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Advanced · Sport plan
Golf — Advanced
1 sport-specific 5-day cycle. Every day focuses on a different quality so you stack adaptations without overlap. Day 1–2 are previewed in full. Sign up to unlock the rest.
Sports
1
Level
Advanced
Total days
5
Est. time
3.3h
Golf
5 daysDay 1 — Rotational Power
Rotational Power
- Cable Rotation4 × 8/side
- Med Ball Slam4 × 6
- Landmine Rotation3 × 8/side
Day 2 — Hip Mobility
Hip Mobility
- 90/90 Switch3 × 8
- Cossack Squat3 × 6/side
- Hip CARs2 × 5/side
Day 3 — Anti-rotation Core
Anti-rotation Core
- Pallof Press3 × 10/side
- Bird-dog Hold3 × 30s
- Suitcase Carry3 × 40m/side
Day 4 — Thoracic Mobility
Thoracic Mobility
- Open Book3 × 8/side
- Quadruped T-spine Rotation3 × 8/side
- Foam Roll T-spine5 min
Day 5 — Single-leg Stability
Single-leg Stability
- Bulgarian Split Squat3 × 8/side
- Single-leg RDL3 × 8/side
- Step-up3 × 10/side
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