Thursday, August 13
2026-08-13
0/18 exercises
0%
🔄
Substitute entire day
Cardio Warm-Up
0/1
Treadmill / Bike / Rower
sub
Functional Warm-Up (Full Body / Golf Power)
0/6
Half-Kneeling Hip Flexor Stretch w/ Reach
2 sets · 5 reps/side
sub
Open Book T-Spine Rotation
2 sets · 8 reps/side
sub
90/90 Hip Rotations
2 sets · 8 reps/side
sub
Glute Bridge w/ Band Abduction
2 sets · 12 reps
sub
Band Pull-Aparts
2 sets · 15 reps
sub
Half-Kneeling Ankle Dorsiflexion
2 sets · 10 reps/side
sub
Power Lead-In — Golf Power (full recovery between sets)
0/3
Kettlebell Swing
3 sets · 12
sub
Broad Jump to Stick
3 sets · 4
sub
Med Ball Rotational Throw (wall)
2 sets · 5/side
sub
Strength A — Hinge
0/1
Trap Bar Deadlift
3 sets · 10
sub
Strength B — Single-Leg
0/1
Bulgarian Split Squat (DB)
3 sets · 10/side
sub
Strength C — Hamstring
0/1
Romanian Deadlift (DB)
3 sets · 12
sub
Golf Power / Carry Circuit — 3 Rounds (90s after each round)
0/2
Farmer's Carry
3 sets · 40 yards
sub
Split-Stance Cable Hip Rotation
3 sets · 10/side
sub
Core Finisher — 2 Rounds (minimal rest; keep heart rate up)
0/3
Hanging Knee Raise
2 sets · 10
sub
Cable Woodchop (Low to High)
2 sets · 10/side
sub
Plank w/ Shoulder Tap
2 sets · 30 sec
sub
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8-Week Golf Strength & Power (Aug 10 - Oct 4, 2026)