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JTW Golf Specific Workout

By @

Modified Joey Diovisalvi Workout from "Fix Your Body, Fix Your Swing"

https://www.amazon.com/Fix-Your-Body-Swing-Revolutionary/dp/0692435417

Joey D Dozen

Dozen 1
A
10 reps

Rest 60 seconds

Dozen 2
A
10 reps

Rest 60 seconds

Dozen 1
B
10 reps

Rest 60 seconds

Dozen 2
B
10 reps

Rest 60 seconds


Pull Up and Squat Pair

Pullup Progression
5-8 reps

Rest 60 seconds

Squat Progression

Rest 60 seconds

Pullup Progression
5-8 reps

Rest 60 seconds

Squat Progression

Rest 60 seconds

Pullup Progression
5-8 reps

Rest 60 seconds

Squat Progression

Rest 90 seconds


Row and Push Up Pair

Row Progression
5-8 reps

Rest 60 seconds

Pushup Progression
5-8 reps

Rest 60 seconds

Row Progression
5-8 reps

Rest 60 seconds

Pushup Progression
5-8 reps

Rest 60 seconds

Row Progression
5-8 reps

Rest 60 seconds

Pushup Progression
5-8 reps

Rest 90 seconds


Core Triplet

Rest 60 seconds

Anti-Extension Progression
10-30 s

Rest 60 seconds

Extension Progression

Rest 60 seconds

Anti-Extension Progression
10-30 s

Rest 60 seconds

Extension Progression

3 Prescriptions

Rx 1
A
10 reps

Rest 30 seconds

Rx 2
A
10 reps

Rest 30 seconds

Rx 3
A
10 reps

Rest 30 seconds

Rx 1
B
10 reps

Rest 30 seconds

Rx 2
B
10 reps

Rest 30 seconds

Rx 3
B
10 reps

Rest 30 seconds