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 2
Day 1
1. Leg lowering: 5 reps/leg, 10 sec rest
Note: grip a doorway to assist you as you lower if needed
2. Deadlift: 2 sets of 8 reps with 8RM load, 30 sec rest
3. Basketball face-the-corner wall squats: 50% 1RM, 30 sec rest
4. Basketball push ups: 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
Note: repeat #1-4 2X
5. Pull up: 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
6. 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 oe knees to waist height.
7. Jump rope: 3 rounds - 30 sec jumping, 30 sec rest
Day 2
1. Leg lowering: 5 reps/leg, 10 sec rest
Note: grip a doorway to assist you as you lower if needed
2. Deadlift: 2 sets of 8 reps with 8RM load, 30 sec rest
3. Single leg deadlift: 2 sets of 4 reps/side with 4RM load, 30 sec rest
Note: If possible, use contralateral loading (weight in opposite hand from working leg); use ipsilateral (same side) loading as a regression if needed.
4. Reverse lunge: 2 sets of 4 reps per leg with body weight as the load, 30 sec rest
5. Push ups: 80% 1RM, 30 sec rest, 2-2-2 tempo
If full push ups aren't possible, try:
- Push ups on your knees
- 7-second planks
6. Pull up: 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
6. 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.
7. Run - bike - row: 1 mile - 1.5 miles - 550m
Day 3
1. Leg lowering: 5 reps/leg, 10 sec rest
Note: grip a doorway to assist you as you lower if needed
2. Deadlift: 2 sets of 8 reps with 8RM load, 30 sec rest
3. Single leg deadlift: 2 sets of 4 reps/side with 4RM load, 30 sec rest
Note: If possible, use contralateral loading (weight in opposite hand from working leg); use ipsilateral (same side) loading as a regression if needed.
4. Reverse lunge: 2 sets of 4 reps per leg with body weight as the load, 30 sec rest
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
Note: repeat #1-5 2X
6. Pull up: 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
7. 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 oe knees to waist height.
8. Jump rope: 2 rounds - 30 sec jumping, 30 sec rest
9. Run - bike - row: 70-80%
Click on the number below that corresponds to the week of training you're in.