Library
Exercises
Every movement demo in the DRVN training system — filmed by our coaches, organized by equipment and movement pattern. Pull up a demo mid-workout, share it with a client, or assemble them into a Workout.
180 Jumps
A vertical jump with a 180 degree turn in the air, training rotary power and controlled landings.
3-Step
Use this movement as often as possible to improve global Hip mobility, take pressure off your Lower Back and free up your Golf Swing.
Abductor Machine
Working strength in unique areas of the Legs and improving your ability to brace effectively.
Adductor Machine
Working back toward the centre line of the body and improving global Hip function.
Air Squat
The basic unloaded squat. Builds leg strength and hip mobility that support posture and ground force in the swing.
All 4's Hip Circles
Working Hip rotation whilst staying in a great spinal position to give you the flexibility and control to move well in your Golf Swing.
Assisted Dips
One of the best movements for the upper body with the additional help of the machine so you can move your body and progress over time.
Assisted Pull Ups
Band or machine assisted pull ups. Builds the lat and upper back strength that controls the club and protects the shoulders.
Assisted Pull Ups
Building upper body strength and progressing to improving your power to weight ratio.
Back Extensions
Trunk extensions that strengthen the low back, glutes, and hamstrings, the muscles that hold golf posture.
Back Extensions
Strengthen throughout the Back whilst in a stable supported position to create better positions and increased longevity in your Swing.
Back Swing Loading Drill
This is our #1 because it is simple and gives you not only great body positions but also an incredible check point to help you perform on course.
Band Activator Squat
A quality Squat is a huge part of your mobility and including banded tension activates more muscles for more progress.
Band All 4's Pull Away
Building stable rotation and incredible movement patterns that specifically benefit your Golf Swing.
Band ATYT
Full, healthy function of the upper body is huge for you performance in the gym, on the course and in everyday life.
Band Bent Over Row
Hip-hinged band row that builds the upper back and lats while the golfer holds a loaded hinge position.
Band Biceps Curls
A cool banded variation for an exercise everyone does at some point.
Band Core Pull Down
Band pull-down driven by the trunk, linking the lats and core so force moves through the midsection.
Band Crossover Rotation
A dynamic, fast rotational pattern starting in your Golf Posture for big gains in stability, balance and speed.
Band Crossover Row
A simple movement for upper body function and stability.
Band CS 90/90
Working specific function of the Rotator Cuff for Shoulder health and function.
Band CS Archer
Setting the split stance and then working to the rotational pattern of the upper body creates huge benefits to your Golf specific movement patterns as we develop balance, stability and rotational control.
Band CS Lat Pull Down
Creating activation in the Lats and accessing the full range of motion for global movement progressions.
Band CS Reverse Fly
Using the Crossover System to develop symmetry and function through the Shoulders and Back.
Band Deadlift
Band deadlift that patterns the hip hinge, the base of golf posture and ground-force production.
Band Dynamic Step to Release
An awesome movement for Golfers looking to develop their kinematic sequence and release pattern through the ball.
Band Face Pull
Band face pull for the rear shoulders and upper back, the muscles that keep golf posture tall.
Band Front Raise
Band front raise that strengthens the shoulders through the elevation the arms use in the swing.
Band Golf Posture Chop
This is a new movement that brings in specific benefits versus some of our other rotational movements including high levels of Core engagement and activations around the Spine.
Band Golf Posture T-spine Press
An incredible movement for Swing specific gains and improved range of motion.
Band Good Morning
Band good morning that loads the hamstrings and glutes in a hinge, the posture engine of the swing.
Band Impact Swings
An incredible specific movement to help you stay in posture and deliver speed in your Golf Swing Impact position.
Band Jumping Pallof Hold Rotations
An all round movement for your Golf Fitness challenging your dynamic ability, stability, balance and rotation in one movement.
Band Kneeling Pallof Hold Rotations
Working into your upper body rotation with increased Core activation and balance elements with the kneeling position.
Band Lat Pull Down
Band lat pull-down that strengthens the lats, the muscles connecting the arms to the trunk in the swing.
Band Pallof Glute Bridge
Glute bridge with a Pallof hold, building hip extension while the core resists rotation.
Band Pallof Hold Rotational Split Squats
Separating the upper and lower body through rotation and stabilising the lower body against the ground.
Band Pallof Hold Split Stance Rotation
Developing high level rotation so your Swing always feels powerful and in balance.
Band Pallof Leg Extensions
Pallof hold with legs extending, forcing the core to resist rotation while the lower body moves.
Band Pallof Press
Anti-rotation press that teaches the trunk to resist twist, the stability side of separation.
Band Reverse Lunge Crossover Rotation
A dynamic, challenging movement for the full body and definitely for your Golf Swing.
Band Reverse Squat
This is huge for your Hip health and specifically the Hip Flexors.
Band Rotational Row
Incredible movement to prime your loading and rotational patterns across the system for control, power and durability.
Band Split Squat
Band split squat that builds single-leg strength and balance, the base for a stable weight shift.
Band Split Stance Pec Fly
Split stance band fly that builds the chest while the staggered base keeps the trunk stable.
Band Split Stance Press
Split stance band press that pairs pushing strength with a trunk that refuses to rotate.
Band Split Stance Row
Split stance band row that builds the upper back while the staggered base resists the pull of rotation.
Band Step To Press
Step into a band press, linking a weight shift to force delivery the way the downswing does.
Band Superman
Banded prone extension drill that activates the posterior chain and upper back muscles that hold golf posture.
Band Swing Arc Pump Drill
Working the specific movement patterns you need for you Golf Swing, this movement will help you maintain posture and rotate with precision to create the impact position you want.
Band Swing Elevation
Combine this with the Swing Arc Pump Drill and your Swing will be on point!
Band Switch Stance Torso Rotations
A Golf focused movement that helps you stabilise against the ground and separate the upper and lower body directly improving your Golf Swing potential.
Band Triceps
Band triceps extension that builds the arm strength behind a stable trail-arm delivery through impact.
Banded Hip Flexor Stretch
This opens up the Hips unlike almost anything else, enjoy!
Banded Upload Drill
Want to get a wide, tall back swing that helps you rip into the back of the ball?
Barbell Back Squat
Loaded squat with the bar on the upper back. Builds the lower body strength golfers use to push force into the ground.
Barbell Bench Press
The Bench Press a powerful movement for the upper body that can dramatically increase your power through the ball.
Barbell Bent Over Row
Hinged barbell row. Builds pulling strength and an upper back that holds golf posture under fatigue.
Barbell Box Squats
An incredible way to increase your Squat weight, power your Legs and reduce stress through the Spine.
Barbell Conventional Deadlift
The Deadlift is huge for golf performance and your longevity overall.
Barbell Front Squat
The Front Squat is an excellent choice for Golfers due to the positioning and postural benefits - it also doesn't load the spine as much as a Back Squat.
Barbell Good Morning
Barbell hip hinge with the bar on the back. Strengthens the hamstrings and glutes that hold spine angle in the swing.
Barbell Hang Clean
Explosive clean caught from the hang position. Builds the fast hip extension that transfers to clubhead speed.
Barbell Hang Clean Pull
Clean pull from the hang position. Trains explosive hip extension without the catch, the engine behind clubhead speed.
Barbell Hip Thrusts
Glute bridge loaded with a barbell across the hips. Builds hip extension power without loading the spine.
Barbell Pendlay Row
Strict row from a dead stop on the floor each rep. Builds upper back strength while the trunk holds a deep hinge.
Barbell Power Clean
Full clean from the floor caught in a partial squat. A classic power lift for producing force fast from the ground.
Barbell Push Press
Overhead press started with leg drive. Teaches the lower body to start the movement and the arms to finish it.
Barbell RDL
A specific form of the Deadlift that focuses on the Hamstrings and Posterior Chain.
Barbell Reverse Lunge
Barbell lunge stepping backward. Builds the single leg strength and control golfers need in the trail and lead leg.
Barbell Shoulder Press
Foundational strength is huge to performance and longevity, here with focus on that strength for your Shoulders.
Barbell Snatch
Barbell lift from the floor to overhead in one motion. The fastest expression of total body power in the gym.
Barbell Split Jerks
A technical overhead lift used in our high performance programs due to a high level of difficulty.
Barbell Split Stance Trap Deadlift
Trap bar deadlift pulled from a split stance. Loads the hinge one side at a time, the way the swing loads the body.
Barbell Sumo Deadlift
Wide stance deadlift with the hands inside the knees. Builds hip strength through a more upright pull.
Barbell Trap Deadlift
Deadlift with a trap bar, neutral grip, centered load. A base strength lift and one of the five DRVN fitness tests.
Barbell Trap Jump
Loaded jump holding a trap bar. Converts deadlift strength into the vertical power golfers use against the ground.
Bird-dog
This movement is so good for Golfers as we increase Core activation and end range of motion as well as improving your movement control.
Box Jump
Jump onto a box. Trains explosive triple extension, the hip and leg drive golfers turn into clubhead speed.
Broad Jumps
Standing long jumps for horizontal power. Trains explosive hip extension and the ability to absorb force.
Bulgarian Split Squat
Rear foot elevated single leg squat. Builds one leg strength and stability for loading each side of the swing.
Burpees
Full body ground to standing conditioning. Builds the engine that keeps swing quality high late in a round.
Cable All 4's Pull Away
High quality Core work with a focus on anti-rotation and maintaining your centre of gravity through Spine angle and posture.
Cable Core Pull Down
Cable pull-down powered by the trunk, teaching the core and lats to deliver force as one unit.
Cable Face Pull
Cable face pull that builds the rear shoulders and shoulder-blade muscles that keep the chest up at address.
Cable Golf Posture T-spine Press
An incredible movement for Swing specific gains and improved range of motion.
Cable Impact
One of our favourite movements to develop sequencing, speed and ground forces in your Swing.
Cable Jumping Pallof Rotations
An all round movement for your Golf Fitness challenging your dynamic ability, stability, balance and rotation in one movement.
Cable Kneeling Chest Fly
Building upper body strength and functional alongside high level Core engagement.
Cable Kneeling Chest Press
Building upper body strength and functional alongside high level Core engagement.
Cable Kneeling Pallof Rotations
Working into your upper body rotation with increased Core activation and balance elements with the kneeling position.
Cable Lat Pull Down
A very important movement to target some of the big muscles in the back and upper body.
Cable Pallof Press
The ability to stabilise your body whilst resisting lateral and rotational forces is literally the foundation of your Golf Swing and that is what we work on with the Pallof Press.
Cable Rotational Split Squat
When you can balance and stabilise through this movement your Golf Swing will improve.
Cable Seated Row
Working specific strength for the Back as well as improving Core engagement and posture.
Cable Split Rotational Row
Split stance cable row with rotation, pairing a strong pull with the torso turn of the downswing.
Cable Split Stance Lat Pull Down
All the benefits of the full Lat Pull down with enhanced balance, awareness and control.
Cable Split Stance Press
Split stance cable press that builds pushing strength while the trunk resists being turned by the load.
Cable Split Stance RDL
A great movement for Golfers to build stability, balance and posterior chain engagement in one movement.
Cable Split Stance Reverse Fly
Split stance cable reverse fly for the rear shoulders, with a narrow base that makes the trunk stabilize.
Cable Split Stance Row
One of the best 'pull' movements a Golfer can do for improved upper body function and balanced rotation that directly impacts your Swing.
Cable Split Stance Torso Rotation
Split stance cable rotation that strengthens the turning muscles of the swing under steady load.
Cable Split Stance Vertical Row
An incredible Row option for Golfers to build strength, stability and rotational quality.
Cable Step To Lateral
A dynamic movement with lower body stability and power matched with high levels of Golf specific separation and rotation.
Cable Step To Release
We use the dynamic Golf Swing sequence in various ways and this specific variation helps with high level force creation against the resistance improving your release mechanics!
Cable Step to Rotational Press
A hugely important move in our training as you learn and develop the kinematic sequence that powers your Golf Swing.
Cable Swing Arc Pump Drill
Want to nail your Transition and hit it flush?
Cable Switch Stance Torso Rotations
A Golf focused movement that helps you stabilise against the ground and separate the upper and lower body directly improving your Golf Swing potential.
Cable Triceps Pull Down
A simple movement focusing on the Triceps.
Cardio Bike
Steady or interval work on a stationary bike. Low impact conditioning that builds the aerobic base for golf.
Cardio Echo
Intervals on the Echo bike. Full body, low impact conditioning that builds work capacity for golf.
Cardio Row
Rowing machine conditioning. Builds the aerobic engine while strengthening the legs, hips, and upper back.
Cardio Ski
Ski erg conditioning. Builds work capacity through a repeated hinge and a hard pull down with the lats and core.
Cat Cow
Slow spinal flexion and extension on all fours, restoring the segmental spine motion that golf posture is built on.
Cervical Stretch and Hold
Stretch all of that tension out of your Neck and Shoulders here to feel so much better over the ball and to reduce stiffness in everything you do.
Chest Fly
Building strength and stability through the Chest to enhance your upper body power and ball speed potential.
Chest Press
Increasing your Bench Press potential with help from the machine to stabilise the position and isolate in on the Chest.
Chip Shot
Basic mechanics for incredible results.
Club Cat Camel
Cat camel spinal waves done with a golf club, mobilizing the spine while giving concrete feedback on neutral posture.
Club Good Morning
A hip hinge performed holding a golf club, grooving the same bend and posture used at address.
Coach Cass Pause Drill
Go deeper to create connection, feel and awareness in your golf swing.
Cobra To Prayer
Flow from cobra extension back into a prayer stretch, cycling the spine through extension and flexion with the breath.
Cowboy Walk
Activating the Glutes by exaggerating your outward step and flowing through a wide range of motion.
Creative Practice
Get yourself improved results in less time by engaging your mind on the range to be creative, reactive and athletic.
Dead Hang
Hanging from a bar. Builds grip strength and opens the shoulders and lats, both valuable for golfers.
Dead-bugs
A high level Core control exercise that every Golfer should look to master.
Deep Lunge
Long lunge hold that opens the hip flexors, feeding the hip extension and pelvic rotation a full turn requires.
Depth Jump
Step off a box, land, and jump again immediately. Trains reactive strength and fast ground contact for speed.
Driver Setup
Work with Coach Cass to dial in your setup position to launch your driver!
Drop Jump
Drop from a box and land with control. Trains landing mechanics and the leg stiffness that supports speed work.
Drop Stabiliser
Accept force and stabilise the lower body with a challenging movement that will 100% improve your long term performance and longevity when done well.
Dumbbell Alternate Carry
Creating stability, awareness and control across the system with this asymmetrical position.
Dumbbell Alternating Bench
A dumbbell bench press performed one arm at a time, building pressing strength with an added trunk stability demand.
Dumbbell Alternating Snatch
An explosive dumbbell lift to overhead, alternating hands each rep, building total body power and hip drive.
Dumbbell Asymmetrical Carry
Huge for golfers as this strengthens your posture but also works your core and muscles around the spine for extra stability.
Dumbbell Bench Press
The classic dumbbell pressing lift for upper body strength and the chest and shoulder durability golfers need.
Dumbbell Bent Over Row
A hip hinge hold with a rowing pull, building the upper back strength that supports golf posture.
Dumbbell Biceps Curls
Simple elbow flexion strength work that supports grip and elbow durability through high swing volumes.
Dumbbell CB Bulgarian Split Squat
An incredible movement for Golfers and a big part of many of our programs.
Dumbbell Clean And Jerk
A dumbbell clean to the shoulders and explosive drive overhead, training total body power from the ground up.
Dumbbell Farmer Carry
Walking with a heavy dumbbell in each hand, the simplest way to build grip strength and trunk stiffness for golf.
Dumbbell Front Raise
A raise to the front that strengthens the shoulders and builds the control to move the arms without the trunk compensating.
Dumbbell Goblet Squat
The most simple way to load your Squat movement to enhance lower body strength and power whilst developing the ability to use the ground during your Golf Swing.
Dumbbell Hang Cleans
An explosive pull from the hang position to the shoulders, training the hip snap that powers the downswing.
Dumbbell Hang Snatch
One explosive move from the hang to overhead lockout, building the rate of force golfers turn into clubhead speed.
Dumbbell Hip Separator
Using the weight here for stability and focus whilst you develop increased ability to separate the upper and lower body which is the pivotal factor in your Clubhead Speed potential!
Dumbbell Incline Press
A dumbbell press on an incline bench, building upper chest and shoulder strength through a shoulder-friendly path.
Dumbbell Incline Row
A chest-supported dumbbell row on an incline bench that isolates the upper back without loading the lower back.
Dumbbell Jumps
Jumping with dumbbells in hand, straight ground-force power work that carries over to clubhead speed.
Dumbbell Lateral Raise
A side raise that builds the shoulder muscles protecting the joint through high swing and practice volume.
Dumbbell Lying Core Rotational Press
Challenging movement here that can take golfers to a whole new level as we strengthen the core and work the whole body.
Dumbbell Oblique Tilt
Working to strengthen the whole Core not just the Abs and this movement will work straight into your Golf Swing and the pressures it brings to your body.
Dumbbell Overhead Lunge
A lunge with the dumbbell held overhead, combining single leg strength with shoulder and trunk stability.
Dumbbell Power Jerk
A quick dip and explosive leg drive that sends the dumbbells overhead, training fast force transfer from ground to hands.
Dumbbell Pull Over
A lying dumbbell pull over that strengthens the lats through a long overhead range golfers can actually use.
Dumbbell Push Press
When you can use the ground to create power, transfer through the whole body and then deliver to the extremities you have a powerful Golf Swing.
Dumbbell RDL
The Romanian deadlift, the foundational hip hinge for the hamstring and glute strength behind posture and ground force.
Dumbbell RDL Rotation
A Romanian deadlift paired with a rotation, linking hip hinge strength to the turn golf actually uses.
Dumbbell Reverse Fly
A rear-shoulder and upper-back raise that balances pressing work and supports golf posture.
Dumbbell Rotational Chop
A diagonal chopping rotation with a dumbbell, directly training the trunk rotation and separation of the golf swing.
Dumbbell Rotator Cuff
Targeted rotator cuff strengthening that keeps the shoulders healthy through high swing volumes and speed work.
Dumbbell Russian Twists
Loading the Core through rotation can be huge for your Swing, looking after your Back and delivering next level stability during force.
Dumbbell Seated Press
Building Shoulder strength and function whilst improving your posture to create a more stable, consistent Golf Swing.
Dumbbell Shoulder Shrugs
Dumbbell shrugs for the upper traps, supporting neck and shoulder durability and loading the grip hard.
Dumbbell Single Deadlift
The most simple way to load the Deadlift pattern, develop a strong Posterior Chain and improve your Hip function to take directly into your Swing.
Dumbbell Split Jerk
An explosive overhead drive caught in a split stance, pairing leg power with a stable staggered-stance finish.
Dumbbell Split Stance Clean & Press
A dumbbell clean and press from a staggered stance, building power while the lower body braces asymmetrically.
Dumbbell Split Stance Press
Adding in cross body stability to your Press work to develop Golf focused stability and function.
Dumbbell Step Up
A dumbbell step up building single leg strength and drive, the lead-leg engine of the golf swing.
Dumbbell Suitcase Bulgarian Split Squat
A rear-foot-elevated split squat with one dumbbell held at the side, adding an anti-lean core demand to single leg work.
Dumbbell Suitcase Lunges
Lunges with one dumbbell held at the side, pairing single leg strength with anti-lean trunk control.
Dumbbell Switch Drop
Can you move fast and decelerate with control?
Dumbbell Thrusters
We maybe don't use this movement too often but when we do, you will know about it!
Dynamic Separations
Dynamic drill rotating pelvis and torso independently, training the separation that stores and releases swing speed.
Dynamic Windmill
A dynamic rotational movement we use use in a variety of different ways all of which will enhance your Hip mobility and rotation around the Spine.
Fairway Woods
Alongside the Long Irons, the clubs that cause many Golfers big problems!
Flop Shot
Looking at technique and execution around the Greens to make your practice sessions impactful to your ability and scoring.
Forearm Rotations
Golfers Elbow?
Get Wide with Coach Cass
Width in your swing is huge for creating power, it's also super important if you want to be a consistent ball striker too so pay attention here.
Glute Activation Drill
Stay in your posture, improve your impact position and use your body more effectively for better shots and long term health.
Glute Bridge
Floor bridge for glute strength. Teaches hip extension, the engine of the downswing, without loading the spine.
Glute Press
Building high level buttocks for improved Golf Swing power output.
Hamstring Curls
You want flexibility in your Hamstrings but you also want strength which is what we are working on here.
Hamstring Traingle
Let's fix those tight Hamstrings, or just ensure they don't get tight in the first place as it will restrict your ability to stay in posture and deliver real power in your Swing.
Head Cover Arc Drill
Build a longer Swing Arc, enhance your transition and build a Golf Swing capable of more power and speed.
Head Cover Connection Drill
One of the oldest Drills around, this can play a part for Golfers of all levels to enhance body rotation through the shot and the connection of the upper body through the ball.
Heel Kicks
Dynamic heel-to-glute kicks that warm up the quads and knees and prep the legs for rotation and speed work.
High Pitch Shot
Distance control with that awesome floating trajectory with lots of spin so you can attack any flag!
Hip 90-90
Make this one of your go to Mobility exercises and your Golf Swing will thank you!
Hip Rotation Drill
Building awareness and control through the lower body to guide your Swing and give you the check points you need to get the most out of your practice.
Hip Rotator
You may have this machine or something close to it, but anything that allows for increased separation of the upper and lower body has a real potential to develop an improved Golf Swing.
Hip Thrusts
Shoulder elevated hip extension. Builds the glute strength and power behind hip drive through impact.
Hitting a Power Fade
Use Coach Michaels simple setup system to always have the Power Fade dialed in when you hit the course.
Iron Approach Shots
You're in play, now it's time to take advantage and hit the green so you can start posting the scores your work deserves.
Iron Shots Trajectory
Ball striking and compression matched with confidence is a cool thing to aim for and being able to control your trajectory allows you hit the shots you need to when it matters most.
Kettlebell Alternating Row
Single-arm rows performed alternately, building pulling strength and trunk stability against a shifting load.
Kettlebell Asymmetrical Flow
When you can move like this with a kettlebell your performance potential is so high!
Kettlebell Bottoms Up Carry
Walking with the kettlebell held upside down, building grip strength and the shoulder stability behind club control.
Kettlebell CB Lunge
Working with a single weight is huge for Golfers as we can increase asymmetrical stability and absolutely strengthen your Golf Swing.
Kettlebell Deadlift To Squat
A combo linking a kettlebell deadlift into a squat, training the hip hinge and squat patterns in one sequence.
Kettlebell Double Deadlift
A deadlift with two kettlebells, loading the hinge heavier to build the posterior chain strength behind ground force.
Kettlebell Double Seated Press
Full shoulder strength and stability with added challenge to the upper body via the seated position.
Kettlebell Farmers Carry
A simple but hugely effective movement for posture and grip strength.
Kettlebell Floor Press
A press done lying on the floor, building upper body pushing strength with the shoulder in a safe range.
Kettlebell Global Rotations
A challenging core movement to keep yourself in awesome stability whilst rotating with load - huge for your swing.
Kettlebell Goblet Squat
The base kettlebell squat, held at the chest, building leg strength and the hip mobility to load the ground.
Kettlebell Hang Snatch
An explosive pull from the hang to overhead, training the fast hip extension that drives clubhead speed.
Kettlebell Jefferson Curl
A movement focused in on spinal health and movement control that can be incredibly impactful for Golfers of all levels.
Kettlebell Jumping Rotational Lunges
Explosive lunge switches with rotation, building lower body power and control under fast changes of direction.
Kettlebell Lateral Lunges
Side-to-side lunges under load, building the lateral hip strength behind the weight shift in the golf swing.
Kettlebell Lateral Swing
A swing variation with lateral movement, adding side-to-side weight shift to the hinge power pattern.
Kettlebell Plank Saw
A moving plank with a slow, controlled shift, building the core endurance that holds golf posture.
Kettlebell Push Press
An overhead press driven by the legs, teaching force transfer from the ground up through the trunk and arm.
Kettlebell Push Pull Flow
A challenging flow for the whole body.
Kettlebell Reverse Lunges
Stepping back into a lunge under load, building single-leg strength and balance for a stable lower body.
Kettlebell Rotational Clean And Press
A clean and press with rotation, linking ground force, trunk turn, and an overhead finish in one power sequence.
Kettlebell Rotational Goblet Squat
Loading this incredible exercise to develop rotational patterns and increase stability and balance in the lower body.
Kettlebell Rotational Swing
A swing with rotation added, blending hinge power with the trunk turn and separation the golf swing runs on.
Kettlebell Rotational Switch Press
Creating torque and speed through the ground to transfer rotational energy throughout the body and deliver upper body power.
Kettlebell Single Arm Swing
The kettlebell swing done one arm at a time, adding grip demand and anti-rotation work to hinge power.
Kettlebell Single Push Press
Full body asymmetrical power production for a strong more powerful upper body and Golf Swing.
Kettlebell Single Seated Press
A one-arm press from a seated position, isolating shoulder strength and trunk stability with no help from the legs.
Kettlebell Split Stance Deadlift
A hinge with the feet split front to back, loading one hip at a time to build single-side strength and balance.
Kettlebell Split Stance Press
An overhead press from a split stance, building pressing strength while the hips and trunk stabilize a narrow base.
Kettlebell Split Stance Rotational Swing
A rotational swing from a split stance, training hip power and trunk turn on a base that mirrors golf's weight shift.
Kettlebell Step To Swing
A swing set up with a step into it, adding dynamic weight shift and timing to the hinge power pattern.
Kettlebell Swing
Explosive hip hinge that builds the posterior-chain snap behind ground-up power in the swing.
Kettlebell Torque Lunge To Press
Loading the upper body for stability and then rotating throughout the length of the body to improve your rotational capacity.
Kettlebell Torque Step Ups
Coordination, stability, awareness...
Kettlebell Trigger Move
An incredible way to improve the start of your golf swing by using increased weight to build feel and control.
Kettlebell Windmill
An incredible position for mobility and stability.
Kettlebell Windmill Switch
A wide rotational pattern, using the ground and engaging through different parts of the body each rep.
Knee Pull Rotation
A knee pull paired with a trunk rotation, opening the hips and spine together in one linked stretch.
Knee to Chest Crunches
A challenging Core exercise that activates more muscles and pathways than a traditional movement.
Landmine Lateral March
Marching sideways while holding the landmine. Loads the trunk and hips to resist rotation while on the move.
Landmine Lateral Squats
Side to side squat holding the landmine end. Builds hip mobility and single leg strength in the frontal plane.
Landmine Meadow Row
One arm row gripping the landmine sleeve from a staggered hinge. Builds lat and upper back strength one side at a time.
Landmine Rotational Clean & Press
Landmine clean flowing into a rotational press. Links lower body rotation to an explosive one arm finish.
Landmine Rotational Push Press
One arm landmine press driven by leg drive and hip rotation. Trains ground up force transfer like the swing.
Landmine Rotations
Standing rotations moving the bar arc to arc with long arms. Direct rotary training for the hips and trunk.
Landmine Single Arm Press
One arm press along the landmine arc. Shoulder friendly pressing while the trunk resists twisting.
Landmine Single Leg RDL
One of our favourite patterns for the lower body and Golf specific gains, we load it laterally with the Landmine here to develop incredible levels of asymmetrical stability the improve everything in your Golf Swing.
Landmine Split Jerk
Explosive dip and drive into a split stance catch on the landmine. Trains fast force production and a stable landing.
Landmine Split Stance Rotation
Landmine rotation performed from a split stance. Isolates trunk rotation while the lower body stays quiet.
Landmine T-Row
Huge for strength and stability for the upper body, load this heavy and Golf Strong.
Landmine Thruster
Front squat into a press in one motion on the landmine. Total body work that moves force from the ground up.
Lat Bounds
Lateral bounds from leg to leg. Trains side to side power and single leg landings, key for pressure shift.
Lat Pull Down
Strengthening the Lats and Back as a whole giving you the structure and muscle mass to improve your posture and stability in the Swing.
Lateral Squats
Side to side squats over a wide stance. Builds frontal plane strength and the hip and groin mobility a full turn needs.
Lead Leg Jump Drill
Want to max out your ground reaction forces and speed potential in the your Golf Swing?
Leg Press
A really cool machine to put serious load through the Legs without loading through the Spine.
Leg Raises
Big for the Core and an excellent way to focus more on the lower Abs which are incredibly important for all round function and stability.
Loading Step to Swing
A dynamic Drill that hugely increased your ability to load and use the ground in the most dynamic, powerful way possible.
Loading Step To Swing
An incredible way to increase your clubhead speed whilst improving your Swing mechanics and Leg action.
Long Irons
Possibly the hardest clubs to hit in the bag but now you have more speed, more stability and better athletic capacity to execute the Swing and we put it to use here.
Long Irons & Hybrids
Nailing these shots can be huge for your game as you will always have an option off the tee to get in play and shoot better scores.
Low Flighted Pitch Shot
Bounce, bounce, check.
Lunge To Overhead Tilt
A lunge with the arms overhead and a side tilt. Pairs lower body stability with the trunk mobility a full turn needs.
Lunge With Rotation
A lunge combined with a trunk rotation over the front leg. Trains rotation on a stable single leg base.
Lunges
The basic lunge. Builds single leg strength, balance, and hip stability that anchor both sides of the swing.
Lying Leg Raise
Lying leg raises for the lower abs and hip flexors. Builds the pelvis control that holds posture in the swing.
Lying Separation
Lying drill rotating the lower body under a still upper body, building the pelvis-torso separation the swing runs on.
Max Speed Driver
So you want to get faster?
Med Ball Decel Jump
Jump with a med ball and stick the landing, training the braking strength that turns body speed into clubhead speed.
Med Ball Dynamic Step To Press
Step into an explosive med ball chest press, linking lower body momentum to upper body power like the downswing does.
Med Ball Dynamic Step To Slam
Step into a full-body med ball slam, teaching the golfer to build momentum from the ground and release it in one sequence.
Med Ball Explosive Sit Up
Fast med ball sit ups that build concentric trunk power, the ability golfers use to whip the torso through impact.
Med Ball Lateral Flow
One of the most dynamic Golf Fitness exercises you can do to build speed and power whilst developing movement patterns and building awareness of your body.
Med Ball Lying Plyo Chest Press
An explosive addition to your upper body work as we focus on all out acceleration and explosive power.
Med Ball RDL To CB Slam
Challenge your balance, use the ground and create speed through optimal movement patterns.
Med Ball Rebounding
Simple and effective, work against the ground and fire up your rotation always working both sides of the body for stability, balance and all out Golf Swing power.
Med Ball Rotational Split Squats
Split squats with a med ball rotation, building lower body strength under a turning trunk like the swing demands.
Med Ball Russian Twist
Loading the Core through rotation can be huge for your Swing, looking after your Back and delivering next level stability during force.
Med Ball Sit Ups
Med ball loaded sit ups that build the trunk strength anchoring posture and torso control through the swing.
Med Ball Split Stance
This could be the #1 Med Ball movement in all of our programs.
Med Ball Split Stance Wall Slam
Rotational wall slam from a split stance, training trunk speed and hip-shoulder separation over a stable lower body.
Med Ball Standing Chest Press
Explosive standing med ball chest press, training the golfer to push force from the ground through the trunk and arms.
Med Ball Step to Release Drill
An explosive but effortless transition is what we are aiming for here and we can really go full send with the med ball.
Med Ball Transitional Slam
Want to go hard in the most important aspect of your Swing for power and ball striking - this is the movement.
Med Ball Up And Over
One of the best for footwork, vertical forces and rotation.
Med Ball Vertical
The OG Med Ball Slam and this is about pure power and you can load this heavier than many other variations to build your Core and Power Sequencing.
Mountain Climbers
Fast alternating knee drives from a plank. Conditions the whole body while the trunk holds stable.
Nordics
Full Nordic hamstring curls. Eccentric hamstring strength for knee durability and lower body braking.
On Course Driver
Working on the big stick!
On Course Routines
Work with Coach Cass to get comfortable and confident over every shot you hit!
Open Book
Side-lying thoracic rotation that opens the mid back so the shoulders can turn fully without dragging the hips along.
Overhead Squat
A squat with the arms held overhead. Exposes and trains mobility and trunk control from shoulders to ankles.
Pause Drill
An incredible way to build awareness and control as well as hit the positions you want in the Golf Swing.
Pec Hold
Static pec stretch hold that opens the chest, freeing the arms and shoulders to swing on a full arc.
Pigeon
Classic pigeon stretch for the glutes and deep hip rotators, restoring the hip rotation that powers the turn.
Pitch Shot
The biggest factor for your Short Game is strike.
Plank
The front plank. Baseline trunk stiffness that keeps the spine stable while the hips and shoulders move.
Plyo Bulgarian Split Squat
An explosive rear foot elevated split squat. Adds jump power to a single leg strength pattern.
Plyo Push Up
Explosive push ups with the hands leaving the floor. Builds upper body power for a faster delivery of the club.
Pogo Hops
Quick stiff ankle hops. Builds lower leg spring and fast ground contact that feed jump and swing speed.
Positional Drill Work
Work with Coach George to get your swing dialed in for ultimate control and consistency.
Posture Power Rotations
This is a great way to develop high level function in your Golf Swing as we exaggerate specific power elements of the Swing with zero equipment.
Practice Net Progress
Coach Cass here helping you to get more out of your Golf Swing work when you're in the net!
Preset Release Drill
Want to make great ball striking feel easier than ever?
Pull Ups
Strict pull ups. Upper back and lat strength that stabilize the shoulders and support club control.
Push Up Mountain Climber
A push up followed by mountain climbers. Combines upper body pushing with trunk stability and conditioning.
Push Ups
The standard push up. Pressing strength and trunk stiffness in one movement, a base for upper body power.
Quad Extensions
Building a strong lower body so you can build a stronger Golf Swing.
Raised Prayer
Prayer stretch with the arms elevated, opening the lats and thoracic spine that a full overhead turn depends on.
Raised Rear Quad
Rear-foot-elevated quad and hip flexor stretch, opening the front of the hip so the pelvis can extend and rotate.
RDL To Rotation
A Romanian deadlift hinge followed by a trunk rotation. Links hip hinging to rotation, the golf sequence in slow motion.
Reverse Nordics
Kneeling backward lean for the quads. Eccentric quad strength and length for knee health and a stable lower body.
Reverse Swing Drill
We talk a lot about body symmetry, this is the #1 way to achieve that in a skill specific manner.
Rotational Box Jump
A box jump with a rotation added in the air. Combines vertical power with rotation, like the swing itself.
Rotational Chop
A high to low chopping rotation. Trains the core through the diagonal patterns the downswing uses.
Rotational Chop Drill
Rory's favourite Drill?
Rotational Lunge To Step
A dynamic rotational movement for you to use the ground for stability and force creation.
Rotational Separator
Developing increased ability to separate the upper and lower body so your Swing always feels good and your rotation is on point.
Rotational Split Squat
A split squat with a trunk rotation added. Builds single leg strength while the trunk learns to turn over a stable base.
Running
A treadmill overlooking the course or out in the wild, Running is always a great choice for your Cardio.
Russian Twists
Seated trunk rotations. Oblique strength and rotational endurance for the muscles that turn the swing.
Seated Box Jump
A box jump starting from a seated position. Trains pure explosive power with no countermovement to help.
Seated Crunch
We like to work a full range of motion when working the Core but at times we can focus in on strength and hammer the Abs to see some real results.
Seated Good Morning
Possibly one o the best movement Golfers aren't doing!
Seated Hip
Seated hip stretch for the glutes and hip rotators, protecting the pelvic rotation the swing needs in both directions.
Seated Row
One of the best machines to use to build upper body strength as it allows full range of motion whilst helping you stay in your neutral Spine position.
Shot Shaping
Whether you like to play with a stock shot or if you hit shots on command, understand what creates the shot shape you see gives you incredible awareness and skill to develop your Swing and deliver high level results.
Shoulder Distraction
Gentle shoulder distraction that gives the joint space and restores the overhead range a full arm swing needs.
Shoulder Lift Offs
Hand lift-offs that build active shoulder rotation, turning passive range into control the swing can actually use.
Shoulder Press
A great option for focusing in on the Shoulders and retaining quality posture that transfers over to your Swing as you do it.
Shoulder Taps
Plank shoulder taps. Anti rotation core work that keeps the trunk quiet while the arms move.
Side Crunch
Lateral trunk flexion for the obliques. Strengthens the side bend muscles that shape the downswing.
Side Plank
The side plank. Lateral core strength and hip stability, two quiet ingredients of a stable swing.
Single Arm TRX Row
Developing functional control and upper body strength whilst rotating around the Spine - this is a great movement for Golfers.
Single Leg Balance
Standing on one leg. Baseline balance and foot to hip stability that every swing borrows from.
Single Leg Glute Activation
This is a challenging movement that develops on the Glute Bridge.
Single Leg Glute Bridge
Progressing your Glute function and highlighting imbalances and weaknesses in each side of your lower boy to help you progress on and off the course.
Single Leg Rotational Jumps
An incredible movement for Golf specific athleticism that will work straight into your Swing mechanics.
Single Leg Windmill
An incredible challenge for your lower body stability and all round rotation.
Sit Ups
The classic sit up. Trunk flexion strength and endurance for a core that handles high swing volume.
Slo-mo Driver Drill
This is how you hit the middle of the face as often as Coach George Bryan.
Smash Drill
No holding back!
Smith Back Squats
Taking the compound lifts into the Smith Machine to give you the support and confidence you need to get Golf Strong!
Smith Bent Over Row
Getting the Barbell benefits with added stability of the Smith Machine, we are looking to increase load over time and build a strong Back for your performance on and off the course.
Smith Clean Pulls
An explosive movement that gives you the benefits of Olympic Lifting with less of a technique challenge to power your movements out of the ground.
Smith Rack Pulls
We can be using serious weights with this movement o develop absolute strength and incredible long term durability.
Smith Reverse Lunges
Building lower body power, stability and balance whilst ensuring quality performance of the rep with the added help of the Smith Machine.
Smith Shrugs
Building big, strong Shoulders that do their job on and off the course.
Smith Upright Row
Big time upper body power and function to strengthen your performance.
Spinal Release
Aiming to lengthen the spine and increase overall mobility here using the band to reduce tension all round.
Spinal Roll Out
Slow segment-by-segment spinal rolling that restores articulation through the whole spine golf posture depends on.
Split Stance Balance Drill
Can you create force, with a reduced base of support whilst you rotate?
Split Stance Global Rotations
This could well be the ultimate Golfers mobility movement so working up to clean and smooth execution of this is absolutely an aim in your Mobility work.
Sprinter Step Ups
A great way to work lower body acceleration and movement control without the impact of jump mechanics, use this to build speed and power for your game.
Squat Hamstring
Creating unrestricted access to movement and control through the lower body, flowing through this movement will give you incredible access to the ground and huge power potential in your Golf Swing.
Static Sprints
Incredible way to drive real power through the lower body and engage your core.
Static Windmill
Held windmill rotation that opens the thoracic spine and chest at end range, building a fuller backswing turn.
Step Swing
An incredible way to build clubhead speed as we enhance sequencing and loading against the ground to go full send!
Step To Press
A highly dynamic movement you can use anywhere to develop high level sequencing and force creation in your swing.
Step to Transition Drill
Doing everything possible here to create power in the down swing so maximise your intent and work the body to produce results on the course.
Step Ups
Step ups onto a box. Single leg strength and hip drive with almost no technique barrier.
Stomp Step to Swing
Loading into impact, using the ground and clearing the lead side are the mechanics we all need to deliver awesome clubhead speed and rip it off the tee.
Superman Hold
A prone back extension hold. Endurance for the spinal erectors and glutes that hold golf posture.
SuperSpeed Brakes
This is a seriously challenging movement so only do this at an advanced level.
SuperSpeed Hold Off
Deceleration is huge for your performance and this is a great way to increase stability and build your mechanics.
SuperSpeed Loading Step To Swing
Huge part of club speed training here.
SuperSpeed Pump
Want to feel how you need to hit the transition and max out your force potential?
SuperSpeed Step Down
Ready to unload down into the ball and swing it a whole lot faster?
SuperSpeed Step To Swing
An absolutely must for speed training if you want to go fast!
SuperSpeed Step Up
Want to get height for more width and more speed potential?
SuperSpeed Stomp
Maximise reactionary forces into the ball to peak your acceleration and level up your swing.
Switch Stance Rotation
Develop incredible dynamic stability in the lower body alongside separation of upper and lower to activate your Golf Swing potential.
T-spine Rotations
An incredibly important movement all Golfers should have in their locker.
Taking Speed Gains to the Course
Let Coach Martin take you through how to use all of those speed gains in a live scenario when you get to the golf course.
Tall Kneeling Hip Rotations
Hip rotations from a tall kneeling base, isolating true pelvic rotation without the feet and ankles helping.
Toe Taps
A great movement for your mobility and global patterns.
Triceps Dips
Dips on a bench or bars. Triceps and shoulder pressing strength that support arm speed and impact stability.
Triceps In Line
Overhead triceps and lat stretch that frees the arm to stay long at the top of the swing.
TRX Row
A great progression towards the Pull Up and developing increase power to weight ration as well as building a strong grip.
Vertical Jumps
Countermovement vertical jumps. A pure test and builder of the leg power golfers turn into clubhead speed.
Wall Hold Hip Rotation
Hip rotations while holding the wall for support, grooving clean pelvic rotation with the balance demand removed.
Wall Shoulder Reach
Shoulder reaches along a wall that restore overhead range, keeping the arm swing long without the back arching.
Wall T-Spine
Wall-supported thoracic spine drill that opens mid back extension and rotation, feeding a bigger shoulder turn.
Wedge Approach Shot
Build your Wedge game around the consistency your body can deliver to hit more greens and make more Birdies!