THE X IN GFX

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 - Openers with Hip Resistance (Alternate Directions)
  • 1 Min - Matsuyamas with Hip Resistance
  • 1 Min - Rev Up Swings with Hip Resistance
  • 1 Min - Bent Arm Torso Turns with Row
30 SECOND TRANSITION
SWOD SPEED ROUND
  • 45 Sec - Mini Happys (Alternate Directions)
  • 1:30 Min - Reverse Mini Happys (Alternate Directions)

    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: 
    • Hip, core and upper body strength, stability and mobility
    GOALS:
    • Strengthens and stabilizes the upper body and lower body to increase consistency and power
    • Enhances the cores ability to transfer power into the torso then arms
    GFX COACHES NOTES: 

    Time to segment or “X" the upper body and lower body to create power and consistency.  This workout will work your core and stability to the max.  While performing the Fit-Skill exercises be sure to finish your swing and fight through the band resistance on the belt.  Remove the resistance if needed. Also, note the elbows in position during the Torso Turn designed to strengthen the core and upper body rotational muscles.  Get ready to find out what THE X IN GFX means while greatly improving your swing skill of segmentation and the fitness elements needed to perform it.  

    Keep Killing It!

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