Month 2
| Warm-Up: | Duration: |
| Leg swings
Push ups Body Squats |
2 x 8 reps
2 x 8 reps 2 x 8 reps |
Dynamic movement Exercises
| Monday | Sets | Reps | Rest |
| TRX – Hamstring Curls | 3 | 6 | 45-60 secs |
| TRX – Side Lunges | 3 | 6 per side | 45-60 secs |
| TRX – Standing Row | 3 | 10 | 45-60 secs |
| TRX – Back Fly | 3 | 10 | 45-60 secs |
| TRX – Suspended Plank | 3 | 15 secs | 45-60 secs |
| Wednesday | Sets | Reps | Rest |
| KB – Side Swing | 3 | 4 reps per side | 45-60 secs |
| KB – Halo | 3 | 4 reps | 45-60 secs |
| KB – Bent Over Atlas Swing | 3 | 4 reps | 45-60 secs |
| KB – Hip bridge | 3 | 4 reps | 45-60 secs |
| KB – Dead Bug | 3 | 4 reps per side | 45-60 secs |
| Friday | Sets | Reps | Rest |
| MB – Rainbow Split Jumps | 3 | 4 reps per side | 45-60 secs |
| DB – Sumo Squat | 3 | 4 reps per side | 45-60 secs |
| DB – Hip Alternating Floor Press | 3 | 4 reps per side | 45-60 secs |
| Around The World Kickbacks | 3 | 8 reps per side | 45-60 secs |
| Birddog | 3 | 8 reps per side | 45-60 secs |
*Increase by rep in each week to ensure progressoive loading is promoting growth in strength and mobility.
| Cool-Down: | Duration: |
| Child Pose
Lying Body Stretch Hip Flexor Stretch Lying Side Windmill |
30 secs
30 secs 30 secs per side 8 reps per side |
- KB = Kettlebell; MB = Medicine Ball; DD = Dumbbell; BW = Bodyweight
You can find the first three sessions on our Facebook Page: “Wisdom in Golf”