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Full Body Integration
Combine movements for functional golf performance
Strength & Hypertrophy
Weeks 1-4
Main Exercises
1
barbell deadlift
Glutes
Barbell
4
Sets
6 reps
Target
2min
Rest
7/10
RPE
2
dumbbell single leg split squat
Glutes
Barbell
3
Sets
8/leg reps
Target
1.3min
Rest
6/10
RPE
3
farmers walk
Quadriceps
Dumbbell
3
Sets
40yd reps
Target
1.5min
Rest
7/10
RPE
4
side plank hip adduction
Adductors
Body weight
3
Sets
6-8 reps
Target
1min
Rest
6/10
RPE