Macalester Golf Strength-Speed (2) Week 9 July 11th Day 1 Day 2 ...
Macalester Golf Strength-Speed (2) Week 9 July 11th Day 1 Plate Warm Up
Day 2 Plate Warm Up
Day 3 Plate Warm Up
x5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Over/under/Over Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, Inverted 45
x5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Over/under/Over Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, Inverted 45
x5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Over/under/Over Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, Inverted 45
Band Abduction
Band Abduction
Band Abduction
x5
x5
x5
Half Moon For./Back, Monster Walk For./Back, Step outs, Crabby Lady
Half Moon For./Back, Monster Walk For./Back, Step outs, Crabby Lady
Half Moon For./Back, Monster Walk For./Back, Step outs, Crabby Lady
Trunk Rotation w/ Stick:
Trunk Rotation w/ Stick:
Trunk Rotation w/ Stick:
Deadlift ss w/ S.L. Bridges 3 x 6
RDL's ss jump Push Ups 3 x 6
Lat. Pull Down Standing Straight Bar Twist DB Shoulder Press Any Bicep Exercise Lying DB External Rotation Lying Tricep Ext. Wrist Roller
x6 x3 x2 x2 x3 x3 x3
REST 60 sec. 90 sec. 2 min.
3x4
1 x 15 each side
2x1
1 arm Cable Rear Delt Pull
S.L. Hanging Knee Raises Seated Russian Twist Plank Aqua Person
2 x 15 2 x 15 each side 2 x 60 sec. 2 x 15 each side
60 sec.
2 x 10 e.s.
3x4 3x6 2 x 20
2 x 10 e.s. 2 x 15 2 x 15 e.s. 2 x 15
Plank
90 sec.
60 sec. 30 sec. 60 sec.
DB 1 arm standing shoulder press
x 5 each way
Standing Feet Flat and shoulder width, Bent Over, Rotate through trunk till stick is pointing straight up
REST 60 sec. Lateral Step Ups
x 6 ea x 6 ea x 6 ea
DB Flies RDL's Bent Over Row 0,45,90 Delt Raises Any Bicep Exercise Any Tricep Exercise Lying 90/90 Ext. Rot. Seated Cable Twist
3x6 3x6 3x6
60 sec.
SL RDL's Pull Ups Push Ups Up Right Rows Empty Bottle Any Tricep Exercise Forearm Series
3x6
90 sec. 90 sec.
Med Ball Overhead Toss
x6 x6 x6 2x6 2x8 2x8 2x6 1 x 20 2x6 1 x 15 2 x 6 each arm
Med Ball Wood Chops Med Ball Sit Up Throws Med Ball Side Throws Reverse Hypers
Shoulder Program: see website
Standing Feet Flat and shoulder width, Bent Over, Rotate through trunk till stick is pointing straight up
90 sec. 90 sec. 45 sec. 30 sec. 30 sec.
REST 90 sec. 90 sec. 90 sec. 2 min. 45 sec.
2 x 4 e.w.
2x6 2x6 2 x 15
30 sec. 30 sec.
2 x 15 each side
30 sec. NO REST Circuit
Standing Feet Flat and shoulder width, Bent Over, Rotate through trunk till stick is pointing straight up
x 5 each way
Push Up Hold w/ Alt. Knee Tucks Low High Cable Rotation High Low Cable Rotation Stability Ball Back Extension
Shoulder Stretches
Shoulder Stretches
Shoulder Program: see website
Shoulder Program: see website
2 x 15 2 x 10 e.s. 2 x 10 e.s. 2 x 15
NO REST Circuit
x 5 each way
Macalester Golf Strength-Speed (2) Week 10 July 18th Day 1 Plate Warm Up
Day 2 Plate Warm Up
Day 3 Plate Warm Up
x5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Over/under/Over Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, Inverted 45
x5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Over/under/Over Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, Inverted 45
x5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Over/under/Over Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, Inverted 45
Band Abduction
Band Abduction
Band Abduction
x5
x5
x5
Half Moon For./Back, Monster Walk For./Back, Step outs, Crabby Lady
Half Moon For./Back, Monster Walk For./Back, Step outs, Crabby Lady
Half Moon For./Back, Monster Walk For./Back, Step outs, Crabby Lady
Trunk Rotation w/ Stick:
Trunk Rotation w/ Stick:
Trunk Rotation w/ Stick:
Deadlift ss w/ S.L. Bridges 3 x 6
RDL's ss jump Push Ups 3 x 6
Lat. Pull Down Standing Straight Bar Twist DB Shoulder Press Any Bicep Exercise Lying DB External Rotation Lying Tricep Ext. Wrist Roller
x6 x2 x2 2x1 x3 x3 x3
REST 60 sec. 90 sec. 2 min. 3 min. 90 sec. 90 sec.
Med Ball Overhead Toss
3x4
1 x 15 each side
SL RDL's Pull Ups Push Ups Up Right Rows Empty Bottle Any Tricep Exercise Forearm Series
2x1
1 arm Cable Rear Delt Pull
S.L. Hanging Knee Raises Seated Russian Twist Plank Aqua Person
2 x 15 2 x 15 each side 2 x 60 sec. 2 x 15 each side
3x6
60 sec.
2 x 10 e.s.
3x4 3x6 2 x 20
2 x 10 e.s. 2 x 15 2 x 15 e.s. 2 x 15
Plank
90 sec.
60 sec. 30 sec. 60 sec.
DB 1 arm standing shoulder press
x 5 each way
Standing Feet Flat and shoulder width, Bent Over, Rotate through trunk till stick is pointing straight up
REST 60 sec. Lateral Step Ups
x 6 ea x 6 ea x 6 ea
DB Flies RDL's Bent Over Row 0,45,90 Delt Raises Any Bicep Exercise Any Tricep Exercise Lying 90/90 Ext. Rot. Seated Cable Twist
3x6 3x6 3x6
60 sec. x6 x6 x6 2x6 2x8 2x8 2x6 1 x 20 2x6 1 x 15 2 x 6 each arm
Med Ball Wood Chops Med Ball Sit Up Throws Med Ball Side Throws Reverse Hypers
Shoulder Program: see website
Standing Feet Flat and shoulder width, Bent Over, Rotate through trunk till stick is pointing straight up
90 sec. 90 sec. 45 sec. 30 sec. 30 sec.
REST 90 sec. 90 sec. 90 sec. 2 min. 45 sec.
2 x 4 e.w.
2x6 2x6 2 x 15
30 sec. 30 sec.
2 x 15 each side
30 sec. NO REST Circuit
Standing Feet Flat and shoulder width, Bent Over, Rotate through trunk till stick is pointing straight up
x 5 each way
Push Up Hold w/ Alt. Knee Tucks Low High Cable Rotation High Low Cable Rotation Stability Ball Back Extension
Shoulder Stretches
Shoulder Stretches
Shoulder Program: see website
Shoulder Program: see website
2 x 15 2 x 10 e.s. 2 x 10 e.s. 2 x 15
NO REST Circuit
x 5 each way
Macalester Golf Strength-Speed (2) Week 11 July 25th Day 1 Plate Warm Up
Unload Week: use last weeks weights unless listed Day 2 Plate Warm Up
Day 3 Plate Warm Up
x5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Over/under/Over Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, Inverted 45
x5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Over/under/Over Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, Inverted 45
x5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Over/under/Over Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, Inverted 45
Band Abduction
Band Abduction
Band Abduction
x5
x5
x5
Half Moon For./Back, Monster Walk For./Back, Step outs, Crabby Lady
Half Moon For./Back, Monster Walk For./Back, Step outs, Crabby Lady
Half Moon For./Back, Monster Walk For./Back, Step outs, Crabby Lady
Trunk Rotation w/ Stick:
Trunk Rotation w/ Stick:
Trunk Rotation w/ Stick:
Deadlift ss w/ S.L. Bridges 3 x 6
RDL's ss jump Push Ups 3 x 6
Lat. Pull Down Standing Straight Bar Twist DB Shoulder Press Any Bicep Exercise Lying DB External Rotation Lying Tricep Ext. Wrist Roller
x6 x2 x2 2x1 x3 x3 x3
REST 60 sec. 90 sec. 2 min. 3 min. 90 sec. 90 sec.
Med Ball Overhead Toss
3x4
1 x 15 each side
SL RDL's Pull Ups Push Ups Up Right Rows Empty Bottle Any Tricep Exercise Forearm Series
2x1
1 arm Cable Rear Delt Pull
S.L. Hanging Knee Raises Seated Russian Twist Plank Aqua Person
2 x 15 2 x 15 each side 2 x 60 sec. 2 x 15 each side
2x6
60 sec.
2 x 10 e.s.
2x4 2x6 2 x 20
2 x 10 e.s. 2 x 15 2 x 15 e.s. 2 x 15
Plank
90 sec.
60 sec. 30 sec. 60 sec.
DB 1 arm standing shoulder press
x 5 each way
Standing Feet Flat and shoulder width, Bent Over, Rotate through trunk till stick is pointing straight up
REST 60 sec. Lateral Step Ups
x 6 ea x 6 ea x 6 ea
DB Flies RDL's Bent Over Row 0,45,90 Delt Raises Any Bicep Exercise Any Tricep Exercise Lying 90/90 Ext. Rot. Seated Cable Twist
2x6 2x6 2x6
60 sec. x6 x6 x6 2x6 2x8 2x8 2x6 1 x 20 2x6 1 x 15 2 x 6 each arm
Med Ball Wood Chops Med Ball Sit Up Throws Med Ball Side Throws Reverse Hypers
Shoulder Program: see website
Standing Feet Flat and shoulder width, Bent Over, Rotate through trunk till stick is pointing straight up
90 sec. 90 sec. 45 sec. 30 sec. 30 sec.
REST 90 sec. 90 sec. 90 sec. 2 min. 45 sec.
2 x 4 e.w.
2x6 2x6 2 x 15
30 sec. 30 sec.
2 x 15 each side
30 sec. NO REST Circuit
Standing Feet Flat and shoulder width, Bent Over, Rotate through trunk till stick is pointing straight up
x 5 each way
Push Up Hold w/ Alt. Knee Tucks Low High Cable Rotation High Low Cable Rotation Stability Ball Back Extension
Shoulder Stretches
Shoulder Stretches
Shoulder Program: see website
Shoulder Program: see website
2 x 15 2 x 10 e.s. 2 x 10 e.s. 2 x 15
NO REST Circuit
x 5 each way
Day 2 Plate Warm Up
Day 3 Plate Warm Up
x5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Over/under/Over Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, Inverted 45
x5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Over/under/Over Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, Inverted 45
x5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Over/under/Over Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, Inverted 45
Band Abduction
Band Abduction
Band Abduction
x5
x5
x5
Half Moon For./Back, Monster Walk For./Back, Step outs, Crabby Lady
Half Moon For./Back, Monster Walk For./Back, Step outs, Crabby Lady
Half Moon For./Back, Monster Walk For./Back, Step outs, Crabby Lady
Trunk Rotation w/ Stick:
Trunk Rotation w/ Stick:
Trunk Rotation w/ Stick:
Deadlift ss w/ S.L. Bridges 3 x 6
RDL's ss jump Push Ups 3 x 6
Lat. Pull Down Standing Straight Bar Twist DB Shoulder Press Any Bicep Exercise Lying DB External Rotation Lying Tricep Ext. Wrist Roller
x6 x3 x2 x2 x3 x3 x3
REST 60 sec. 90 sec. 2 min.
3x4
1 x 15 each side
2x1
1 arm Cable Rear Delt Pull
S.L. Hanging Knee Raises Seated Russian Twist Plank Aqua Person
2 x 15 2 x 15 each side 2 x 60 sec. 2 x 15 each side
60 sec.
2 x 10 e.s.
3x4 3x6 2 x 20
2 x 10 e.s. 2 x 15 2 x 15 e.s. 2 x 15
Plank
90 sec.
60 sec. 30 sec. 60 sec.
DB 1 arm standing shoulder press
x 5 each way
Standing Feet Flat and shoulder width, Bent Over, Rotate through trunk till stick is pointing straight up
REST 60 sec. Lateral Step Ups
x 6 ea x 6 ea x 6 ea
DB Flies RDL's Bent Over Row 0,45,90 Delt Raises Any Bicep Exercise Any Tricep Exercise Lying 90/90 Ext. Rot. Seated Cable Twist
3x6 3x6 3x6
60 sec.
SL RDL's Pull Ups Push Ups Up Right Rows Empty Bottle Any Tricep Exercise Forearm Series
3x6
90 sec. 90 sec.
Med Ball Overhead Toss
x6 x6 x6 2x6 2x8 2x8 2x6 1 x 20 2x6 1 x 15 2 x 6 each arm
Med Ball Wood Chops Med Ball Sit Up Throws Med Ball Side Throws Reverse Hypers
Shoulder Program: see website
Standing Feet Flat and shoulder width, Bent Over, Rotate through trunk till stick is pointing straight up
90 sec. 90 sec. 45 sec. 30 sec. 30 sec.
REST 90 sec. 90 sec. 90 sec. 2 min. 45 sec.
2 x 4 e.w.
2x6 2x6 2 x 15
30 sec. 30 sec.
2 x 15 each side
30 sec. NO REST Circuit
Standing Feet Flat and shoulder width, Bent Over, Rotate through trunk till stick is pointing straight up
x 5 each way
Push Up Hold w/ Alt. Knee Tucks Low High Cable Rotation High Low Cable Rotation Stability Ball Back Extension
Shoulder Stretches
Shoulder Stretches
Shoulder Program: see website
Shoulder Program: see website
2 x 15 2 x 10 e.s. 2 x 10 e.s. 2 x 15
NO REST Circuit
x 5 each way
Macalester Golf Strength-Speed (2) Week 10 July 18th Day 1 Plate Warm Up
Day 2 Plate Warm Up
Day 3 Plate Warm Up
x5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Over/under/Over Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, Inverted 45
x5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Over/under/Over Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, Inverted 45
x5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Over/under/Over Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, Inverted 45
Band Abduction
Band Abduction
Band Abduction
x5
x5
x5
Half Moon For./Back, Monster Walk For./Back, Step outs, Crabby Lady
Half Moon For./Back, Monster Walk For./Back, Step outs, Crabby Lady
Half Moon For./Back, Monster Walk For./Back, Step outs, Crabby Lady
Trunk Rotation w/ Stick:
Trunk Rotation w/ Stick:
Trunk Rotation w/ Stick:
Deadlift ss w/ S.L. Bridges 3 x 6
RDL's ss jump Push Ups 3 x 6
Lat. Pull Down Standing Straight Bar Twist DB Shoulder Press Any Bicep Exercise Lying DB External Rotation Lying Tricep Ext. Wrist Roller
x6 x2 x2 2x1 x3 x3 x3
REST 60 sec. 90 sec. 2 min. 3 min. 90 sec. 90 sec.
Med Ball Overhead Toss
3x4
1 x 15 each side
SL RDL's Pull Ups Push Ups Up Right Rows Empty Bottle Any Tricep Exercise Forearm Series
2x1
1 arm Cable Rear Delt Pull
S.L. Hanging Knee Raises Seated Russian Twist Plank Aqua Person
2 x 15 2 x 15 each side 2 x 60 sec. 2 x 15 each side
3x6
60 sec.
2 x 10 e.s.
3x4 3x6 2 x 20
2 x 10 e.s. 2 x 15 2 x 15 e.s. 2 x 15
Plank
90 sec.
60 sec. 30 sec. 60 sec.
DB 1 arm standing shoulder press
x 5 each way
Standing Feet Flat and shoulder width, Bent Over, Rotate through trunk till stick is pointing straight up
REST 60 sec. Lateral Step Ups
x 6 ea x 6 ea x 6 ea
DB Flies RDL's Bent Over Row 0,45,90 Delt Raises Any Bicep Exercise Any Tricep Exercise Lying 90/90 Ext. Rot. Seated Cable Twist
3x6 3x6 3x6
60 sec. x6 x6 x6 2x6 2x8 2x8 2x6 1 x 20 2x6 1 x 15 2 x 6 each arm
Med Ball Wood Chops Med Ball Sit Up Throws Med Ball Side Throws Reverse Hypers
Shoulder Program: see website
Standing Feet Flat and shoulder width, Bent Over, Rotate through trunk till stick is pointing straight up
90 sec. 90 sec. 45 sec. 30 sec. 30 sec.
REST 90 sec. 90 sec. 90 sec. 2 min. 45 sec.
2 x 4 e.w.
2x6 2x6 2 x 15
30 sec. 30 sec.
2 x 15 each side
30 sec. NO REST Circuit
Standing Feet Flat and shoulder width, Bent Over, Rotate through trunk till stick is pointing straight up
x 5 each way
Push Up Hold w/ Alt. Knee Tucks Low High Cable Rotation High Low Cable Rotation Stability Ball Back Extension
Shoulder Stretches
Shoulder Stretches
Shoulder Program: see website
Shoulder Program: see website
2 x 15 2 x 10 e.s. 2 x 10 e.s. 2 x 15
NO REST Circuit
x 5 each way
Macalester Golf Strength-Speed (2) Week 11 July 25th Day 1 Plate Warm Up
Unload Week: use last weeks weights unless listed Day 2 Plate Warm Up
Day 3 Plate Warm Up
x5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Over/under/Over Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, Inverted 45
x5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Over/under/Over Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, Inverted 45
x5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Over/under/Over Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, Inverted 45
Band Abduction
Band Abduction
Band Abduction
x5
x5
x5
Half Moon For./Back, Monster Walk For./Back, Step outs, Crabby Lady
Half Moon For./Back, Monster Walk For./Back, Step outs, Crabby Lady
Half Moon For./Back, Monster Walk For./Back, Step outs, Crabby Lady
Trunk Rotation w/ Stick:
Trunk Rotation w/ Stick:
Trunk Rotation w/ Stick:
Deadlift ss w/ S.L. Bridges 3 x 6
RDL's ss jump Push Ups 3 x 6
Lat. Pull Down Standing Straight Bar Twist DB Shoulder Press Any Bicep Exercise Lying DB External Rotation Lying Tricep Ext. Wrist Roller
x6 x2 x2 2x1 x3 x3 x3
REST 60 sec. 90 sec. 2 min. 3 min. 90 sec. 90 sec.
Med Ball Overhead Toss
3x4
1 x 15 each side
SL RDL's Pull Ups Push Ups Up Right Rows Empty Bottle Any Tricep Exercise Forearm Series
2x1
1 arm Cable Rear Delt Pull
S.L. Hanging Knee Raises Seated Russian Twist Plank Aqua Person
2 x 15 2 x 15 each side 2 x 60 sec. 2 x 15 each side
2x6
60 sec.
2 x 10 e.s.
2x4 2x6 2 x 20
2 x 10 e.s. 2 x 15 2 x 15 e.s. 2 x 15
Plank
90 sec.
60 sec. 30 sec. 60 sec.
DB 1 arm standing shoulder press
x 5 each way
Standing Feet Flat and shoulder width, Bent Over, Rotate through trunk till stick is pointing straight up
REST 60 sec. Lateral Step Ups
x 6 ea x 6 ea x 6 ea
DB Flies RDL's Bent Over Row 0,45,90 Delt Raises Any Bicep Exercise Any Tricep Exercise Lying 90/90 Ext. Rot. Seated Cable Twist
2x6 2x6 2x6
60 sec. x6 x6 x6 2x6 2x8 2x8 2x6 1 x 20 2x6 1 x 15 2 x 6 each arm
Med Ball Wood Chops Med Ball Sit Up Throws Med Ball Side Throws Reverse Hypers
Shoulder Program: see website
Standing Feet Flat and shoulder width, Bent Over, Rotate through trunk till stick is pointing straight up
90 sec. 90 sec. 45 sec. 30 sec. 30 sec.
REST 90 sec. 90 sec. 90 sec. 2 min. 45 sec.
2 x 4 e.w.
2x6 2x6 2 x 15
30 sec. 30 sec.
2 x 15 each side
30 sec. NO REST Circuit
Standing Feet Flat and shoulder width, Bent Over, Rotate through trunk till stick is pointing straight up
x 5 each way
Push Up Hold w/ Alt. Knee Tucks Low High Cable Rotation High Low Cable Rotation Stability Ball Back Extension
Shoulder Stretches
Shoulder Stretches
Shoulder Program: see website
Shoulder Program: see website
2 x 15 2 x 10 e.s. 2 x 10 e.s. 2 x 15
NO REST Circuit
x 5 each way
