Push, Pull, Squat, Rotate, Anti-Rotate

Say those words to yourself over and over.  Because when you are at a loss for a workout, they can be your unwavering guide to greatness!

A few examples:

  • Pushup (modified, normal, on a ball…..whatever you want as long as your form is perfect!) As many as you can do
  • Bar Pull 10 reps
  • Reverse Lunge 15 each leg
  • 180 degree Jumps 10 total
  • Pallof Press in Golf Posture, 15 each side
  • Med Ball Chest Pass 10
  • Backwards Crawl 30 seconds
  • Lateral Lunge w/ Rotation 10 each side
  • Squat/Pallof Press (press on the way down) 10 each side
  • Tall Kneeling Cable Chest Press, Single Arm 10 each side
  • Alternating Cable Pull in Split Stance 20 total
  • Squat Jumps 10
  • Pallof Press Walkout in Golf Posture

You can combine some of the motions or do one of each.  Put them together in a circuit and set the timer for 15 minutes.  When combined with a great dynamic warm up and a cool down of some clam shells and dead bugs, you’re ready to kick some butt!

Happy Sunday!


Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website www.nwsportsperformance.com

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