Total cost: $40.00

Kettlebell Workouts for Golfers

4 weeks/ 4 days per week/ intermediate

Why Purchase

The Kettlebell Training Program for golfers provides a more user-friendly means to developing elite strength and improve overall performance. This program has been developed over the course of my years of training competitive athletes and fine-tuned to fit the needs of athletes who play golf. Ov... more

Over the course of this 4-week program, you are going to see a change in your body, physique and your overall performance. Speed development, mobility, power and endurance will be challenged and achieved in this program.

You'll gain access to the STR8 Performance app with follow along kettlbell workouts, exercise resources to support your training journey, and lifetime access to my training community.

The program only requires:
-2 medium/heavy weight kettlebells
-2 light weight kettlebells
-1 light/medium resistance band
-1 light/medium mini band
-Open floor space
-Your best effort every workout

This program is designed for:
-ATHLETES that play golf
-Competitive athletes
-Anyone who wants to build strength through kettlebell training

Kettlebell Program Breakdown:
4-day split // 45 minute workouts
Day 1- mobility training, movement quality & efficiency
Day 2- lower body strength, core stability & speed development
Day 3- upper body strength, shoulder mobility, & cardio endurance
Day 4- full body high intensity interval training

Purchase Plan

Total cost: $40.00

Kettlebell Workouts for Golfers

4 weeks/ 4 days per week/ intermediate

Kettlebell Workouts for Golfers

4 weeks/ 4 days per week/ intermediate

Why Purchase

You'll gain access to the STR8 Performance app with follow along kettlbell workouts, exercise resources to support your training journey, and lifetime access to my training community.

The program only requires:
-2 medium/heavy weight kettlebells
-2 light weight kettlebells
-1 light/medium resistance band
-1 light/medium mini band
-Open floor space
-Your best effort every workout

This program is designed for:
-ATHLETES that play golf
-Competitive athletes
-Anyone who wants to build strength through kettlebell training

Sunday
Monday
Wednesday
Friday

Workout Plan Includes:

Ask A Trainer

Workout Plan Logging

Advanced Workout Stats

Purchase Workout Plan

Exercise	Sets	Distance	Time	Weight	Rest
GB Open Book Chest /	GB Open Book 1 sets, 10 reps, 00:20 rest	1		10		00:20	WarmUp
Walking Lat Stretch Lats / Intermediate	Walking Lat Stretch 1 sets, 8 reps00:00:05, 00:20 rest	1		8		00:20	WarmUp
KB TK Halos Shoulders / Beginner	KB TK Halos 1 sets, 10 reps, 00:20 rest	1		10	--	00:20	WarmUp
-- --	Squat to Walkout 1 sets, 8 reps, 00:20 rest	1		8		00:20	WarmUp
-- --	Power Band SS Squat to Row 2 sets, 10 reps	2		10		--:--	Dynamic Prep -- 2 rds
Cable SS Squat to Row Quads /	Cable SS Squat to Row 1 sets, reps	1		--	--	--:--	machine
-- --	Power Band Hamstring Stretch 2 sets, 6 reps, 00:20 rest	2		6		00:20	Dynamic Prep -- 2 rds
-- --	Wall Assisted Hip Opener 2 sets, 6 reps, 00:20 rest	2		6		00:20	Dynamic Prep -- 2 rds
-- --	Power Band Active Pallof Press 2 sets, 10 reps, 00:30 rest	2		10		00:30	Dynamic Prep -- 2 rds
Cable Active Pallof Press Core /	Cable Active Pallof Press 1 sets, reps, --:-- rest	1		--	--	--:--	machine
-- --	Power Band Stir the Pot 3 sets, 10 reps, 00:20 rest	3		10		00:20	Upper Body Strength -- 3 rds
Cable Stir the Pot** Core /	Cable Stir the Pot** 1 sets, reps, --:-- rest	1		--	--	--:--	machine
-- --	Dual KB Walking Shoulder Stability 3 sets, 10 reps, 00:20 rest	3	--	10	--	00:20	Upper Body Strength -- 3 rds
-- --	Quadruped Walkout 3 sets, 5 reps, 00:20 rest	3		5		00:20	Upper Body Strength -- 3 rds
-- --	KB SA Deadbugs 3 sets, 10 reps, 00:20 rest	3		10	--	00:20	Upper Body Strength -- 3 rds
Deadbug Core /	Deadbug 1 sets, reps, --:-- rest	1		--		--:--	bodyweight
Cable Dead Bug Core /	Cable Dead Bug 1 sets, reps, --:-- rest	1		--	--	--:--	dumbbell
-- --	Pigeon Stretch 1 sets, 10 reps00:15:00	1		10		--:--	Stretch Cool Down
-- --	RFE Static Quad to Hip Flexor Stretch 1 sets, 10 reps	1		10		--:--	Stretch Cool Down
-- --	Downward Dog Worlds Greatest Stretch 1 sets, 5 reps, 00:20 rest	1		5		00:20	Stretch Cool Down
Supine Hamstring Stretch Hamstrings /	Supine Hamstring Stretch 1 sets, reps, --:-- rest	1		--		--:--

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Workout Plan Summary

Over the course of this program, you are going to see a change in your body, physique and your overall performance. Speed development, mobility, power and endurance will be challenged and achieved in this program. This program is designed for: ATHLETES that play golf, competitive athletes, and an... more

Baseline Strength & Stability

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Workout Plan Logging

Advanced Workout Stats

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	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Downward Dog Worlds Greatest Stretch Hamstrings /	Downward Dog Worlds Greatest Stretch 2 sets, 4 reps, 00:20 rest	2			4		00:20	WarmUp -- 2 rds
Intensity: 2/10
	KB TK Halos Shoulders / Beginner	KB TK Halos 2 sets, 8 reps, 00:20 rest	2			8	--	00:20	WarmUp -- 2 rds
Intensity: 5/10
	-- --	Resisted Squat to Press 2 sets, 10 reps, 00:20 rest	2			10		00:20	WarmUp -- 2 rds
	-- --	Resisted Bent Over Rows 2 sets, 10 reps, 00:20 rest	2			10		00:20	WarmUp -- 2 rds
	-- --	KB Squat to Halo 3 sets, 5 reps, 00:20 rest	3			5	--	00:20	Kettlebell Strength Set -- 3 rds
Intensity: 7/10
	-- --	Resisted Reverse Lunges 3 sets, 10 reps, 00:20 rest	3			10		00:20	Kettlebell Strength Set -- 3 rds
Intensity: 7/10
	-- --	KB Loaded SL Hold 3 sets, 1 reps00:20:00, 00:20 rest	3		00:20:00	1	--	00:20	Kettlebell Strength Set -- 3 rds
	-- --	KB Pullover 3 sets, 10 reps, 01:00 rest	3			10	--	01:00	Kettlebell Strength Set -- 3 rds
Intensity: 7/10
	Resisted Trunk Rotation w/ Reverse Lunge Quads / Intermediate	Resisted Trunk Rotation w/ Reverse Lunge 3 sets, 8 reps, 00:20 rest	3			8		00:20	Finisher -- 3 rds
	-- --	Squat to Walkout 3 sets, 6 reps, 00:40 rest	3			6		00:40	Finisher -- 3 rds
	-- --	KB Walking Shoulder Press 3 sets, 10 reps0.01 mi , , 00:20 rest	3	20 yds		10	--	00:20	Finisher -- 3 rds

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Workout Plan Summary

Upper Body & Core Strength

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Workout Plan Logging

Advanced Workout Stats

Purchase Workout Plan

	Exercise	Sets	Distance	Time	Weight	Rest
	Walking Lat Stretch Lats / Intermediate	Walking Lat Stretch 2 sets, 5 reps, 00:20 rest	2		5		00:20	WarmUp -- 2 rds
Intensity: 5/10
	KB HK Halos Shoulders / Beginner	KB HK Halos 2 sets, 10 reps, 00:20 rest	2		10	--	00:20	WarmUp -- 2 rds
Intensity: 5/10
	-- --	KB SA Deadbugs 2 sets, 10 reps, 00:20 rest	2		10	--	00:20	WarmUp -- 2 rds
Intensity: 5/10
	-- --	Squat to Walkout 2 sets, 5 reps, 00:30 rest	2		5		00:30	WarmUp -- 2 rds
Intensity: 5/10
	-- --	KB Pullover 3 sets, 16 reps, 00:20 rest	3		16	--	00:20	Upper Strength & Stability -- 3 rds
Intensity: 7/10
	-- --	Push Up Shoulder Tap 3 sets, 8 reps, 00:20 rest	3		8		00:20	Upper Strength & Stability -- 3 rds
Intensity: 7/10
	-- --	KB Eccentric Rows 3 sets, 10 reps, 00:20 rest	3		10	--	00:20	Upper Strength & Stability -- 3 rds
Intensity: 7/10
	-- --	Resisted Speed Presses 3 sets, 8 reps, 00:40 rest	3		8		00:40	Upper Strength & Stability -- 3 rds
Intensity: 8/10
	KB Quadruped Pull-Push Core / Intermediate	KB Quadruped Pull-Push 3 sets, 8 reps, 00:20 rest	3		8	--	00:20	Finisher -- 3 rds
Intensity: 8/10
	-- --	Full Crunches 3 sets, 20 reps, 00:20 rest	3		20		00:20	Finisher -- 3 rds
Intensity: 8/10
	-- --	KB Walking Shoulder Press 3 sets, 8 reps0.01 mi , , 00:40 rest	3	10 yds	8	--	00:40	Finisher -- 3 rds
Intensity: 8/10

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Workout Plan Summary

H.I.I.T. Day

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Notes for Week 1, Day 4

High Intensity Interval Training! Today's workout will challenge your cardio endurance. Short burst, timed reps. Following the work/rest times as close as possible for the best results.

Let's WORK!!

Workout Plan Includes:

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Advanced Workout Stats

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	Exercise	Sets	Distance	Reps	Weight	Rest
	Tactical Frog Stretch Groin /	--
Intensity: 5/10
	KB HK Halo to Rotational Press Shoulders / Intermediate	--
Intensity: 5/10
	-- --	--
Intensity: 5/10
	-- --	--
Intensity: 5/10
	-- --	--
Intensity: 8/10
	-- --	--
	Dual KB Reverse Lunges Quads / Beginner	Dual KB Reverse Lunges 3 sets, MAX reps00:00:20, 00:15 rest	3	00:00:20	MAX	--	00:15	alternate
Intensity: 8/10
	-- --	--
Intensity: 8/10
	-- --	--
	Jump Rope Calves / Beginner	--
Intensity: 8/10
	-- --	--
Intensity: 8/10
	-- --	--
Intensity: 5/10

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Workout Plan Summary

Purchase Plan

Total cost: $40.00

About STR8

STR8 Performance
NASM PES, CES

STR8 Performance provides athletic performance training geared towards building faster, stronger, and explosive athletes. We define our training system on 8 Pillars of Training: injury prevention, speed, power, explosiveness, ambition, determination, work ethic, and impact. Our training sessions are simple, challenging, and efficient with an emphasis on proper form, muscular efficiency, strength and mobility. Now you have access to a variety of those sessions and programs thru the STR8 Performance online platform. Through the app we provide comprehensive programs that can be used at the gym at home, and even when you travel. Let's find and/or create a program that's fits your training and performance goals.

Kettlebell Workouts for Golfers

4 weeks/ 4 days per week/ intermediate

Why Purchase

Kettlebell Workouts for Golfers

4 weeks/ 4 days per week/ intermediate

Kettlebell Workouts for Golfers

4 weeks/ 4 days per week/ intermediate

Why Purchase

Workout Plan Navigation

Trunk Mobility & Upper Body Stability

Workout Plan Includes:

Workout Plan Summary

Baseline Strength & Stability

Workout Plan Includes:

Workout Plan Summary

Upper Body & Core Strength

Workout Plan Includes:

Workout Plan Summary

H.I.I.T. Day

Notes for Week 1, Day 4

Workout Plan Includes:

Workout Plan Summary

About STR8