Golf Strength & Mobility Plan
Golf Strength & Mobility Plan is a free 1-week training program template with 5 workout days. Help golfers enhance their strength, mobility, and endurance with this training plan designed to improve swing mechanics and reduce injury risk. Copy it into Superset for free, change any week, swap exercises, and assign it to clients. They follow each workout, log sets, and.
Week 1
Day 1: Strength & Power (Lower Focus)
- Warm-up (5-7 mins)
- Trap Bar Deadlift
- Bulgarian Split Squat
- Skater Hops
- Standing Palloffs
- Plank Shoulder Taps
Day 2: Mobility & Core Control
- Warm-up (5-7 mins)
- Palloff Press Horizontal Circles
- Weighted Planks
- Weighted Deadbugs
- Side Plank
- Hip Flexor Stretch
Day 3: Strength & Rotational Power
- Warm-up (5-7 mins)
- Single-Arm Rows
- Weighted Pull-Up
- Landmine Press
- Medicine Ball Wall Slam
- Farmers Carry
Day 4: Speed & Explosiveness
- Warm-up (5 min)
- Box Jumps
- Chest Medicine Ball Throws
- Sprint Work
Day 5: (Optional) Recovery & Mobility
- Hip Flexor Stretch
- Thoracic Mobilization on Foam Roller
- Banded Rotator Cuff Internal/External Rotation
- Deep Squat with Reach
- Standing Trunk Rotations