SEGMENT TO SEND IT

WARM UP - 00:13-5:43

3 ROUNDS OF EACH
  • 10 - Air Squats
  • 10 - Forward Lunges Alternating Legs
  • 10 - Cross Body Crunches

1 ROUND OF EACH

  • 10 - Torso Twists
  • 10 - Hinging Forearm Rotations - 5 Right Hand, 5 Left Hand
  • 10 - Full Swing - 5 Right Hand Grip, 5 Left Hand Grip

SWOD - 5:45-13:35

7 MINUTE AMRAP

  • 6 - Back Lunges with Chest Rotation - 3 on one leg, 3 on the other leg
  • 9 - Resisted Backswings
  • 12 - Push Pulls - 6 on one leg, 6 on the other leg

COOL DOWN - 13:37-17:17

  • 1 Min - Sumo Stretch
  • :30 - Pyramid Each Side
  • 3 Cat Cows - :15 Hold, Posterior Tilt

SWING FLAW FOCUS:

  • Lack of power and low club head speed
  • Inconsistent ball striking
  • Arm swinger

GFX COACHES NOTES: 

Nothing like a 7 minute GFX AMRAP. Simple yet effective, SEGMENT TO SENT IT gets the job done with three movements and should allow you to move quickly with the rep scheme 6,9,12.  Push the pace here with it only being 7 minutes, but ensure your points of performanace during the movements are perfect.  The Orange Peel will stabilize your lower half and the band resistance will strengthen and mobilize your upper body's rotational ability.  Enjoy and contact us with any questions.

Keep Killing It!

GFX Head Coaches