The Ultimate 20-Minute Golf Workout Routine

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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 video, Coach Leo Rooney demonstrates the everyday 20-minute routine you can do at home to build baseline golf strength.
Exercise timestamps:
Forward lunge overhead reach (0:37)
Forward lunge with side bend (0:58)
Forward lunge with rotation (1:14)
Glute bridges (1:34)
Bird dogs (1:59)
T-spine rotations (2:18)
Cat cow (2:33)
90/90 hip mobility (3:03)
Tactical frogs with rotation (3:44)
Half froggers with rotation (4:23)
Push-up with downward dog (4:59)
World’s greatest stretch (5:25)
X-Factor (6:07)
Medicine ball throws (6:48)
Single arm cable push (7:55)
Lateral lunge with kettlebell (8:40)
Kettlebell carry march (9:45)
Single leg RDL (10:15)
Learn more about The Index Experiment: www.golfersjou...

[@manupc5452]

Thanks so much for the great video.This is the best golf workout video I saw so far❤❤❤❤

[@hardybros21]

Time stamps at each movement or written plan pls! Great content!

[@GolfersJournal]

Good call! Added to video description.

[@tephros19]

This is great. Thanks for making and posting this.

[@john-michaelfawley1017]

Can you swap a resistance band for the med ball throw?

[@leorooney]

Absolutely!

[@scottplaysgolf]

Would be better if the full routine was shown to follow along exactly.

[@manawelian]

Any alternative to med ball throws if your gym does not have a concrete wall available?

[@leorooney]

You can still use a medball and do quick rotations across the body without letting go of the ball. This will also help you create better "brakes" so it's a great alternative. You can also use a cable machine (Keiser even better) and perform fast rotations across the body with straight arms mimicking the speed of a throw. You cannot go all out because the weight rack will move slower than you, but it's still a good alternative.