10 minutes a day, 5 days a week, Gain distance in just 6 weeks
Week 1
Cardio
Day 1: Swings 15 sec on 45-sec rest (5 sets right-handed, 5 sets left-handed)
Day 2: Swings 30 sec on 30-sec rest (5 sets right-handed, 5 sets left-handed)
Day 3: Recover
Day 4: Swings 15 sec on 45-sec rest (5 sets right-handed, 5 sets left handed)
Day 5: Swings 30 sec on 30-sec rest (5 sets right-handed, 5 sets left-handed)
Day 6: Practice or play
Day 7: Practice or play
Week 2
Strength, Full out 100%
Day 1: 7 sets 4 swing recessive side, 4 sets of 6 dominate side, two sets of 5 step swings (each side)
Day 2: 6 sets of 8 kneeling swings (each side)
Day 3: Recover
Day 4: 10 sets of 5 power swings recessive side, 5 sets of 5 power swing dominate side, 3 sets of 8 step swings (each side)
Day 5: 10 sets of 5 kneeling swings (each side)
Day 6: Practice or play
Day 7: Practice or play
Week 3
Flexibility, Smooth and flow throughout all motions
Day 1: Spilt leg down and around 15 counterclockwise and clockwise 3 sets each way
Day 2: Spilt lunge marching holds 4 of 20 each side
Day 3: Rotate and push 4 of 25 each side
Day 4: Hip 90’s 4 sets of 20, knee to chest 30 second holds 2 sets
Day 5: Straight arm over and backs 3 sets of 25)
Day 6: Practice or play
Day 7: Practice or play
Week 4
Stability, Tempo & sequence are key
Day 1: Top of backswing and hold 15sec on 15 off 10 sets
Day 2: Single leg swings 4 sets of 15 each leg (focus on tempo not speed)
Day 3: Address to finish pivots 4 sets of 25
Day 4: Single leg figure 8 4 sets of 10 each leg each direction
Day 5: Top of the backswing and hold 30 sec on 30 off 10 sets
Day 6: Practice or play
Day 7: Practice or play
Week 5
Day 1: Push-ups 4 sets of 20, swings 30 sec on 30-sec rest (5 sets right-handed, 5 sets left-handed), 4 set 30-second plank
Day 2: Air squats 4 sets of 20, 10 sets of 5 power swings recessive side, 5 sets of 5 power swing dominate side, 3 sets of 8 step swings (each side), 4 sets of 15 leg lifts
Day 3: Top of the backswing and hold 30 sec on 30 off 10 sets, hip 90s 4 sets of 20, knee to chest 30 second holds 2 sets
Day 4: Push-ups 4 sets of 25, swings 30 sec on 30-sec rest (5 sets right-handed, 5 sets left-handed), 4 set 40-second plank
Day 5: Air squats 4 sets of 30, 10 sets of 5 power swings recessive side, 5 sets of 5 power swing dominate side, 3 sets of 8 step swings (each side), 4 sets of 25 leg lifts
Day 6: Practice or play
Day 7: Practice or play
Week 6
Day 1: 4 sets of 25 jumping jacks, 6 sets of 15 kneeling swings (each side), 4 sets of 12 v- ups
Day 2: 4 sets of 10 burpees, swings 30 sec on 30-sec wall sit (5 sets right-handed, 5 sets left-handed), 50 crunches (1-second pause at top)
Day 3: Split lunge marching holds 4 of 20 each side, single-leg figure 8 4 sets of 10 each leg each direction
Day 4: 4 sets of 35 jumping jacks, 6 sets of 15 kneeling swings (each side), 4 sets of 20 v- ups
Day 5: 4 sets of 15 burpees, swings 30 sec on 30-sec wall sit (5 sets right-handed, 5 sets left-handed), 75 crunches (1-second pause at top)
Day 6: Practice or play
Day 7: Practice or play
