Key benefits: increased swing power, flexibility, injury prevention, and endurance

Weekly Workout Plan Overview

• 3-4 workout days focused on strength, mobility, and endurance
• 1-2 optional days for light activity or golf practice
• 1-2 rest/recovery days for muscle recovery

Weekly Golf Workout Plan

Monday – Strength & Stability

• Core Activation: Planks (3x30 sec), Russian Twists (3x15)
• Lower Body: Squats (3x12), Bulgarian Split Squats (3x10 each leg)
• Upper Body: Dumbbell Shoulder Press (3x10), Single-Arm Rows (3x12)
• Advanced Strength Plan

Tuesday – Mobility & Flexibility (Optional Day or Rest)

• Dynamic Stretches: Hip Openers, Shoulder Mobility
• Yoga for Golfers: Poses targeting spine, shoulders, and hips
• Advanced Flexibility Plan

Wednesday – Power & Speed Training

• Medicine Ball Rotational Throws (3x10)
• Kettlebell Swings (3x12)
• Plyometric Box Jumps (3x8)
• Advanced Power Plan

Thursday – Active Recovery or Golf Practice (Optional Day)

• Light Cardio (15-20 min walk or cycling)
• Putting & Short Game Drills

Friday – Endurance & Core Stability

• TRX Core Rotations (3x10)
• Deadlifts (3x8)
• Side Planks (3x30 sec)
• Advanced Core Stability Plan

Saturday – Flexibility & Golf-Specific Drills (Optional/Recovery)

• Foam Rolling
• Stretching Routine for Golfers
• Swing Speed Training
• Advanced Flexibility Plan

Sunday – Rest & Recovery