INTRODUCTION
3x week – 20 Min Workout Program
3x week – 30 Min Workout Program
4x week – 45 Min Workout Program
Bullet Proof Golfer Manual
Program 1: Weeks 1 – 4 (3 x 20 Mins Program)
> Day 1 (3 x 20 Mins Program) <
10 Mins – Foam Roll legs
3×8 Hip Internal Rotational Stretch
3 x 20 – Chops High To Low
> Day 2 (3 x 20 Mins Program) <
10 min – Foam Roll Upper Body
3x side – Trunk Twist and Tilt
3×20 – Chops low To high
> Day 3 (3 x 20 Mins Program) <
10 min – Foam Roll (What Feels Tight)
3×45 secs – Neck Rotation Stretch
3×20 – 1/2 kneel rotations
Program 1: Weeks 5 – 8 (3 x 20 Mins Program )
> Day 1 (3 x 20 Mins Program) <
10 Mins – Foam Roll legs
10 Mins – Foam Roll legs
3×45 secs – 1/2 kneel hip flexion stretch
3 x 20 – Alt Arm Chest Press
10 Mins – Foam Roll legs
> Day 2 (3 x 20 Mins Program) <
10 min – Foam Roll Upper Body
10 min – Foam Roll Upper Body
3×45 secs – Doorway Lat Stretch
3×20 – Heisman Step Ups
> Day 3 (3 x 20 Mins Program) <
10 min – Foam Roll (What Feels Tight)
10 min – Foam Roll (What Feels Tight)
3×45 secs – Calf Stretch
3×15 – Alt Arm Rows
Program 1: Weeks 5 – 8 (3 x 20 Mins Program )
> Day 1 (3 x 20 Mins Program) <
10 Mins – Foam Roll legs
10 Mins – Foam Roll legs
3×45 secs – Your Choice Of Stretch
2 x 40 – Plank Knee Rotations
> Day 2 (3 x 20 Mins Program) <
10 min – Foam Roll Upper Body T Spine
10 min – Foam Roll Upper Body T Spine
3 Mins No Rest – Walking Lunge + Twist
3×20 – Squat + Rotations
> Day 3 (3 x 20 Mins Program) <
10 min – Foam Roll (What Feels Tight)
10 min – Foam Roll (What Feels Tight)
3x side – Trunk Twist and Tilt
3×20 – Chops low To high
PROGRAM 2: Weeks 1 – 4 (3 x 30 Mins Program)
> Day 1 (3 x 30 Mins Program) <
10 Mins – Foam Roll legs
10 Mins – Foam Roll legs
3×8 Hip Internal Rotational Stretch
3 x 20 – Chops High To Low
20 steps /Side – Abduction walk
50 Alt Leg Lifts
> Day 2 (3 x 30 Mins Program) <
10 min – Foam Roll Upper Body
3x side – Trunk Twist and Tilt
3×20 – Chops low To high
3 x 20 Lawnmower Pulls
1 x 30 Sit/V Up
> Day 3 (3 x 30 Mins Program) <
10 min – Foam Roll (What Feels Tight)
3×45 secs – Neck Rotation Stretch
3×20 – 1/2 kneel rotations
3 x 20 Single Leg Bridge
2 x 50 Russian Twists
PROGRAM 2: Weeks 5 – 8 (3 x 30 Mins Program)
> Day 1 (3 x 20 Mins Program) <
10 Mins – Foam Roll legs
10 Mins – Foam Roll legs
3×45 secs – 1/2 kneel hip flexion stretch
3 x 20 – Alt Arm Chest Press
20 Steps / Side – Abduction Walks (Butt Burners)
2 x 20 – Plank Toe Taps
> Day 2 (3 x 30 Mins Program) <
10 min – Foam Roll Upper Body
10 min – Foam Roll Upper Body
3×45 secs – Doorway Lat Stretch
3×20 – Heisman Step Ups
3×10 – Speed 1 Arm Rows
2 x 30 Plank With Elbow To Knee Touch
> Day 3 (3 x 30 Mins Program) <
10 min – Foam Roll (What Feels Tight)
10 min – Foam Roll (What Feels Tight)
3×45 secs – Calf Stretch
3×15 – Alt Arm Rows
2×20 Single Leg Stand / Sits
3 x 10 /Side – Side Plank/Leg Lifts
PROGRAM 2: Weeks 9 – 12 (3 x 30 Mins Program)
> Day 1 (3 x 30 Mins Program) <
10 Mins – Foam Roll legs
10 Mins – Foam Roll legs
3×45 secs – Your Choice Of Stretch
2 x 40 – Plank Knee Rotations
3 x 15 Side – SB Chest Fly
3 x 8 / Side – Athletic Sequence
> Day 2 (3 x 30 Mins Program) <
10 min – Foam Roll Upper Body T Spine
10 min – Foam Roll Upper Body T Spine
3 Mins No Rest – Walking Lunge + Twist
3×20 – Squat + Rotations
2x 40 Kneeling Rotations
3 x 6 / Side – Power Med Ball Slams
> Day 3 (3 x 20 Mins Program) <
10 min – Foam Roll (What Feels Tight)
10 min – Foam Roll (What Feels Tight)
3×45 secs – Stork Turns
3×8 – Push Up – 1 Arm Rows
4 x 8 – 180 Deg Squats
2 x 20 – Push Ups on Bosu
Program 3: Weeks 1 – 4 (4 x 45 Mins Program)
> Day 1 (4 x 45 Mins Program) <
10 Mins – Foam Roll legs
10 Mins – Foam Roll legs
3×8 Hip Internal Rotational Stretch
3 x 20 – Chops High To Low
20 steps /Side – Abduction walk
50 Alt Leg Lifts
2 x 20 – Quad Kick Outs
2 x 20 Single Leg Squats
> Day 2 (4 x 45 Mins Program) <
10 min – Foam Roll Upper Body
3x side – Trunk Twist and Tilt
3×20 – Chops low To high
3 x 20 Lawnmower Pulls
1 x 30 Sit/V Up
3 x10 Quad Glute Kick Outs
2 x 20 /Side – Hip Hike
3 x10 Quad Glute Kick Outs
> Day 3 (4 x 45 Mins Program) <
10 min – Foam Roll (What Feels Tight)
3×45 secs – Neck Rotation Stretch
3×20 – 1/2 kneel rotations
3 x 20 Single Leg Bridge
2 x 50 Russian Twists
2 x 15 Each Y-T-W’s
> Day 4 (4 x 45 Mins Program) <
10 min – Foam Roll (What Feels Tight)
3×45 secs – Neck Rotation Stretch
3×15 / Side – Torso Rotations
3 x 20 – Squat with stand to row
2 x 50 Ankle Touches
2 x 15 PNF One Arm Patterns
PROGRAM 3: Weeks 5 – 8 (4 x 45 Mins Program)
> Day 1 (4 x 45 Mins Program) <
10 Mins – Foam Roll legs
10 Mins – Foam Roll legs
3×45 secs – 1/2 kneel hip flexion stretch
3 x 20 – Alt Arm Chest Press
20 Steps / Side – Abduction Walks (Butt Burners)
3 x15 – 1/2 kneel Shoulder Press
2 x 20 – Plank Toe Taps
2×15 Sit Up Throw
> Day 2 (4 x 45 Mins Program) <
10 min – Foam Roll Upper Body
10 min – Foam Roll Upper Body
3×45 secs – Doorway Lat Stretch
3×20 – Heisman Step Ups
3×10 – Speed 1 Arm Rows
2 x 30 Plank With Elbow To Knee Touch
3x 15 1/2 Kneel Chops
3 x30 Secs – Side Hops
> Day 3 (4 x 45 Mins Program) <
10 min – Foam Roll (What Feels Tight)
10 min – Foam Roll (What Feels Tight)
3×45 secs – Calf Stretch
3×15 – Alt Arm Rows
2×20 Single Leg Stand / Sits
3 x 10 /Side – Side Plank/Leg Lifts
3 x 15 – DB Rows
3 x 10 – Prone SB Walkouts
3 x 15 – DB Rows
> Day 4 (4 x 45 Mins Program) <
10 min – Foam Roll (What Feels Tight)
3×45 secs – Neck Rotation Stretch
3×15 / Side – Torso Rotations
3 x 20 – Squat with stand to row
2 x 50 Ankle Touches
2 x 15 PNF One Arm Patterns
Program 3: Weeks 9 – 12 (4 x 45 Mins Program )
> Day 1 (4 x 45 Mins Program) <
10 Mins – Foam Roll legs
10 Mins – Foam Roll legs
3×45 secs – Your Choice Of Stretch
2 x 40 – Plank Knee Rotations
3 x 15 Side – SB Chest Fly
3 x 8 / Side – Athletic Sequence
3 x 15 Side – 1 Leg Directional Reach
2 x5 – Run and Gun
> Day 2 (4 x 45 Mins Program)<
10 min – Foam Roll Upper Body T Spine
10 min – Foam Roll Upper Body T Spine
3 Mins No Rest – Walking Lunge + Twist
3×20 – Squat + Rotations
2x 40 Kneeling Rotations
3 x 6 / Side – Power Med Ball Slams
2 x 20 Squat and Raise
3 x 8 – Throws or KB Swings
> Day 3 (4 x 45 Mins Program) <
10 min – Foam Roll (What Feels Tight)
10 min – Foam Roll (What Feels Tight)
3×45 secs – Stork Turns
3×8 – Push Up – 1 Arm Rows
4 x 8 – 180 Deg Squats
2 x 20 – Push Ups on Bosu
3×10 1 Leg RDL Rotations
2 x 8 – Shot Put Throws
> Day 4 (4 x 45 Mins Program) <
10 min – Foam Roll (What Feels Tight)
3×45 secs – Hamstring Stretch
3×15 / Side – 1 Arm Rows Pull/Pushes
3 x 20 – Hip Hinge Progression
3 x12 – Single Leg Deadlift (no rotation)
2 x 20 – Windshield wipers
3 x 8 – Hang Pull Drill
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