The PowerGolf™ Performance Program

Presented by BACKtoGOLF®

A unique golf-specific program that utilizes golf swing movements with dynamic tension:

Isolates golf-specific muscles
Incorporates the proper body movements
Time efficient utilizing only 20-25 minutes to complete
Fun and invigorating!
Addresses timing, balance and coordination
Cardiovascular component
Strength and Power
Based on biomechanical concepts
Uses combined movement patterns, no isolated motions

2 Individual Programs:

I. Functional Strength Program
II. Speed and Power Program

I. Functional Strength Program:

3-Stance Positions:

a) Athletic golf stance – feet parallel
b) Athletic golf stance – right foot 8 – 12 inches forward
c) Athletic golf stance – left foot 8 -12 inches forward

Complete with door attachment or partner

1) Horizontal row
2) Alternate arm horizontal row
3) Lateral pull down
4) Horizontal trunk rotation
5) Chest press
6) Single arm jab with trunk rotation
7) Forward arm flexion with leg drive
8) Chops
9) Lifts

Note: Complete the functional strength program 2 – 3/week for 2 – 4 weeks before moving to the speed & power program

II. Speed and Power Program

Complete with partner or door attachment. Safety strap is essential for this advanced program.

1) Single arm row with weight shift
2) Single arm chest press with rotation and weight shift
3) See-saw
4) Trunk rotation with weight shift – continuous motion through 180°
5) Advanced trunk rotation – right to left creating diagonal tension
6) Chops and lifts
7) Trunk rotation midline & drive
8) Standing balance drill with hip rotation