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 5

Day 1

1. Deadlift: 3 sets of 1 rep @ 1RM load, rest 1 min

 

2. Split stance cable bar chest press: 8 reps/side with 8RM weight, rest  30 sec

note: altnernate side of resistance and split stance on round 2

 

3. Split stance cable bar rows: 8 reps/side with 8RM weight, rest 30 sec

note: altnernate side of resistance and split stance on round 2

 

Perform two rounds of #1-3.

 

4. Split stance cable bar chop: 8 reps/side with 8RM weight, rest 10sec

note: alternate side of resistance and split stance on round 2

 

5. Split stance cable bar lift: 8 reps/side with 8RM. rest 10 sec

note: altnernate side of resistance and split stance on round 2

 

Perform two rounds of #4-5.

 

6. Split stance squat: 3 sets of 8 reps/side with 8RM, rest 10 sec

 

7. Crawl forward and backward: 15 yards 10 sec

8. Crawl laterally: 15 yards, rest 10 sec, fo both left and right

 

Perform two rounds of #6-8.

 

Day 2

1. Crawl forward, backward, and laterally: 2 sets of 15 yards each direction, 10 sec rest between sets

 

2. Square stance cable bar chest press: 8 reps/side eith 8RM weight, rest 30 sec

note: altnernate side of resistance on round 2

 

3. Square stance cable bar rows: 8 reps/side with 8RM weight, rest 30 sec

note: alternate side of resistance on round 2

 

Perform two rounds of #1-3. 

 

4. Deadlift: 8 rep with 8RM 

 

5. Square stance cable bar chop: 8 reps/side with 8RM weight, rest 10 sec

note: alternate side of resistance on round 2

 

6. Square stance cable bar lift: 8 reps/side with 8RM weight, rest 10 sec

note: alternate side of resistance on round 2

 

7. Goblet squat: 8 reps with 8RM weight, rest 10 sec

 

Perform two rounds of #4-7. 

 

8. Farmer's carry/walk: 2 sets of 20 sec work, 10 sec rest

 

Day 3

1. Basketball push ups: 8 Reps/side, rest 15 sec

 

2. Square stance cable bar chest press: 8 reps/side eith 8RM weight, rest 30 sec

note: altnernate side of resistance on round 2

 

3. Square stance cable bar rows: 8 reps/side with 8RM weight, rest 30 sec

note: alternate side of resistance on round 2

 

Perform two rounds of #1-3. 

 

4. Deadlift: 8 rep with 8RM

 

5. Square stance cable bar chop: 8 reps/side with 8RM weight, rest 10 sec

note: alternate side of resistance on round 2

 

6. Square stance cable bar lift: 8 reps/side with 8RM weight, rest 10 sec

note: alternate side of resistance on round 2

 

Perform two rounds of #1-6. 

7. Goblet squat: 8 reps with 8RM weight, rest 10 sec

 

8. Medicine ball clean: 10 reps, rest 15 sec

 

Perform two rounds of #7-8. 

 

9. Shuttle sprints: 15 yards, 30 sec at maximum speed with contralateral arm reach (touch the outside foot with the opposite hand when changing direction.)

 

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

 

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