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 8

Day 1

1. TGU: 1 rep per side with 50% 1RM

2. Crawl: forward, backward, and laterally, 30 seconds each, rest 30 seconds

3. Plank: 30 seconds, rest 30 seconds

 

Perform two rounds of #1-3.

 

4. Single-leg 1-arm cable chest press: 8 reps/side with 8RM weight, rest 60 sec

5. Single-leg 1-arm cable row: 8 reps/side with 8RM weight, rest 60 sec

note: alternate balance leg on round 2

 

Perform two rounds of #4-5.

6. Single-leg deadlift: 2 sets of 8 reps/side with 8RM weight, rest 30 sec

note: alternate reach hand on round 2

 

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

note: alternate balance leg on round 2

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

note: alternate balance leg on round 2

 

Perform two rounds of #7-8.

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

9. Shuttle sprints: 15 yards/30 seconds, rest 30 seconds, repeat 3X

 

Day 2

1. TGU: 1 rep/side with 50% 1RM

 

2. Tall knee med ball slam chop pattern: 5 reps, rest 10 sec

3. Tall knee med ball slam lift pattern: 5 reps, rest 10 sec

note: alternate side on round 2

 

Perform two rounds of #2-3.

 

4. Box jump: 15 reps, rest 60 seconds

 

5. 2-handed kettlebell swing: 10 reps with 10RM weight

 

6. Burpee: 7 reps, rest 15 sec, 3 rounds

 

7. Crawl forward: 20 seconds, rest 10 seconds

8. Crawl backward: 20 seconds, rest 10 seconds

9. Crawl left: 20 seconds, rest 10 seconds

10. Crawl right: 20 seconds, rest 10 seconds

Perform #7-10 at maximum tempo.

 

Day 3

1. TGU: 1 rep/side with 50% 1RM

 

2. Tall knee med ball slam chop pattern: 5 reps, rest 10 sec

3. Tall knee med ball slam lift pattern: 5 reps, rest 10 sec

note: alternate side on round 2

 

Perform two rounds of #2-3.

 

4. Box jump: 15 reps, rest 60 seconds

 

5. 2-handed kettlebell swing: 10 reps with 10RM weight

 

6. Burpee: 7 reps, rest 15 sec, 3 rounds

 

7. Crawl forward: 20 seconds, rest 10 seconds

8. Crawl backward: 20 seconds, rest 10 seconds

9. Crawl left: 20 seconds, rest 10 seconds

10. Crawl right: 20 seconds, rest 10 seconds

Perform #7-10 at maximum tempo.

 

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

 

Topic: