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 3

Day 1

1. Arm bar: 3 reps/side, 10 sec rest

Note: comfortable range of motion for 3-5 breaths

 

2. Single leg deadlift: 1 sets of 8 reps per leg with 8RM load, 30 sec rest

 

3. Reverse lunge: 1 set of 8 reps per side, 30 sec rest

 

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

 If full push ups aren't possible, try:

  • Use a step stool or other elevated surface instead of a basketball
  • Push ups on your knees
  • 7-second planks

 

5. Tall kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 30 sec rest

6. Half kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 30 sec rest

 

7. Pull up: alternating grip, 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

 

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

 

Day 2

1. Arm bar: 3 reps/side, 10 sec rest

Note: comfortable range of motion for 3-5 breaths

 

2. Reverse lunge: 1 set of 8 reps per side, 30 sec rest

 

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

 

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

 

5. Low row, bilateral: 4 reps, 30 sec rest, with theraband

6. Low row, unilateral: 4 reps per side, 30 sec rest, with a theraband

 

Perform two rounds of #1-6.

 

7. Tall kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 30 sec rest

8. Half kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 30 sec rest

 

Perform 2 rounds of #7-8.

 

9. 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.

 

10. Run - bike - row: 1 mile - 1.5 miles - 550m @70-80%

 

Day 3

1. Arm bar: 3 reps/side, 10 sec rest

Note: comfortable range of motion for 3-5 breaths

 

2. Reverse lunge: 1 set of 8 reps per side, 30 sec rest

 

3. Low row, bilateral: 4 reps, 30 sec rest, with theraband

4. Low row, unilateral: 4 reps per side, 30 sec rest, with a theraband

 

5. Tall kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 30 sec rest

6. Half kneel isometric rotation: 1 set of 5 reps per side, 3 sec holds, 30 sec rest

 

Perform 2 rounds of #1-6.

 

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

 

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

 

9. Run - bike - row: 1 mile - 1.5 miles - 550m @70-80%

 

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

 

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