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Johnny Golfer Sample Program Page
This is a sample page so not all videos are linked 
 MonTues
Weds
Thurs
 Fri Sat
 Sun
 Workout A
 Mob/StabWorkout B
Mob/Stab
 Workout A
 Mob/StabRest


Mobility/Stability
 Foam Roll Lower Body
 
 Stick Self Massage
 
 Ankle Mobility
 
Wall Slide

 Knee Drops 
 Sidelying Torso Rotation Stretch
 
 Bridge Combination  
 Lying Wall Slides
 
 Plank with Cobras
 Cat & Camel 
  Quadruped Thoracic Extension w Rotation
 
  Quadruped Pelvic Tilts

 Quadruped Opposites
 
 Hip Circles
 
 Reach Roll & Lift
 
 4 Part Hip Stretch
 
 Power 
 Low Body
 
 Jump Up to Box 
 Skaters 
 Upper Body
 
 MB Chest Pass Throw 
 MB Throw 1 Foot
 
 MB Throw w Split Stance 
 Work Out A 
 Circuit 1
 
 Standing Press Cable 
 Single Leg Squat 
 3 Position Pulldown 
 Torso Rotation 
 4 Part Hip Stretch
 
  
 Circuit 2
 
 Romanian Deadlift 
 Split Stance Row 
 Back Lunge Press 
 Hip Hinge Drill
 
 Shoulder Stretch
 
  
 Work Out B 
  Circuit 1 
 1 Arm Chest Press 
 Front Squat 
 1 Arm Row 
 Hip Internal Rotation Stretch
 
 Early Extension Drill Against the Wall
 
  Circuit 2 
 Pulldown 
 Single Leg Deadlift Reach 
 Stability Ball Shoulder Press 
 Hip Stretch
 
 Balance Swings
 
  
  



 Improve Your Golf Body, Improve Your Golf Game

Helping You Become the Best Golfer You Can Be.
Golf-Specific Fitness Training Focusing on the
Five Most Important Components of Golf Fitness
Mobility-Stability-Strength-Power-Energy

188 E. Post Road (Inside Key Bank) Basement Level
White Plains, NY     (914) 948-3549   email- Train@FiveIronFitness.com


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