The only Golf Fitness Session you need!

Foreign [Music] middle of the season a new golf watt cycle so it's time to get into a full day of golf Ward training [Applause] that's it guys haven't done a training Vlog in a little while so I'm going to hit today's golf quad in the golf watt app we're looking at deadlifts with some accessory work in terms of glue activation for your posture also a symmetry rotation and speed finishing out with a kettlebell flow it's a great day of training I hit the cars this morning I've been working since then so the hips are a little tight it's time to get loose time to warm up and then get to work these are my favorite hip exercises let's go thank you foreign [Music] with any warm up you want to increase the heart rate and then really focus in on the movement patterns you're going to need in a given day today we're going to deadlift so we're looking at glute function how we hinge and how we use the ground always got warm-ups in the golf without so you've always got what you need and the first set of any deer is essentially the follow-on from a warm-up session we're going to do our activations three rounds of 12 hip thrusts 12 car pull downs and 12 loaded step UPS it's going to really help us get the big muscles in the leg working get the hips functioning well so then we can deadlift pretty good all right so I'm gonna hit these three rounds amp up the intensity get the body going and get working so the hip thrust feet flat on the ground shoulders up on the platform and this is all about pure glute function drive your feet flat down work through the hip and really extend tall we're only a mid wet here so we're looking to move pretty fast and aggressive huge for glue function huge for your posture and using the legs in the golf swing into the car pull down I'm going to use a band you can use a cable either way we're looking to just engage all of the different muscles in the car itself get ourselves moving and then once you pair up the car on the glutes you have an incredibly strong system for deadlifts for training but also for your golf swing step UPS simple movement but executed well we have hugely beneficial asymmetrical stability on the lower body we've got the grip aspect of the upper body and once we organize throughout the whole system we're creating that balance and awareness of our movement patterns this can only help your golf swing [Music] so in the warm-up we hear our activation set which challenge is saying itself feeling pretty pumped right now we're into a new deadlift cycle we're starting out a pretty low percentage so right now we're looking at five by five at sixty percent of the one rep max within the programming we just tested so it's easy to get your numbers and the progressions are clear all right once we get that figured out we make some real progress okay so deadlifts feet flat really solid neutral spine making sure the legs do the work off the ground once you've passed the knee that's when we really find the glutes and stand top keep it simple keep your feet flat and repeat the motion on the way down [Music] [Applause] foreign [Applause] we get asked about the execution of the Reps whether you should go touch and go and let the bar bounce off the ground a little or have a pause between sets both have the benefits as long as you form is good go with the one that feels the best for you I'm going with that pause today I'm looking at positioning and speed off the ground especially this little bit to taking that extra little bit of time to focus on The Eccentric and then really accelerating off the ground with good positioning is what gets it done today right it's going to help you eat footwork help you work the glue maintain your neutral spine all of these things are going straight into your golf swing all right so that's one down let's hit the rest [Music] [Applause] [Music] [Applause] right deadlift Stone that's our strength aspect five by five sixty percent super solid form long term progressions all right guys and then from there we go down into a drop down set it's all about speed power and rotation so use the fact that the body's firing up from the deadlifts all the muscles are going the brain is fired up now we take into really functional transferable skills they're going to help you move faster balance more efficiently and create golf specific changes all right this is what's really going to fire up your swing we've got a single leg out of here we've got split stance Med ball slams we've got single leg rotational jumps you got three rounds super explosive execute hit it further thank you [Applause] [Applause] foreign activations really got the body going we had our man left which is the deadlift that was our strength Satisfied by five we went into the rotational power got the goal swing absolutely fired up body's feeling good we're already working and we're about 40 minutes into the session remember even though these are our Mainline sessions during the season you're looking at 60 Minutes get it done incredible stimulus incredible workouts progress in the gym and on the course all right so I'm gonna hit the workout right now I'm gonna put a timer for you I'm using the 24 kilo the 53 pound kettlebell we're going from 10 all the way up I'm gonna run today I'm going to set you that time see what we get to [Applause] [Music] foreign beautiful foreign [Music] [Music] thank you this film is a few minutes foreign [Music] [Music] foreign [Music] foreign what time 7 15 including that run that's some good work lots of asymmetry lots of hinging lots of very functional elements here in the gym your body composition and certainly for your golf swing as well so it's a 60 Minute or less session you're getting an awful lot inside time perfect for middle of the Season working the new cycle so make sure you hit like hit subscribe tell your friends then go yourself free trial to the golf watt app so we can all strong there you go