ROCKET YOUR DRIVES

PUSH PLAY - GET FIT - RIP IT!

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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

2 ROUNDS
  • 1 Min - Single Leg Rocket Mans (:30 Each Side)
  • 1 Min - Cross Body Punches
  • 1 Min - Chest Openers
SWOD SPEED ROUND
  • 1 Min - L to L Drill
  • 1 Min - Peel Lunge with 3-Swish Swing (Alternate Legs)
  • 1 Min - Reverse Happy Swings (Right and Left Handed)

    COOL DOWN

    • 1 Min - Sumo Stretch
    • 30 Sec - Pyramid Stretch (Each Side)
    • 1 Min - Cat Cows
    SWING SKILL FOCUS:
    • Rotation
    • Segmentation
    • Swing Plane
    GOLF FITNESS ELEMENTS FOCUS: 
    • Upper body, shoulder, arm and wrist strength and mobility
    • Hips, core and lower body stability and mobility
    GOALS:
    • Improve weak links in arms to support release and extension
    • Creates power by improving arm and club delivery during the kinematic sequence
    GFX COACHES NOTES: 

    ROCKET YOUR DRIVES by improving your ability to leverage the club with your arms, wrists and shoulders, key levers in the swing.  Ensure you reach the full range of motion during any upper body movements and ensure you hinge the Lightspeed and bands correctly.  Ditch the resistance if the shoulders and arms are unable to handle the resistance and begin affecting form.

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