-
{{link.label}}{{link.label}}
On this page
Free 12-Week Golf Workout Program
Just like you, we understand how hard it can be to make improvements when you can't spend a lot of time on the course. The right golf clubs and a good amount of practice can lead to good results on the course, but a healthy and strong body can help you achieve results that you would have never thought possible before.
At Golf Avenue, we aim to make the sport as accessible as possible to golfers everywhere and we couldn’t think of a better way to do so than to offer you access to an entirely FREE complete workout program to help you take your game to the next level.
We've already brought you the best golf stretches and the best golf exercises help you in the off-season, but this program is designed to span over a 12-week period, perfect for golfers looking to keep active when they're away from the golf course.
What you’ll find in Golf Avenue’s 12-Week Workout Program:
- How did this workout program come to be?
- How to navigate this program?
- Frequently Asked Questions and Considerations
- Accumulation Phase (Weeks 1 - 4)
- Intensification Phase (Weeks 5 - 8)
- Realization Phase (Weeks 9 - 12)
- Warm-Up
- Lucky 7 Mobility Routine
How did we create this workout program?
To help us with the creation of this program, we reached out to Coach Guillaume Smith from BKYRD, a certified personal trainer who’s worked with high-caliber athletes for years, and notably, golfers who were seeking to improve their flexibility and their power on the course.
We came to Guillaume with a clear desire to build a workout program, specifically designed to help golfers improve their performance.
Our goal with this program is to provide golfers of all levels with a program that would allow them to develop better flexibility and a wide range of motion, which in turn will produce better strikes when you’re out on the course, whether you're playing golf in the fall months of the season, or right in middle of the scoldering hot summer days.
Having worked with golfers in the past, Guillaume knew exactly what we were looking for and knew exactly how to create the perfect guide for golfers. Here’s what he had to say about this program:
“This strength training program has been built to make you improve your strength, stability, and power. The goal here was to implement a progression across 3 phases where you can then translate this power back onto the course. Without proper mobility, power is useless, you can't get in the ranges of motion you need to generate the necessary power, so we also added a mobility routine made to increase primarily your thoracic spine (the middle part) and your hips to increase range in your flexors.
Extra conditioning on your end could be great for improving recovery, aerobic capacity, and overall health. This many activities such as steady state runs, bike spins, cross-country skiing, or swimming. Something that will elevate your heart rate, but not something too intense that inhibits your ability to keep that exact pace for at least one hour.”
How to navigate this training program?
When you look at your workout make sure you complete the whole section. Single Movement, Supersets, and Giant sets are included in this program. The number followed by the Letter means there is more than one movement to a section.
In other words, on Accumulation Day B, you have three exercises labeled under A. This means that these three exercises need to be completed as a set. This means that when you’ve completed the necessary reps from A1, you move on to A2, then to A3, and you repeat the sequence until you’ve completed the required number of supersets. You will alternate between one and the other until all sets prescribed are completed.
Example of how to navigate this program:
Accumulation Day B- A1 – Landmine Squat 3x 12-15
- A2 – KB Golf Swing 3x 2repsx20secs
- A3 – Birdog Row Single arm 3x 12-15 on each side
For A1, you need the repeat a Landmine Squat 12 to 15 times. Then you move on to A2.
For A2, you perform a Kettlebell Swing motion over 2 different 20-second series. Following the second series of your set, move on to A3.
For A3, complete the Bird Row Single Arm move 12 to 15 times over with each one of your arms. If you have completed the A1 -> A2 -> A3 sequence three times over, you're done with the A block for Day B of the Accumulation Phase.
Each exercise from the main program will include a video demonstration from Guillaume to help you better understand the movements.
Frequently Asked Questions and Considerations
Before we get into the thick of things, we imagine that you probably have some questions or even some doubts about what this program entails. Fortunately, for you, Guillaume provides a series of Q&A’s, as well as some considerations to keep in mind before getting into this program.
What equipment do I need with me to complete this program?
The best option is to head to the gym, everything you will need in this program will be there. This is not a training minimalistic program, but the selections of exercises are still simple to complete at home if you have most of the basic equipment.
Here a short list of the types of equipment you'll need to complete this program:
- Kettlebells - 2 to 3
- Dumbbells - 2 to 3
- Barbell
- Swiss Ball
- Landmine Attachment
- Weight plates
- Bench
Unless you have access to all the equipment listed above at home, you'll most likely need to head to the gym. But if you can't make it to the gym, for any reason, we also provide you with alternatives to adjust the program if you want to perform it from home. Here a list of "alternatives" you can use at home.
Equipment alternatives if you want to workout at home:
- For most exercises, you can replace the kettlebells or dumbbells with any weighted object that you'll be able to hold in your hands.
- Can't replace the barbell properly, so we recommend that you simply perform the moves without the barbell when possible.
- For the Swiss Ball, you can typically use a chair or a piece of furniture that you'll be able to put your back against.
- Landmine attachments will most likely be hard to secure at home. If you have a barbell at home, simply find a spot in the ground where you'll be able to anchor it.
- The alternatives for the bench are the same as the Swiss ball. Any sort of chair or low furniture on which you can sit or lay will do just as well.
Additionnally, you can find accessories like towels, water bottles, hats, and shoes when visit our main wesbite.
How to differentiate the strain level between Pain vs Soreness?
Training will challenge you, muscles may ache, and progress is made with difficult tasks. It's important to not confuse soreness with pain. If any movement gives you any sort of BAD type of pain. STOP doing that exercise.
What should my training frequency be with this program?
To be as successful as possible you will need to stay consistent with this training program. Increase the load you use each cycle (4 weeks per cycle). If you fall off the wagon for 1 week, don't worry, restart where you stopped and try to keep the good habits of strength training twice a week. Building up resistance over time will be the key to developping faster swing speeds.
Medical Disclaimer
Do not start this fitness program if your physician or healthcare provider advises against it. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising you should stop immediately.
No assurance can be given that the advice contained in this program will ensure the results you are looking for.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge GOLF AVENUE from any and all claims.
Now that we’ve covered your questions and addressed any cautions, it’s time to get into the real deal! Just like any physical activity where a lot of exertion is required, we’ll start off progressively with a short warm-up, specifically designed to help your body prepare for the exercises you’re about to do.
Accumulation Phase (Weeks 1-2-3-4)
This workout program spans three phases over 12 weeks. These three phases are accumulation, intensification, and realization. Each phase is designed to be performed over 4 weeks, and each phase offers two complete routines that you’ll be able to alternate between during those 4 weeks.
Let’s start with our first phase, Accumulation. This is the first phase of the program where we’re looking to acclimate your body to the movements that you’ll need to be able to perform in this program. This phase also serves to strengthen the muscles that you’ll need to rely on as progress through the subsequent phases.
To help you achieve all these objectives the number of reps and the variety of exercises will be on the higher side. This higher number of reps should help bring your body up to speed ahead of the second phase: Intensification.
Here’s a quick side-by-side look at Day A and Day B from the accumulation phase of the program. Feel free to screenshot this specific part of the program so that you can always have easy access to it.
Day A
|
Day B
|
Below, you’ll find a complete description of how to execute each of the exercises from the Accumulation phase. We’ve also included a list of the equipment that you’ll need to perform these exercises. Also, each description is accompanied by a demonstration video from Guillaume showing you how to perform them safely.
Accumulation Day A – Exercises Breakdown
A1 – Bodyweight Alternating Cossack Squat
The Bodyweight Alternating Cossack Squat is a dynamic exercise that targets the lower body, particularly the hips, thighs, and glutes. Here’s a quick video demonstrating how to do it, along with detailed instructions.
What you’ll need:
- You won’t need any equipment for this exercise.
How to do it:
-
- Stand with your feet wider than shoulder-width apart. Toes should be pointed straight or slightly outward.
- Shift your weight to one side and bend that knee, lowering your body into a squat position. The other leg should remain straight, with your heel pressed to the ground.
- Aim to lower your body as much as flexibility allows, keeping your back straight and chest up.
- Push through the heel of the bent leg to return to the starting position. Then transition to the other leg by repeating the movement on #2.
- Finish 12 to 15 reps to complete a set.
- Following your set, don’t forget to complete a set of the move in A2.
Helpful tips to keep in mind:
- Keep your core engaged for stability.
- Maintain a neutral spine throughout the movement.
- Ensure your knee tracks in line with your toes during the squat.
- You can already do this exercise at home!
A2 – Half Knee Band/Cable Archer Row
The Half-Kneeling Band Archer Row is a great exercise to target your back muscles. Watch the video below for an easy demonstration of how to execute the movement. You can also read the description for more details.
What you’ll need:
- Resistance band
How to do it:
-
- Start in a half-kneeling position with your right knee down and left foot forward.
- Anchor a resistance band to a stable structure on your left side. Hold the other end of the band in your right hand, ensuring there's tension even in the starting position.
- Start with your right hand at your chest and with your elbow bent. Begin the motion by pulling the band across your body in a rowing motion, extending your arm toward your left side.
- Focus on squeezing your shoulder blades together and keeping your core engaged.
- Return to the starting position by controlling the movement and resisting the pull of the band. Maintain a good posture throughout and avoid excessive rotation in your torso.
- Repeat the full motion 12 to 15 times to complete a set. Don’t forget to do one arm after the other.
- Don’t forget to move back to A1 if you’ve still got some super sets left to go in this block.
- Complete 3 super sets to finish block A.
Helpful tips to keep in mind:
- Keep your core stable to prevent excessive arching or leaning.
- Avoid using momentum; the focus should be on controlled muscle engagement.
- You can perform this move at home without the resistance band. The resistance won't be the same, but the movement will still be beneficial.
B1 – Split Squat
The Split Squat is a beneficial exercise that targets the muscles in your legs, particularly the quads, hamstrings, and glutes. Watch the video below for a quick tutorial or read our complete description.
What you’ll need:
- You won’t need any equipment for this exercise.
How to do it:
-
- Stand with your feet hip-width apart and take a step forward with one foot, creating a stance where your front knee is directly above your ankle.
- Lower your body straight down by bending both knees. Your back knee should hover just above the ground, and your front knee should form a 90-degree angle.
- Keep your upper body straight with your shoulders relaxed and ensure the front knee stays in line with your toes, avoiding it going past your toes.
- Push through the front heel to return to the standing position.
- Repeat the movement 10 to 12 times per side to complete a set.
- Don’t forget to move right into B2 to complete the super set.
Helpful tips to keep in mind:
- Don’t forget to engage your core through this exercise.
- While Coach Smith uses weight in the visual demonstration, you can already perform this exercise at home without the weights !
B2 – Band Pallof Press
This exercise helps improve core stability, which is beneficial for golfers looking to enhance their rotational power on the course. Check out the video below for a demonstration or read the short description that follows.
What you’ll need:
- Resistance band
How to do it:
-
- Attach a resistance band to a secure anchor point at chest height.
- Stand perpendicular to the anchor, holding the band with both hands at chest level.
- Stand with feet shoulder-width apart, engage your core, and maintain a stable stance.
- Press the band straight out in front of you, extending your arms (keep your elbows slightly bent).
- Resist rotation by preventing your body from turning toward the anchor point.
- Hold the extended position for a moment, feeling the tension in your core.
- Slowly bring the band back to the chest, maintaining control throughout the movement.
- Repeat the movement 10 to 12 times on each side to complete a set.
- Don’t forget to start the super set over with B1 if you have not completed all 4 super sets already.
Helpful tips to keep in mind:
- Keep your core engaged at all times.
- Don’t let the tension of the band pull you out of place. Get close to the anchor if the pull is too much for you to be stable.
- You can perform this move at home without the resistance band. The resistance won't be the same, but the movement will still be beneficial.
C1 – Single Arm Dumbbell Bench Press Glute Bridge
The Single Arm Dumbbell Bench Press with Glute Bridge is a compound exercise that targets both upper and lower body muscles. Watch the video for a quick demonstration or read our description for a full walkthrough.
What you’ll need:
- Dumbbell (avoid overcharging weights)
- Bench
How to do it:
-
- Lie your upper back on a bench with a dumbbell in one hand and plant your feet firmly on the ground, hip-width apart.
- Lift your hips into a glute bridge position, forming a straight line from shoulders to knees.
- Hold the dumbbell with your arm extended directly above your shoulder.
- Lower the dumbbell slowly to the side of your chest, keeping your elbow at a 90-degree angle.
- Push the dumbbell back up to the starting position, fully extending your arm, to complete a rep.
- After completing 10 to 12 repetitions on one side, switch to the other arm to complete the set.
- Move right into C2 to finish the super set.
Helpful tips to keep in mind:
- Throughout the movement, focus on engaging your glutes to maintain the bridge position.
- Keep your core engaged for stability.
- Maintain a controlled movement throughout, avoiding any rapid or jerky motions.
- Ensure proper shoulder blade retraction during the press.
- You can perform this move at home without the dumbbells. If you have other objects that you can safely hold in your hands, feel free to use those as weights.
- Replace the bench with a chair or a couch. It will serve you just as well.
C2 – Quadrupled Plank Lift Offs
Quadruped Plank Lift Offs are a great exercise for core and shoulder stability. Use the video below as an example of how to do it or read the full description included under.
What you’ll need:
- You won’t need any equipment for this exercise.
How to do it:
-
- Start in a tabletop position on your hands and knees, wrists directly under shoulders and knees under hips.
- Engage your core to maintain a flat back and keep your spine neutral.
- Lift one arm and the opposite side knee off the ground, without rotating your torso. Keep your hips level.
- Return the lifted hand and knee to the starting position and repeat with the opposite arm and leg.
- Focus on controlled movements and avoid any twisting or swaying of the hips.
- Complete 8 to 10 SLOW reps on each side to finish a set.
- Move right back into C1 if you have more super sets to complete.
- Complete 3 super sets to finish this block and Day A!
Helpful tips to keep in mind:
- Don’t forget to breathe throughout this exercise.
- Keep your core engaged and your back flat when moving.
- You can already do this exercise at home!
Accumulation Day B – Exercises Breakdown
A1 – Landmine Squat
The Landmine Squat is an effective lower-body exercise that also engages the core and upper body. Here’s a quick video demonstrating how to do it, along with detailed instructions.
What you’ll need:
- Barbell
- Weight plate (pick a weight you’re comfortable with)
- Landmine attachment (if available)
How to do it:
-
- Place a barbell into a landmine attachment or secure it to prevent the bar from sliding during the exercise.
- Load a weight plate on the end you’ll be holding. Use a weight you’re comfortable with.
- Stand facing the barbell with your feet shoulder-width apart. Grasp the barbell with both hands from the end where you’ve loaded the weight and hold the bar in front of your chest.
- Initiate the squat by pushing your hips down and bending your knees. Keep your chest up, back straight, and eyes forward.
- Lower your body until your thighs are parallel to the ground or as far as your flexibility allows.
- Drive through your heels and push your hips back up to return to the starting position to complete a rep.
- Repeat the movement 12 to 15 times to complete a set. After completing the set, move into A2, then A3 to finish out the giant set.
- Repeat this process three times over to fulfill your giant set.
Helpful tips to keep in mind:
- Keep your core engaged and maintain a controlled movement throughout.
- Avoid rounding your back; maintain a neutral spine.
- Don't let your knees collapse inward; keep them in line with your toes.
- Start with light weights to focus on form before progressing.
- You can replace the barbell and and the weight plates with free weights. The movement remains the same, but you'll be pushing your weight straight up instead of using the bar to push at an angle.
A2 – KB Golf Swing
The Kettlebell (KB) Golf Swing is a dynamic exercise that can enhance your golf performance by helping reinforce the core muscles that are most strained during the golf swing. Watch the video for a quick demonstration or read our description for a full walkthrough.
What you’ll need:
- Kettlebell (or a dumbbell if you don’t have a kettlebell)
How to do it:
-
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Take a Kettlebell into your hands using an overhand grip.
- Initiate the movement by swinging the kettlebell from side to side. Make sure to keep control over the motion and not let the weight swing you around.
- Swing the kettlebell so that it hovers above your feet at its peak on either side. No need to go overboard with your weight swings.
- Allow the kettlebell to swing naturally; your arms should be relaxed, and the power comes from the hip thrust.
- Repeat the movement for 20 seconds, then rest for 10 seconds. Do this twice over to complete a set of A2.
- Don’t forget to move right into A3 after the second 10-second rest to finish out the tri-set.
Helpful tips to keep in mind:
- Maintain a neutral spine with a slight bend in your knees.
- Aim for a controlled, rhythmic movement rather than relying on arm strength.
- Begin with a lighter kettlebell to master the technique before progressing to heavier weights.
- You can perform this move at home without the kettlebell. If you have an other object that you can safely hold in your hands, feel free to use it.
A3 – Birdog Row Single Arm
The Bird-Dog Row Single Arm is a great exercise for core stability and upper body strength. Watch the video below for an easy demonstration or you can also read the description for more details.
What you’ll need:
- Bench
- Dumbbell or kettlebell
How to do it:
-
- Start in a tabletop position on a bench. Place your hands directly under your shoulders and knees under your hips.
- Take the weight in your right hand forward and extend your left leg backward, maintaining a straight line from head to heel. Don’t forget to extend the right leg when you’re working on your left arm.
- Slowly draw your right elbow up, bringing your hand towards your hip while keeping your spine neutral.
- Pause at
Further reading
Returning to the course after a long break can be difficult. Keep your back fresh and ready with these five key back stretches for golf players!
We have five essentials exercises for you to avoid injuries when you return to the course!
