Month 3
| Warm-Up: | Duration: |
| Leg swings
Push ups Body Squats |
2 x 8 reps
2 x 8 reps 2 x 8 reps |
Plyometrics
| Monday | Sets | Reps | Rest |
| Lunge Pulses | 3 | Per leg 10 | 30-60 secs |
| Squat Jumps | 3 | 8 | 30-60 secs |
| Push-ups | 3 | 6-8 | 30-60 secs |
| MB- Bicep Curl | 3 | 6-8 | 30-60 secs |
| Opposite leg toe touch | 3 | 6 per side | 30-60 secs |
| Wednesday | Sets | Reps | Rest |
| KB – Front swing | 3 | 6-8 | 30-60 secs |
| KB – Jump Squats | 3 | 6-8 | 30-60 secs |
| KB – Atlas Swing | 3 | 6-8 | 30-60 secs |
| KB – Single Leg Deadlift/Stiff leg Deadlift | 3 | 6-8 | 30-60 secs |
| KB- Renegade Row | 3 | 6-8 | 30-60 secs |
| Friday | Sets | Reps | Rest |
| BW – Windshield Wipers | 3 | 12 | 30-60 secs |
| BW – Windmill | 3 | 6 per side | 30-60 secs |
| BW – Folding Table w/Twist | 3 | 12 | 30-60 secs |
| BW – Moving Can openers | 3 | 12 | 30-60 secs |
| BW – Inch Worms | 3 | 6 | 30-60 secs |
| 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”