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.
Air Squat
The basic unloaded squat. Builds leg strength and hip mobility that support posture and ground force in the swing.
Assisted Pull Ups
Band or machine assisted pull ups. Builds the lat and upper back strength that controls the club and protects the shoulders.
Back Extensions
Trunk extensions that strengthen the low back, glutes, and hamstrings, the muscles that hold golf posture.
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.
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.
Club Good Morning
A hip hinge performed holding a golf club, grooving the same bend and posture used at address.
Dead Hang
Hanging from a bar. Builds grip strength and opens the shoulders and lats, both valuable for golfers.
Depth Jump
Step off a box, land, and jump again immediately. Trains reactive strength and fast ground contact for speed.
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.
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.
Glute Bridge
Floor bridge for glute strength. Teaches hip extension, the engine of the downswing, without loading the spine.
Hip Thrusts
Shoulder elevated hip extension. Builds the glute strength and power behind hip drive through impact.
Knee to Chest Crunches
A challenging Core exercise that activates more muscles and pathways than a traditional movement.
Lat Bounds
Lateral bounds from leg to leg. Trains side to side power and single leg landings, key for pressure shift.
Lateral Squats
Side to side squats over a wide stance. Builds frontal plane strength and the hip and groin mobility a full turn needs.
Loading Step To Swing
An incredible way to increase your clubhead speed whilst improving your Swing mechanics and Leg action.
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.
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.
Overhead Squat
A squat with the arms held overhead. Exposes and trains mobility and trunk control from shoulders to ankles.
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.
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.
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.
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.
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 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.
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 Good Morning
Possibly one o the best movement Golfers aren't doing!
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 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.
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.
Static Sprints
Incredible way to drive real power through the lower body and engage your core.
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 Ups
Step ups onto a box. Single leg strength and hip drive with almost no technique barrier.
Superman Hold
A prone back extension hold. Endurance for the spinal erectors and glutes that hold golf posture.
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.
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.
Vertical Jumps
Countermovement vertical jumps. A pure test and builder of the leg power golfers turn into clubhead speed.