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Online access to every TGJ feature ever published (including the current issue)

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The Index Experiment

The Ultimate 20-Minute Golf Workout

Do this three times a week to build baseline golf strength

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Urban Golf Performance trains some of golf’s best, including Collin Morikawa. Now they are helping Broken Tee Society members build the necessary strength and flexibility to reach their Index Experiment goals in 2024. In this lesson, UGP’s Director of Performance Leo Rooney demonstrates the everyday 20-minute routine you can do at home to build baseline golf strength.

Follow along with the video above, or explore the full workout below. Timestamps correspond to the points in the video at which Leo demonstrates each exercise.

Warm Up

Forward lunge overhead reach (0:37)
- 10 reps each side
Forward lunge with side bend (58)
- 10 reps each side
Forward lunge with rotation (1:14)
- 10 reps each side
Glute bridges (1:34)
- 10 reps each side
Bird dogs (1:59)
- 10 reps each side
T-spine rotations (2:18)
- 10 reps each side
Cat cow (2:33)
- 10 reps each side
90/90 hip mobility (3:03)
- 10 reps each side
Tactical frogs with rotation (3:44)
- 10 reps each side
Half froggers with rotation (4:23)
- 10 reps each side
Push-up with downward dog (4:59)
- 10 reps
World’s greatest stretch (5:25)
- 10 reps
X-Factor (6:07)
- 10 reps each side

Ultimate 20-Minute Golf Workout

Medicine ball throws (6:48)
- Light medicine ball or freeweight (~4 lb.)
- Golf posture
- Load into trail side and throw into wall
- Repeat on opposite side
- Eight reps each side
Single arm cable push (7:55)
- Cable machine or band
- Staggered stance with cable at chest
- Push with cable, pull back with opposite arm
- Two sets of eight reps on each side
- Repeat facing the other direction (pull as opposed to push)
Lateral lunge with kettlebell (8:40)
- Can use kettlebell or dumbbell
- Weight on one side, step laterally away from the weight with opposite foot
- Let weight fall into that side, then drive back to standing position
- Eight reps each side
Kettlebell carry march (9:45)
- Put kettlebell to chest
- Activate core
- March in place
- Eight reps each side
Single leg RDL (10:15)
- Take kettlebell or weight in one hand
- Hinge from opposite hip, lifting weight-side leg behind you as you dip your chest forward to balance
- Drive from hip and glute back to standing position
- Two sets of eight reps each side

The Ultimate 20-Minute Golf Workout

Warm Up

Ultimate 20-Minute Golf Workout

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