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Winter 2023 - Golf Offseason
AUTOPLAY
General
Intermediate
Barbell
Plan Details
The Winter 2023 - Golf Offseason routine by odellchris is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Phase 1 - Workout A
Est. 40 min
7 exercises
Vertical Jump - Max Explosiveness
3 Sets x 5 Reps
Reactive Lat Pulldown Band
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Dead Bug
3 Sets x 8 Reps
Pull Up Assisted
3 Sets x 6 Reps
Single Leg Hip Hinge w/Dowel
3 Sets x 6 Reps
Dumbbell Bench (Eccentric)
3 Sets x 8 Reps
Day 2
Phase 1 - Workout B
Est. 43 min
8 exercises
Alternate Lateral Jump With Stick Landing
3 Sets x 5 Reps
Band Rotation Fast
3 Sets x 8 Reps
Romanian Deadlift - Eccentric Emphasis (5 s)
3 Sets x 6 Reps
Plank W/ Shoulder Tap
3 Sets x 8 Reps
Half Kneeling Single Arm Overhead Press (Eccentric 5s)
3 Sets x 6 Reps
Split Squat (Eccentric Emphasis 5s)
3 Sets x 6 Reps
Single Leg Hanging Knee Raise
3 Sets x 8 Reps
Standing Single Arm Cable Row
3 Sets x 8 Reps
Day 3
Phase 1 - Workout C
Est. 46 min
8 exercises
Standing Long Jump
3 Sets x 5 Reps
Rotational Band Press (Explosive)"
3 Sets x 8 Reps
Lateral Lunge (Eccentric 5 s)
3 Sets x 6 Reps
Side Plank
3 Sets x 10 Reps
Half Kneeling Angled Bar Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 4
Phase 2 workout A
Est. 42 min
8 exercises
Rebound Vertical Jump
3 Sets x 8 Reps
Reactive Lat Pulldown Band
3 Sets x 8 Reps
Squat (Isometric Emphasis)
3 Sets x 6 Reps
Dead Bug
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Single Leg Hip Hinge w/Dowel
3 Sets x 6 Reps
Split Stance Cable Rotation
3 Sets x 8 Reps
Dumbbell Bench (Isometric)
3 Sets x 8 Reps
Day 5
Phase 2 Workout B
Est. 48 min
8 exercises
Alternate Lateral Jump
3 Sets x 5 Reps
Dumbbell Rotation with Step
3 Sets x 8 Reps
Romanian Deadlift Isometric Emphasis
3 Sets x 6 Reps
Plank with Arm Raise
3 Sets x 10 Reps
Single Arm Overhead Press (Isometric)
3 Sets x 8 Reps
Step Down (Isometric Emphasis)
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Single Arm Cable Row
3 Sets x 8 Reps
Day 6
Phase 2 Workout C
Est. 46 min
8 exercises
90 Degree Long Jump
3 Sets x 6 Reps
Rotational Band Press (Explosive)"
3 Sets x 8 Reps
Lateral Lunge (Isometric 5s)
3 Sets x 6 Reps
Side Plank with Leg Raise
3 Sets x 10 Reps
Split Stance Angled Bar Press
3 Sets x 8 Reps
Hip Thrust (Isometric 5s)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 7
Phase 3 workout A
Est. 45 min
8 exercises
Drop Jump
3 Sets x 5 Reps
Explosive Situp With Medicine Ball
3 Sets x 5 Reps
Barbell Squat
3 Sets x 6 Reps
Double Leg and Double Arm Dead Bug
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Single Leg Hip Hinge with Barbell
3 Sets x 6 Reps
Golf Posture Cable Rotation
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Day 8
Phase 3 Workout B
Est. 51 min
8 exercises
Single Leg Lateral Drop Jump
3 Sets x 5 Reps
Dumbbell Rotation with Step
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Plank Alternate Arm and Leg Raise
3 Sets x 10 Reps
Dumbbell Push Press
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 6 Reps
Single Arm Row With Rotation
3 Sets x 8 Reps
Hanging Knee Raise with Straight Leg Lowering
3 Sets x 10 Reps
Day 9
Phase 3 Workout C
Est. 46 min
8 exercises
180 Degree Jumps
3 Sets x 10 Reps
Rotational Band Press (Explosive)"
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Side Plank Row
3 Sets x 8 Reps
Standing Angled Bar Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
