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 7

Day 1

1. Skip rope: 60 seconds

 

2. Single leg 2-arm cable chest press: 8 reps/side with 8RM weight, rest 60 sec

note: alternate balance leg on round 2

3. Split stance cable bar chest press: 8 reps/side with 8RM weight, rest 60 sec

note: alternate side of resistance on round 2

 

Perform two rounds of #2-3.

 

4. Single-leg 2-arm cable row: 8 reps/side with 8RM weight, rest 60 sec

 

note: alternate balance leg on round 2

5. Split stance 1-arm cable rows: 8 reps/side with 8RM weight, rest 60 sec

note: alternate side of resistance on round 2

 

Perform two rounds of #4-5.

6. Single-leg stance cable lift: 2 sets of 8 reps/side, rest 10 sec

7. Single-leg stance cable chop: 8 reps/side with 8RM weight, rest 10 sec

note: alternate balance leg on round 2

 

Perform two rounds of #6-7.

 

8. Split stance cable lift: 8 reps/side, rest 10 sec

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

 

note: alternate balance leg on round 2

 

Perform two rounds of #8-9.

 

10. Basketball face-the-corner wall squats: 8 reps/side, 30 sec rest

11. Split stance squat: 8 reps per side with 8RM weight, rest 30 sec

 

Perform two rounds of #10-11.

12. Shuttle sprints: 15 yards/30 seconds then rest 30 seconds, 2 rounds

 

Day 2

1. TGU: 1 rep per side with 50% 1RM

 

2. Square stance 1-arm cable chest press: 8 reps/side with 8RM weight, rest 60 sec

note: switch arm on round 2

3. Square stance 1-arm cable row: 8 reps/side with 8RM weight, rest 60 sec

note: switch arm on round 2

 

Perform two rounds of #2-3.

 

4. 1-arm deadlift: 5 reps with 5RM weight per arm, rest 10 sec

 

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

note: alternate balance leg on round 2

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

note: alternate balance leg on round 2

 

Perform two rounds of #5-6.

7. 1-arm square stance squat: 8 reps with 8RM weight, rest 10 sec

note: switch arm on round 2

 

8. Farmer carry/walk: 20 sec work, 10 sec rest, do 2 rounds

 

9. Shuttle sprints: 15 yards/30 seconds with a contralateral reach at the turnaround. rest 30 sec, do 2 rounds

 

Day 3

1. TGU: 1 rep per side with 50% 1RM

 

2. Square stance 1-arm cable chest press: 8 reps/side with 8RM weight, rest 60 sec

note: switch arm on round 2

3. Square stance 1-arm cable row: 8 reps/side with 8RM weight, rest 60 sec

note: switch arm on round 2

 

Perform two rounds of #2-3.

 

4. 1-arm deadlift: 5 reps with 5RM weight per arm, rest 10 sec

 

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

note: alternate balance leg on round 2

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

note: alternate balance leg on round 2

 

Perform two rounds of #5-6.

7. 1-arm square stance squat: 8 reps with 8RM weight, rest 10 sec

note: switch arm on round 2

 

8. Farmer carry/walk: 20 sec work, 10 sec rest, do 2 rounds

 

9. Shuttle sprints: 15 yards/30 seconds with a contralateral reach at the turnaround. rest 30 sec, do 2 rounds

 

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

 

Topic: