on each exercise for any notes regarding movement tweaks, tempos, etc.							Strength -- 3 rds
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	Heels Elevated Goblet Squat	Heels Elevated Goblet Squat 3 sets, 8 reps	3		8	--	--:--	alternate
3 second eccentric working down, 1 second pause at the bottom, stand up WITHOUT the first movement out of the bottom being the knee/hips workout backwards.
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	-- --	--
Notes for Strength This circuit is performed for 3 rounds resting as needed between exercises. Be sure to read exercise notes on each exercise for any notes regarding movement tweaks, tempos, etc.							Strength -- 3 rds
	-- --	--
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Notes for Strength This circuit is performed for 3 rounds resting as needed between exercises. Be sure to read exercise notes on each exercise for any notes regarding movement tweaks, tempos, etc.							Strength -- 3 rds
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