WIND UP TO 300

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 - 5:58-17:30

BUY IN

  • 50 - Skiers

5 ROUNDS OF EACH FOR TIME

  • 5 - Flamingo Swings
  • 5 - Wind Up Swings
  • 10 - Full Body Chops
  • 20 - Cross Body Punches

COOL DOWN - 17:36-21:19

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

SWING FLAW FOCUS:

  • Over the top and lack of power
  • Inconsistent ball striking
  • Arm swinger
  • Gets stuck

GFX COACHES NOTES: 

Break up or modify the 50 Skier Buy In if needed.  This is a lot of reps for a big muscle movement.  Make sure you achieve the full range of motion during these Fit-Skills to achieve maximum rotation in your golf swing.  Move as quickly as possible through the rounds while making sure to activate the correct muscles to stay safe.  5 rounds will work your rotational golf muscles a good bit here so have fun and see how much your rotation increases and WIND UP TO 300.

Keep Killing It!

GFX Head Coaches