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- Thread starter CodeNameDuchess
- Start date
Didn’t get to the gym today, had some work commitments this morning but got out for 18 in the afternoon. Walked about 6k Decent day out here so was nice to get out
Im not good for 18 no haha overall I would say I suck but every now and then I crush a hole and it makes me keep going back
Workout
Typical warmup. Dynamic stretches and movements
Single leg linear hop with stick
5
5
Superset with medicine ball slam - staggered
10 x 16
10 x 16
Db jump squat with pause
5 x 35
5 x 40
Super set with Plank clock
5
5
Rear foot elevated split squat
5 x 30 (each hand)
5 x 30
Super set with Supine row (2/2/2)
8
8
Single leg SLDL ( 2 seconds down, explode up)
5 x 25(each hand)
5 x 25
1/2 kneeling X pull down
8 x 60
8 x 60
Superset with 1/2 kneeling inline lift
8 x 30
8 x 30
Showered then went out and did another 18 holes today, watched clocked me at 10km walk
Typical warmup. Dynamic stretches and movements
Single leg linear hop with stick
5
5
Superset with medicine ball slam - staggered
10 x 16
10 x 16
Db jump squat with pause
5 x 35
5 x 40
Super set with Plank clock
5
5
Rear foot elevated split squat
5 x 30 (each hand)
5 x 30
Super set with Supine row (2/2/2)
8
8
Single leg SLDL ( 2 seconds down, explode up)
5 x 25(each hand)
5 x 25
1/2 kneeling X pull down
8 x 60
8 x 60
Superset with 1/2 kneeling inline lift
8 x 30
8 x 30
Showered then went out and did another 18 holes today, watched clocked me at 10km walk
Sorry fellas quick edit it was 7km walked.
I have you so one leg specific / game specific session and 1 basics session
Workout
Dynamic stretching and movement drills
Lateral hop with stick
3
3
Super set with Medicine ball front throw twist
3 x 16
3 x 16
Talk kneeling chest pass
10 x 16
10 x 16
Alternate db incline
8 x 60
8 x 60
8 x 65
Superset with Spider-Man lat stretch
3
3
3
Push ups (3 seconds down, explode up)
8
8
8
Superset with goblet squat (5 second hold when down, explode up)
3 x 35
3 x 35
3 x 35
Superset with 1/2 kneeling face pull
10 x 155
10 x 155
10 x 155
1/4 tig elbow
3 x 25
3 x 25
3 x 25
Superset with tall kneeling anti rotation press
8 x 40
8 x 40
8 x 40
Superset with farmers walk
20 x 80(each hand)
20 x 80(each hand)
20 x 80(each hand)
Decline sit ups
8
10
10
Bike sprints 10 second sprint, 20 second rest x 8
Dynamic stretching and movement drills
Lateral hop with stick
3
3
Super set with Medicine ball front throw twist
3 x 16
3 x 16
Talk kneeling chest pass
10 x 16
10 x 16
Alternate db incline
8 x 60
8 x 60
8 x 65
Superset with Spider-Man lat stretch
3
3
3
Push ups (3 seconds down, explode up)
8
8
8
Superset with goblet squat (5 second hold when down, explode up)
3 x 35
3 x 35
3 x 35
Superset with 1/2 kneeling face pull
10 x 155
10 x 155
10 x 155
1/4 tig elbow
3 x 25
3 x 25
3 x 25
Superset with tall kneeling anti rotation press
8 x 40
8 x 40
8 x 40
Superset with farmers walk
20 x 80(each hand)
20 x 80(each hand)
20 x 80(each hand)
Decline sit ups
8
10
10
Bike sprints 10 second sprint, 20 second rest x 8
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