TRAIN YOUR TIMING

PUSH PLAY - GET FIT - RIP IT!

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

1 ROUND
  • 1 min - Crossbody High Chops (Backswing)
  • 1 min - Single Leg Resisted Swings in Lunge (Backswing)
  • 1 min - Rev Up Swings with LightSpeed Resistance
30 SECOND TRANSITION
1 ROUND
  • 1 Min - Crossbody High Chops (Forward Swing)
  • 1 Min - Single Leg Resisted Swings n Lunge (Forward Swings)
  • 1 Min - Rev Up Swings with LightSpeed Resistance
30 SECOND TRANSITION
SWOD SPEED ROUND
  • 1 Min - 2 Step Swings
  • 1 Min - Reverse Mini Happys (Alternate Direction)
  • 1 Min - Jump Lunge with 3 Swish Swings

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

GOLF FITNESS ELEMENTS FOCUS:
  • Core, hip and torso strength
  • Stability and mobility
GOALS:
  • Stabilizes the lower body while the upper body rotates on the proper shoulder plane
  • Creates and improves the proper kinematic sequence for more power and consistency
GFX COACHES NOTES: 

Find your timing and sequence by improving your lower body and upper body’s ability to load and fire at the right time during the swing.  Ensure the full range of motion is met during the single leg rotational movements, then fire it up with some rev up swings and speed rounds.  Work hard, swing fast and watch your timing improve at the same time.

Keep Killing It!

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