EDITOR'S NOTE: Dr. Jimmy Yuan is a Chiropractic Physician who practices at Warrior Restoration in Phoenix and Scottsdale, Arizona. Dr. Yuan is a Titleist-Certified Golf Fitness Instructor (Medical 3 and Fitness 2) and has consulted for multiple professional sports teams and athletes (PGA, LPGA, MLB, NFL, NBA, and NHL), including the Arizona Diamondbacks.

 

Week 2

Day 1

1. Leg lowering: 5 reps/leg, 10 sec rest

Note: grip a doorway to assist you as you lower if needed

 

2. Deadlift: 2 sets of 8 reps with 8RM load, 30 sec rest

 

3. Basketball face-the-corner wall squats: 50% 1RM, 30 sec rest

 

4. Basketball push ups: 50% 1RM, 30 sec rest, 2-2-2 tempo

 If full push ups aren't possible, try:

  • Push ups on your knees
  • 7-second planks

 

Note: repeat #1-4 2X

 

5. Pull up: 50% of 1RM

Note: neck touches bar.

 

If full pull ups aren't possible, try:

  • Chin up
  • Flexed-arm hang 10 sec
  • Eccentric-only 30 sec

 

6. Hanging leg raise: 5RM load, 30 sec rest

Note: Ankle hits bar with spine upright

 

If full hanging leg raises aren't possible, try knees to chest oe knees to waist height.

 

7. Jump rope: 3 rounds - 30 sec jumping, 30 sec rest

 

Day 2

1. Leg lowering: 5 reps/leg, 10 sec rest

Note: grip a doorway to assist you as you lower if needed

 

2. Deadlift: 2 sets of 8 reps with 8RM load, 30 sec rest

 

3. Single leg deadlift: 2 sets of 4 reps/side with 4RM load, 30 sec rest

Note: If possible, use contralateral loading (weight in opposite hand from working leg); use ipsilateral (same side) loading as a regression if needed.

 

4. Reverse lunge: 2 sets of 4 reps per leg with body weight as the load, 30 sec rest

 

5. Push ups: 80% 1RM, 30 sec rest, 2-2-2 tempo

 If full push ups aren't possible, try:

  • Push ups on your knees
  • 7-second planks

 

6. Pull up: 50% of 1RM

Note: neck touches bar.

 

If full pull ups aren't possible, try:

  • Chin up
  • Flexed-arm hang 10 sec
  • Eccentric-only 30 sec

 

6. Hanging leg raise: 5RM load, 30 sec rest

Note: Ankle hits bar with spine upright

 

If full hanging leg raises aren't possible, try knees to chest or knees to waist height.

 

7. Run - bike - row: 1 mile - 1.5 miles - 550m

 

Day 3

1. Leg lowering: 5 reps/leg, 10 sec rest

Note: grip a doorway to assist you as you lower if needed

 

2. Deadlift: 2 sets of 8 reps with 8RM load, 30 sec rest

 

3. Single leg deadlift: 2 sets of 4 reps/side with 4RM load, 30 sec rest

Note: If possible, use contralateral loading (weight in opposite hand from working leg); use ipsilateral (same side) loading as a regression if needed.

 

4. Reverse lunge: 2 sets of 4 reps per leg with body weight as the load, 30 sec rest

 

5. Basketball push ups: 2 sets of 50% 1RM, 30 sec rest, 2-2-2 tempo

 If full push ups aren't possible, try:

  • Push ups on your knees
  • 7-second planks

 

Note: repeat #1-5 2X

 

6. Pull up: 50% of 1RM

Note: neck touches bar.

 

If full pull ups aren't possible, try:

  • Chin up
  • Flexed-arm hang 10 sec
  • Eccentric-only 30 sec

 

7. Hanging leg raise: 5RM load, 30 sec rest

Note: Ankle hits bar with spine upright

 

If full hanging leg raises aren't possible, try knees to chest oe knees to waist height.

 

8. Jump rope: 2 rounds - 30 sec jumping, 30 sec rest

 

9. Run - bike - row: 70-80%

 

Click on the number below that corresponds to the week of training you're in.

 

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