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Exercise Library
Every movement demo in the DRVN training system — filmed by Golf WOD, organized by equipment and movement pattern. Pull up a demo mid-session, share it with a client, or build workouts from it.
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.
All 4's Hip Circles
Quadruped hip circles. A hip mobility drill that opens rotation for a deeper turn and better lower body action.
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.
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.
Club Rotational Split Squat
A split squat holding a golf club with a trunk rotation, pairing single leg strength with a controlled turn.
Crunch
Basic trunk flexion for abdominal strength. Simple core work that supports posture and protects the spine.
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
A drop to a controlled, stuck landing. Trains the ability to absorb force fast and hold a stable base.
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.
Jumping Lunges
Alternating explosive lunges. Builds single leg power and the ability to switch legs and land with control.
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
A step into the trail side followed by a swing motion. Grooves the load and shift sequence that starts the downswing.
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.
Nordic Short
A shortened range Nordic hamstring curl. Builds eccentric hamstring strength with a more manageable lever.
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
Fast trunk rotations performed while holding golf posture. Trains rotary speed without losing spine angle.
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 rotational lunge that flows into a step. Trains lower body rotation with a moving base of support.
Rotational Separator
A drill that turns the upper body against a stable lower body. Trains the hip to shoulder separation that creates speed.
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.
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 Hip Thrust
A hip thrust driven by one leg. Builds glute strength side by side and exposes gaps a two leg bridge hides.
Sit Ups
The classic sit up. Trunk flexion strength and endurance for a core that handles high swing volume.
Skater Lunge
A skater style lateral lunge pattern. Trains side to side loading and single leg control for pressure shift.
Static Sprints
Sprint effort on the spot. High speed leg drive and conditioning without needing space to run.
Step Swing
A step toward the target combined with a swing motion. Trains pressure shift timing and rhythm.
Step To Press
A step paired with an overhead press motion. Links lower body drive to the arms finishing overhead.
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
Trunk rotations performed while switching the stance between reps. Trains rotation from a changing base.
Toe Taps
Lying toe taps with the legs raised. Low back friendly core work that trains pelvis control.
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.