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Country Club Athlete
Stay Fit. Hit Bombs.

Power/ Swing Speed Workouts

Prep
hanging iso hold (2x 20seconds)
squat+ reverse lunges bilat (2x4)
plank w shoulder taps (2x20)
Body Weight

00:23

00:32

00:29

00:31

00:23

00:32

00:29

00:31

Circuit 1
Description
Time Required: 15-20 mins
Equipment: Body weight Only
Chest / Shoulders
Warm Up:
Push Ups: 2x10
Shoulder Taps: 2x30 seconds
ER Press: 2.5 pounds (dumbbell or plate)
Chest/Shoulders Circuit:
8 Hand Release Pushups
20 Single Arm Curl to Press (10 each arm)
12 Thumbs Up Scap Raises
15 Posterior Delt on Floor/ Bench (lightweight)
Repeat 4x
Gym Full Body

00:23

00:32

00:29

00:31

00:23

00:32

00:29

00:31
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