"Distance Builder"
A focus of our current strength and conditioning cycle at Under Par is shoulder strength.
The benefits of stronger shoulders for golfers:
- Improved posture throughout the golf swing
- Improved speed while maintaining control
Today's strength session features an old fashioned shoulder press.
It is followed by a sizzler of an EMOM style ("every minute on the minute") workout to lock in the gains.
YOGA FLOW
Complete 3 rounds of 60 seconds each to loosen up the body:
- Child’s Pose
- Bird Dog
- Cat Cow
- Cobra
- Table Top Twist
WARM UP
Complete 3 relatively quick rounds of the following to get warm for today's strength:
- 8 Burpees
- 8 Jumping Air Squats
- 8 Light Dumbbell Push Press
- 8 Light Dumbbell Front Raise
- 8 Light Dumbbell Side Raise
LIFTING
- 5x5 Shoulder Press (Target weight: 70% of 1RM)
- Complete 3-5 warm up sets to work up to your working weight
STRENGTH AND CONDITIONING
5 rounds of:
- Minute 1: Max Box Jumps
- Minute 2: Max Dumbbell Push Press
- Minute 3: Max Dumbbell Goblet Squat
- Minute 4: Max Plank Hold
- Minute 5: REST
MEN / WOMEN DUMBBELL WEIGHTS (in pounds)
- Advanced - 50 / 35
- Intermediate - 35 / 25
- Beginner - 20 / 10
COACHING NOTES
To warm up, do 2 rounds of the workout for 30 seconds on each movement to find your flow and confirm the weights work.
With the rest built into this workout, you should be pushing hard during the working times. Try to stay within 20% of your rep count from the first round to the fifth round. Substitute box step ups if you are uncomfortable with box jumps.
