GRIP IT AND RIP IT

PUSH PLAY - GET FIT - RIP IT!

WARM UP 

3 ROUNDS
  • 10 - Air Squats
  • 10 - Cross Body Punches
  • 10 - Peel Lunges
1 ROUND
  • 5 - Side Bend with Rotation (Each Side)
  • 10 - Tilted Torso Twists
  • 5 - Hinging Forearm Rotations (Each Arm)
  • 5 - Continuous Swings (Each Way)

SWOD

1 ROUND
  • 1 Min - Mini Happys (Right Handed)
  • 1 Min - Stork Turns (Right Leg)
  • 1 Min - JD Swings
  • 1 Min - Single Leg Resisted Backswings
1 MINUTE TRANSITION
  • 1 Min - Mini Happys (Left Handed)
  • 1 Min - Stork Turns (Left Leg)
  • 1 Min - JD Swings
  • 1 Min - Single Leg Resisted Backswings
30 SECOND TRANSITION
SWOD SPEED ROUND
  • 1 Min - Mini Happys (Alternating Sides)

COOL DOWN

  • 1 Min - Sumo Stretch
  • 30 Sec - Pyramid Stretch (Each Side)
  • 1 Min - Cat Cows
SWING SKILL FOCUS:
  • Rotation
  • Segmentation
GOLF FITNESS ELEMENTS FOCUS: 
  • Upper body stability and mobility
  • Lower body and core mobility and strength
GOALS:
  • Improves proper swing sequence and fitness elements to increase power and speed

COACHES NOTES:

Start the swing with your hips.  Heard that before?  Now finally FEEL IT with this Segmentation SWOD! Learn how to rip it while improving your lower body stability and upper body mobility by working both sides of your swing.

Start with right handed and single right leg movements, and in round two we switch to the other side, further ingraining separation in the upper and lower body.

Go slow during the single leg Fit Skills to ensure you are firing your lower body while completing the full range of motion in your upper body.  

With this SWOD’s focus being Segmentation, modify the movements if balance is an issue to make sure we are functionally applying swing skills and the proper fitness progression.  If the form is solid, perform as many reps as possible during each minute of the Fit-Skills.  

Don’t worry too much about pace, you will still sweat by using these big muscles no matter what and as always get a chance to burn up during the last minute with Speed Rounds.  

Keep Killing It!

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