EXPAND
CLOSE
Companion Content
You're ready to watch!
You can now enjoy GolfPass videos and more.
Play_Icon Play
Bodyweight – Level 2, Day 3

Total:$0

Try 7-days free

► Resume Playing

golf-ball.svg
Golf Fitness For Everyone

Bodyweight – Level 2, Day 3

  • |
Instructors Don Saladino, Allison McAllister, Andrew Bradley

Don Saladino takes you through four exercises that will increase your club head speed, improve hip mobility for better rotation and train key muscles used to make better impact.

fitness
...more
Show less

Golf Fitness For Everyone

920c848d47914569b4c2f142b46558a2
9:14
Bodyweight – Level 2, Day 3
Golf Fitness For Everyone
799a770d693e43eaa38bcb79525998e0
7:01
Bands & Bodyweight – Level 2, Day 1
Golf Fitness For Everyone
8cf4a9c118304866b1af1ce7f9f888d5
8:59
Bands & Bodyweight – Level 2, Day 2
Golf Fitness For Everyone
baf1c6561bc74a2caff37f9a85a3fa9f
9:13
Bands & Bodyweight – Level 2, Day 3
Golf Fitness For Everyone
aa89545ed3fe45d0a21995722e7367d9
8:10
Dumbbells – Level 2, Day 1
Golf Fitness For Everyone
cea43769dac5467986668ed2f2738446
7:27
Dumbbells – Level 2, Day 2
Golf Fitness For Everyone
7dad8d6116184eefad967e1ed81f5541
7:11
Dumbbells – Level 2, Day 3
Golf Fitness For Everyone
675e76202a7a4ea588db8c4ccb1363d5
8:37
Bodyweight – Level 1, Day 1
Golf Fitness For Everyone
0e559d8bc68a4069b9291ad87eef2a81
8:16
Bodyweight – Level 1, Day 2
Golf Fitness For Everyone
5560237b02e44c028182e94dc5a2f973
7:44
Bodyweight – Level 1, Day 3
Golf Fitness For Everyone
0445f14506644023accba21c2d805bd1
8:06
Bands & Bodyweight – Level 1, Day 1
Golf Fitness For Everyone
1625cd26223545b0840647de04359526
6:21
Bands & Bodyweight – Level 1, Day 2
Golf Fitness For Everyone
374f55e91e4f4b8da66b8ced7cbf713e
10:00
Bands & Bodyweight – Level 1, Day 3
Golf Fitness For Everyone
4a28a9936cda4507936fb358e1905348
8:12
Dumbbells – Level 1, Day 1
Golf Fitness For Everyone
1da6966085af4c8fb957e6b59224d231
6:50
Dumbbells – Level 1, Day 2
Golf Fitness For Everyone
f9ee37426cd04dc79010cc8d4d423536
6:09
Dumbbells – Level 1, Day 3
Golf Fitness For Everyone
1a19d531535a4a71abef2d32615dfa7f
9:44
Bodyweight – Level 2, Day 1
Golf Fitness For Everyone
f8e9c69714c242a9978c6bb2bc69add9
7:35
Bodyweight – Level 2, Day 2
Golf Fitness For Everyone

Season 2 - Level 1, Beginner Workouts

675e76202a7a4ea588db8c4ccb1363d5
8:37
Bodyweight – Level 1, Day 1
Golf Fitness For Everyone
0e559d8bc68a4069b9291ad87eef2a81
8:16
Bodyweight – Level 1, Day 2
Golf Fitness For Everyone
920c848d47914569b4c2f142b46558a2
9:14
Bodyweight – Level 2, Day 3
Golf Fitness For Everyone
0445f14506644023accba21c2d805bd1
8:06
Bands & Bodyweight – Level 1, Day 1
Golf Fitness For Everyone
1625cd26223545b0840647de04359526
6:21
Bands & Bodyweight – Level 1, Day 2
Golf Fitness For Everyone
374f55e91e4f4b8da66b8ced7cbf713e
10:00
Bands & Bodyweight – Level 1, Day 3
Golf Fitness For Everyone
4a28a9936cda4507936fb358e1905348
8:12
Dumbbells – Level 1, Day 1
Golf Fitness For Everyone
1da6966085af4c8fb957e6b59224d231
6:50
Dumbbells – Level 1, Day 2
Golf Fitness For Everyone
f9ee37426cd04dc79010cc8d4d423536
6:09
Dumbbells – Level 1, Day 3
Golf Fitness For Everyone

Season 2: Downloadable Workout Training Plans

level-1-training-plan.jpg
Level 1 Workout Training Plan (Click to download PDF)
level-2-training-plan.jpg
Level 2 Workout Training Plan (Click to download PDF)

Season 2 - Level 2, Intermediate/Advanced Workouts

1a19d531535a4a71abef2d32615dfa7f
9:44
Bodyweight – Level 2, Day 1
Golf Fitness For Everyone
f8e9c69714c242a9978c6bb2bc69add9
7:35
Bodyweight – Level 2, Day 2
Golf Fitness For Everyone
920c848d47914569b4c2f142b46558a2
9:14
Bodyweight – Level 2, Day 3
Golf Fitness For Everyone
799a770d693e43eaa38bcb79525998e0
7:01
Bands & Bodyweight – Level 2, Day 1
Golf Fitness For Everyone
8cf4a9c118304866b1af1ce7f9f888d5
8:59
Bands & Bodyweight – Level 2, Day 2
Golf Fitness For Everyone
baf1c6561bc74a2caff37f9a85a3fa9f
9:13
Bands & Bodyweight – Level 2, Day 3
Golf Fitness For Everyone
aa89545ed3fe45d0a21995722e7367d9
8:10
Dumbbells – Level 2, Day 1
Golf Fitness For Everyone
cea43769dac5467986668ed2f2738446
7:27
Dumbbells – Level 2, Day 2
Golf Fitness For Everyone
7dad8d6116184eefad967e1ed81f5541
7:11
Dumbbells – Level 2, Day 3
Golf Fitness For Everyone

Season 1 - Level 1, Beginner Workouts

35a66bd4047e46db9c18f73b1a5e4bc8
7:50
Bodyweight – Level 1, Day 1
Golf Fitness For Everyone
276a02d14db34f15ac7608898dd27e1e
6:49
Bodyweight – Level 1, Day 2
Golf Fitness For Everyone
e0aec2c2133f4794911da95fbfa2423d
5:43
Bodyweight – Level 1, Day 3
Golf Fitness For Everyone
c978c30c8bf74f7fa768f4056ea379e9
6:16
Bands & Bodyweight – Level 1, Day 1
Golf Fitness For Everyone
25567160d76e4c458e10918837fe50d9
5:31
Bands & Bodyweight – Level 1, Day 2
Golf Fitness For Everyone
b74820d7943e49779e0ef5bc9f0ec5d5
5:50
Bands & Bodyweight – Level 1, Day 3
Golf Fitness For Everyone
071c5b85f45d4b19bd60ac60f4bc7bfa
5:22
Dumbbells – Level 1, Day 1
Golf Fitness For Everyone
bb0974bd603f4a62aa4d86e817e62af5
5:48
Dumbbells – Level 1, Day 2
Golf Fitness For Everyone
7a710c91d3f24492b0e8f1143e19bd75
4:08
Dumbbells – Level 1, Day 3
Golf Fitness For Everyone

Golf Fitness For Everyone: Level 1 Training Plan (Click to download PDF)

Season 1 - Level 2, Intermediate/Advanced Workouts

28b6cddaa0184209bc165e374fd044fd
6:26
Bodyweight – Level 2, Day 1
Golf Fitness For Everyone
Bodyweight – Level 2, Day 2
7:34
Bodyweight – Level 2, Day 2
Golf Fitness For Everyone
977368d57f854b7dbfff43b2a7e2c62f
5:42
Bodyweight – Level 2, Day 3
Golf Fitness For Everyone
Bands & Bodyweight – Level 2, Day 1
5:52
Bands & Bodyweight – Level 2, Day 1
Golf Fitness For Everyone
7f248f1da5ba4650a26bbad318c1f020
5:51
Bands & Bodyweight – Level 2, Day 2
Golf Fitness For Everyone
6d6f31685bd149b49ef03788fe290f86
5:22
Bands & Bodyweight – Level 2, Day 3
Golf Fitness For Everyone
d1eedd132007425b9c0376247ac736b5
5:35
Dumbbells – Level 2, Day 1
Golf Fitness For Everyone
9d47763aacc3456a92923cf5667d9945
5:18
Dumbbells – Level 2, Day 2
Golf Fitness For Everyone
2607db14b840446f871fe44b7b8923b4
5:19
Dumbbells – Level 2, Day 3
Golf Fitness For Everyone

Golf Fitness For Everyone: Level 2 Training Plan (Click to download PDF)

Workout Photo Instructions

Bodyweight Level 1
Double Leg Bridge (1)
Lay flat on back with knees bent and feet flat on floor.
Double Leg Bridge
Drive hips up keeping your back flat.
Open Book (1)
Lay on your side stacking both knees while holding top leg with bottom arm.
Open Book (2)
Rotate upper back open until top arm touches the ground.
Cats and Dogs (1)
Get on all fours with back straight.
Cats and Dogs (2)
Lift head while arching lower back down toward the floor.
Cats and Dogs (3)
Tuck chin while rounding back up toward the sky.
Push-Up (1)
Plank position with legs extended or kneeling.
Push-Up (2)
Lower your body in one piece keeping back straight.
Push-Up (3)
Push back up to plank position.
Workout 2
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Inverted Hamstring (1)
Stand tall with arms to your side and weight favoring one leg.
Inverted Hamstring (2)
Bend forward at the hips lifting one leg while keeping back and arms straight.
Bodyweight Squats (1)
Slightly wider than shoulder width stance with feet flared.
Bodyweight Squats (2)
Sit back keeping knees over feet and your upper body stable.
Bodyweight Squats (3)
Power up from the heels.
Bear Crawl (1)
Start on all fours with knees just off ground.
Bear Crawl (2)
Move one hand and the opposite foot forward.
Bear Crawl (3)
Alternate sides going two forward then two back.
Kickstand Shoulder Turns (1)
Arms crossed with weight on one leg and other leg kicked back.
Kickstand Shoulder Turns (2)
Turn upper body both directions with lower body stabilized.
Workout 3
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Dynamic Hamstring (1)
Lay flat on ground with one leg raised and bent. Workout 1
Dynamic Hamstring (2)
Hold at hamstrings and extend leg straight into the sky.
Dynamic Quad (1)
Lay on your side with legs stacked and bent.
Dynamic Quad (2)
Grab top ankle with top hand and stretch leg back.
Half Kneeling Hip Flexor (1)
Take a knee pushing hips slightly forward and lifting arms over your head.
Half Kneeling Hip Flexor (2)
Lean to raised knee side taking deep breaths.
Lateral Lunge (1)
Stand tall with feet shoulder width apart.
Lateral Lunge (2)
Big step to the side bending knee and sitting back into your hip.
Bands & Bodyweight Level 1
Banded Squats (1)
Slightly wider than shoulder width stance with band around neck and under feet.
Banded Squats (2)
Squat down then back up (see “Bodyweight Squats” for more instructions)
Band Chest Press (1)
Secure band to sturdy object or use partner.
Band Chest Press (2)
Stand inside band holding at chest level.
Band Chest Press (3)
Push band forward keeping a stable base.
Face Pull (1)
Grab secured band with little slack and arm extended.
Face Pull (2)
Pull band toward face working upper back while keeping a strong core.
Banded Lifts (1)
Kneel and grab band secured near the floor.
Banded Lifts (2)
Pull band into chest then push out and up.
Banded Lifts (3)
Extend band back down toward the floor.
Workout 2
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Banded RDL (1)
Stand tall holding band looped under feet.
Banded RDL (2)
Hinge forward while pushing hips back.
Banded RDL (3)
Pull back up while squeezing your glutes.
Banded Push-Up (1)
Plank position with band around back and under hands.
Banded Push-Up (2)
Lower your body in one piece keeping back straight.
Banded Push-Up (3)
Push back up to plank position.
Single Arm Row (1)
Extend one arm forward and hold secured band with little slack.
Single Arm Row (2)
Pull band toward your core while maintaining stability.
Banded Chop (1)
Secure band up high and grab with both hands.
Banded Chop (2)
Take a knee with leg raised on the band side.
Banded Chop (3)
Pull band across your body down and out.
Workout 3
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Banded Rack Split Squat (1)
Loop band under foot and hold with engaged lat.
Banded Rack Split Squat (2)
Take split stance with heel of back foot raised.
Banded Rack Split Squat (3)
Lower knee to ground then push back up.
Half Kneeling Incline Press (1)
Take a knee holding band looped around lowered foot.
Half Kneeling Incline Press (2)
Punch band out and up without arching your back.
Half Kneeling Lat Pull Down (1)
Secure band up high to sturdy object or use partner.
Half Kneeling Lat Pull Down (2)
Hold band in one hand same side as lowered knee.
Half Kneeling Lat Pull Down (3)
Pull band down and back keeping a stable body.
Birddog (1)
Get on all fours.
Birddog (2)
Kick one leg straight back while reaching out with opposite arm.
Birddog (3)
Keep lower back still and alternate sides.
Dumbbell Level 1
Goblet Squat (1)
Hold weight with both hands at chest with an athletic stance.
Goblet Squat (2)
Squat down then back up keeping the abs engaged (See “Bodyweight Squats” for more instructions)
Dumbbell RDL (1)
Stand tall with weights on your thighs.
Dumbbell RDL (2)
Lower weights down legs while pushing hips back.
Dumbbell RDL (3)
Pull back up while squeezing your glutes.
Dumbbell Press (1)
Lay with back straight, feet flat and weights held at each side of chest.
Dumbbell Press (2)
Push weights up until arms are fully extended.
Single Arm Dumbbell Row (1)
Hinge forward with back flat and weight in one hanging arm.
Single Arm Dumbbell Row (2)
Pull weight up to hip while keeping rest of body stable.
Workout 2
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Step Up To Rotation (1)
Hold weight around chest level and place one foot on the step.
Step Up To Rotation (2)
Drive other knee up and rotate upper body to that side.
Dumbbell Pullover (1)
Lay flat holding weight with arms extended out behind head.
Dumbbell Pullover (2)
Raise weight up stretching lats and keeping lower back down.
Half Kneeling Press (1)
Take a knee and hold weight to same side as raised leg.
Half Kneeling Press (2)
Press weight overhead while stretching hip and squeezing glutes.
Half Kneeling Chop (1)
Take a knee and hold weight at chest.
Half Kneeling Chop (2)
Push up and out to raised leg side.
Half Kneeling Chop (3)
Maintain level shoulders and hips while pushing down and out.
Workout 3
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Dumbbell Split Squats (1)
Split stance with back heel raised holding weights to each side.
Dumbbell Split Squats (2)
Drop back knee to the ground then push back up.
Weighted Bridge (1)
Lay flat on back with knees bent, feet flat on floor and weights against thighs.
Weighted Bridge (2)
Drive your hips up keeping the back flat.
Reverse Fly (1)
Hinge forward with back flat holding weights in hanging arms.
Reverse Fly (2)
Raise arms out to your sides squeezing shoulder blades together.
Side Plank (1)
Lay on your side with legs extended and weight supported on the forearm.
Side Plank (2)
Lift hips and knees off ground holding torso in a straight line.
Bodyweight Level 2
Single Leg Bridge (1)
Lay flat on back with one leg bent and the other extended.
(3 SETS OF 10 ON EACH SIDE)
Single Leg Bridge
Drive hips up keeping your back flat and core stable.
Reach Backs (1)
Get on all fours sitting into your heels.
Reach Backs (2)
One arm behind your back rotating the chest open to that side.
Pelvic Tilts (1)
Stand in golf posture with knees bent slightly.
Pelvic Tilts (2)
Move the pelvis forward and back working the lower spine.
T, Y, L and W (1)
Tilt forward with your back flat.
T, Y, L and W (2)
T - Raise arms to your sides with thumbs to the sky.
T, Y, L and W (3)
Y - Raise arms in front of you with the palms turned in.
T, Y, L and W (4)
L - Bend arms 90 degrees and rotate the forearms up.
T, Y, L and W (5)
W - Touch forearms together then raise to your sides.
Workout 2
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Hip Airplane (1)
Stand on one leg and lean forward with the other leg kicked back.
Hip Airplane (2)
Rotate your torso open and closed.
Single Leg Chair Squats (1)
Stand on one leg with the other hovered in front.
Single Leg Chair Squats (2)
Squat to a seated position.
Single Leg Chair Squats (3)
Push back up through the heel.
Side Crawls (1)
Get on all fours with knees just off the ground.
Side Crawls (2)
Move your hands and feet sideways keeping the core braced.
Side Crawls (3)
Three crawls in each direction.
Single Leg Shoulder Turns (1)
Arms crossed with weight on one leg and the other kicked back.
Single Leg Shoulder Turns (2)
Turn upper body both directions with lower body stabilized.
Workout 3
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Soldier Marches (1)
Stand tall with your feet shoulder width apart.
Soldier Marches (2)
Kick leg up to opposite hand alternating sides.
Quad Stretch With Reach (1)
Stand on one leg bending the other back.
Quad Stretch With Reach (2)
Grab and stretch leg further back while reaching to the sky.
Quad Stretch With Reach (3)
Alternate side with walking optional.
Couch Stretch (1)
Half kneeling position with trail foot elevated on chair.
Couch Stretch (2)
Stretch arms over head.
Couch Stretch (3)
Lean to raised knee side and hold for five breaths.
Lateral Bound (1)
Stand on one leg hovering the other.
Lateral Bound (2)
Jump sideways landing softly on the other leg.
Lateral Bound (3)
Alternate sides with speed.
Bands & Bodyweight Level 2
Banded Jump Squats (1)
Athletic stance with band around neck and under feet.
Banded Jump Squats (2)
Sit back keeping knees over feet and your upper body stable.
Banded Jump Squats (3)
Jump with a soft landing.
Banded Single Arm Chest Press (1)
Secure band to sturdy object or use partner.
Banded Single Arm Chest Press (2)
Turn your back and hold in one hand at chest level.
Banded Single Arm Chest Press (3)
Push band forward keeping a stable base.
Band Splits (1)
Hold band with arms extended straight out in front.
Band Splits (2)
Stretch band across your chest without shrugging shoulders.
Split Stance Band Lifts (1)
Secure band at floor level and grab with both hands.
Split Stance Band Lifts (2)
Turn to your side and take a split stance.
Split Stance Band Lifts (3)
Push up and out then back down toward the floor.
Workout 2
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Deadlifts (1)
Stand tall holding band to your sides looped under feet.
Deadlifts (2)
Squat down then stand up stretching the band.
Banded Push-Up (1)
Plank position with band around back and under hands.
Banded Push-Up (2)
Lower your body in one piece keeping back straight.
Banded Push-Up (3)
Push back up to plank position.
Split Stance Single Arm Row (1)
Secure band up high and hold in one hand with little slack.
Split Stance Single Arm Row (2)
Take a split stance then pull the band down and back.
Split Stance Chops (1)
Secure band up high and grab with both hands.
Split Stance Chops (2)
Take a split stance with leg raised on the band side.
Split Stance Chops (3)
Pull band across your body down and out.
Workout 3
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Overhead Split Squat (1)
Loop band under foot and take a split stance.
Overhead Split Squat (2)
Push band straight up over head.
Overhead Split Squat (3)
Lower knee to ground then push back up.
Split Stance Incline Press (1)
Take split stance with band looped under trail foot.
Split Stance Incline Press (2)
Push band up and out keeping a stable core.
Split Stance Lat Pulldown (1)
Secure band up high to sturdy object or use partner.
Split Stance Lat Pulldown (2)
Hold band in one hand and take split stance.
Split Stance Lat Pulldown (3)
Pull band down and back keeping the body still.
Banded Birddog (1)
Get on all fours, loop band around foot and hold with opposite hand.
Banded Birddog (2)
Kick the leg straight back while reaching opposite arm straight out.
Dumbbell Level 2
Goblet Reverse Lunge (1)
Stand tall holding weight at chest level.
Goblet Reverse Lunge (2)
Step one leg back dropping the knee toward the floor.
Goblet Reverse Lunge (3)
Push back to start position alternating side.
Single Leg RDL (1)
Hold weight in one hand with weight favoring opposite side.
Single Leg RDL (2)
Hinge forward lowering weight to side kicking that leg back.
Single Leg RDL (3)
Raise back up maintaining core stability.
Alternating Dumbbell Press (1)
Lay flat with weights held straight up in each arm.
Alternating Dumbbell Press (2)
Lower one weight to chest level then push back up alternating sides.
Single Leg Dumbbell Row (1)
Hinge forward with one leg kicked back holding weight to that side.
Single Leg Dumbbell Row (2)
Pull weight up to hip while keeping a flat back and stable core.
Workout 2
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Single Leg Squat To Bench (1)
Stand on one leg holding a weight at your chest.
Single Leg Squat To Bench (2)
Squat to a seated position kicking the other leg out.
Single Leg Squat To Bench (3)
Push back up through the heel.
Pullover With Glute Activation (1)
Feet on the floor with your back elevated and flat.
Pullover With Glute Activation (2)
Hold weight extended behind your head.
Pullover With Glute Activation (3)
Raise weight up stretching lats while activating the glutes.
Half Kneeling Alternating Press (1)
Take a knee and hold weights to each side of your head.
Half Kneeling Alternating Press (2)
Push one weight straight up then down alternating sides.
Split Stance Dumbbell Chop (1)
Take a split stance pushing weight up and out to raised leg side.
Split Stance Dumbbell Chop (2)
Maintain level shoulders and hips while pushing down and out.
Workout 3
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Single Leg Dumbbell Bridge (1)
Lay flat with one knee bent, other leg extended and a weight on your hips.
Single Leg Dumbbell Bridge (2)
Drive your hips up keeping the back flat.
Reverse Fly (1)
Hinge forward with back flat holding weight in one hanging arm.
Reverse Fly (2)
Raise weight out to your side keeping the arm straight.
Single Arm Dumbbell Press (1)
Lay flat with one arm bent holding a weight.
Single Arm Dumbbell Press (2)
Push weight straight up then lower back down.
Side Plank (1)
Lay on your side with legs extended and weight supported on the forearm.
Side Plank (2)
Lift hips and knees off ground holding torso in a straight line.

Total:$0

Try 7-days free

Save videos to...

playlist_add

Create new playlist

0/150

Share

 
Copy

  • Home

  • Memberships

  • Library

  • Account
    • Search Near Me