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 12

Day 1

1. TGU: 2 rep/side with 50% 1RM, 4 rounds

 

2. Push up with clap: 10 reps

 

3. Pull up

 

4. Half-kneel isometric rotation: 8 reps per side, rest 30 seconds, 2 rounds

 

5. Half-kneel med ball slam, chop pattern: 5 reps, rest 10 seconds

6. Half-kneel med ball slam, lift pattern: 5 reps, rest 10 seconds

repeat 5 and 6 4X

 

7. Deadlift: 5 reps, rest 10 seconds, 2 rounds

 

8. Hand to hand KB swing: 10 reps with 10RM weight, rest 10 seconds

 

9. Two-handed KB swing: 20 reps with 20RM weight, rest 10 seconds, 2 rounds

 

10. Medicine ball clean: 12 reps, rest 30 seconds, 2 rounds

 

11. Jump rope: 60 seconds

 

12. Shuttle sprints: 15 yards each direction for 30 seconds, rest 10 seconds

 

Day 2

1. Goblet squat: 10 reps with 10RM weight, 2 second hold at bottom of each rep

 

2. Medicine ball clean: 12 reps, rest 30 seconds, 2 rounds

 

3. Hand-to-hand KB swing: 10 reps with 10RM weight, rest 10 seconds, 2 rounds

 

4. Two-hand KB swing: 20 reps with 20RM weight, rest 10 seconds, 2 rounds

 

5. Crawl forward: 20 seconds, rest 10 seconds

6. Crawl backward: 20 seconds, rest 10 seconds

7. Crawl left: 20 seconds, rest 10 seconds

8. Crawl right: 20 seconds, rest 10 seconds

 

Perform #5-8 at maximum tempo, do 2 rounds, resting 60 seconds between rounds

 

9. Skip for height and speed: 20 seconds on, 10 seconds off, 2 rounds

 

10. Jump rope: 60 seconds

 

Day 3

1. TGU: 2 rep/side with 50% 1RM, 2 rounds

2. Goblet squat: 10 reps with 10RM weight, 1 round

repeat #1&2 2X

 

3. Battle rope slam: 15 seconds, 20 seconds rest - 2 hands, 1 rope

4. Battle rope speed: 15 seconds, 20 seconds rest - 2 hands, alternating pattern

5. Battle rope slam: 15 seconds, 20 seconds rest - 2 hands, alternating pattern

 

Rest 1 minute, repeat #3-5 for 4 rounds.

 

6. Box jump: 8 reps, rest 30 seconds, 2 rounds

 

7. Medicine ball toss: 5 reps/side, rest 30 seconds

 

8. 1-handed kettlebell swing: 10 reps with 10RM weight, 2 rounds

 

9. Skip for height and speed: 20 seconds on, 10 seconds off, 1 round

 

10. Shuttle sprints: 15 yards/20 seconds, rest 10 seconds, max tempo, 2 rounds

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