DRIVE FROM THE INSIDE

PUSH PLAY - GET FIT - RIP IT!

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WARM UP

1 ROUND
  • 1 Min - Around the World (:30 Each Side)
  • 1 Min - Backrack Shoulder Press with Rotation (:30 Each Side)
  • 1 Min - Peel Pivot Lunges with Chest Rotation (:30 Each Side)
  • 1 Min - Squat Steps with Rotation (:30 Each Side)
1 ROUND
  • 1 Min - Tilted Torso Twists
  • 1 Min - Hinging Forearm Rotations (:30 Both Arms)
  • 1 Min - Continuous Swings (:30 Both Ways)

SWOD

2 ROUNDS
  • 1 Min - Pelvic Punch with Release with LightSpeed and Hip Resistance
  • 1 Min - Backrack Ground Sweepers
30 SECOND TRANSITION
2 ROUNDS
  • 1 Min - Pelvic Punch with Release with LightSpeed and Hip Resistance
  • 1 Min - Backrack Ground Sweepers
30 SECOND TRANSITION
    SWOD SPEED ROUND
    • 1 Min - Jim Furyk Swings
    • 1 Min - L to L Drill

    COOL DOWN

    • 30 Sec - Dragon with Oblique Stretch (Each Side)
    • 30 Sec - Straight Leg Hamstring Stretch (Each Side)
    • 30 Sec - Chest Openers Stretch (Each Side)
    SWING SKILL FOCUS:
    • Segmentation
    • Swing Plane
    GOLF FITNESS ELEMENTS FOCUS: 
    • Hips and core stability, strength and mobility
    • Upper body, forearm and wrist strength and mobility
    GOALS:
    • Improves the ability to segment the lower and upper bodies
    • Teaches club release and swing plane coordination to improve speed and consistency
    GFX COACHES NOTES: 

    We’ve all dreamt hitting power draws and now we can.  This SWOD teaches and coordinates the proper lower body shift and how to plane the club with a few simple moves.  Dive into this SWOD and come out with a better and more powerful swing plane and release motion.  Work against resistance in the first round, then allow the bands to assist your range of motion in the second round.  Do as many reps possible each minute then step on the gas and let the Lightspeed continue to enhance your swing plane during Speed Rounds.  Time to understand how to properly find and feel how to DRIVE THE BALL FROM THE INSIDE!

    Keep Killing It!

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