December 2, 2014 Golf Workout: Conditioning & Hypertrophy

hypertrophyToday’s Workout

Biginner/Intermediate/Advanced Workout

1.) Conditioning: Sprint Intervals

  • 5, 100 meter sprints separated by 2-5 minute rests.

OR

  • 5, 30 sec treadmill sprints.  Go as fast as possible for 30 seconds.  If the highest speed is too easy for you then increase the incline until 30 secs feels like a sprint.  Rest 2-5 minutes between sprints

2.) Hypertrophy Circuit: squats, lunges, shoulder press, lateral raises, front raises, reverse flies

  • 1 round as fast as possible…pick weights appropriately.  Ideally you should be able to complete 30 reps of each exercise without resting.
  • 30 back squats
  • 30 forward lunges (each leg)
  • 30 dumbbell shoulder press
  • 30 lateral raises
  • 30 front raises
  • 30 reverse fly

3.) Hypertrophy Circuit 2: chin-up ladder, TRX/ring row

  • 1 round as fast as possible
  • chin-up ladder as follows: 10, 8, 6, 4, 2 (rest as little as possible)
  • 30 TRX/ring rows
  • 30 decline sit-ups – keep your spine neutral!

Sincerely,

The Barefoot Golfer

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