Resistance Band Program
The Golf Prep
Program
30 minutes · 2 days a week · Built for the course
🎯 The Philosophy
This isn't a workout — it's golf prep. Every movement was chosen because it directly translates to more power, better balance, and fewer aches on the course. If it doesn't help your game, it's not in here.
📅 The Schedule
- Day 1 (Power & Rotation) — Mon or Tue
- Day 2 (Stability & Strength) — Thu or Fri
- Keep at least 2 days between sessions
- Golf rounds count as active recovery days
🎽 What You Need
A set of resistance bands with handles. Anchor to a door or sturdy post.
Light (yellow)
Medium (green)
Heavier (blue)
⏱ Timing Per Session
- 2 min warm-up (arm circles, hip rolls)
- ~25 min exercises (2–3 sets, slow and controlled)
- 3 min cool-down (gentle stretch)
💡 The Secret
Move slowly and breathe. Bands provide resistance in both directions — that's what makes them so effective and so easy on joints. Never rush a rep.
Day 1 — Power & Rotation
These moves train the exact muscles that drive your swing — hips, core, and shoulders working together.
Tap any exercise to expand
1
Band Wood Chop
Watch: Resistance Band High-to-Low Chop
→
How To
- Anchor the band high — at or above head height on a door or post.
- Stand sideways to the anchor, feet shoulder-width, golf-stance bend in the knees.
- Hold the handle with both hands, arms extended toward the anchor.
- Pull the band diagonally down and across your body — high to low — rotating your torso as you go.
- Finish with hands near the opposite hip. Pause, then slowly return to start.
- Complete all reps on one side, then turn around and repeat on the other.
Golf Payoff: The high-to-low diagonal pull is the exact path your arms and shoulders travel in the downswing. This trains the obliques, lats, and core to fire together — the chain that delivers power from the top of the backswing through to impact.
💬 "You're chopping wood — same motion as bringing the club down. Your body already knows this move."
2
Standing Hip Rotation
Watch: Standing Core Rotation with Band
→
How To
- Anchor band at hip height. Stand sideways to the anchor.
- Hold the handle with both hands at your midsection.
- Feet planted — rotate hips and torso away from the anchor.
- Hold the rotated position for a 2-count, then slowly return.
- Do all reps one direction, then switch sides.
Golf Payoff: Hip mobility and rotation speed are the #1 source of distance for older golfers. This directly trains that turn.
💬 "Pretend you're winding up to hit something really hard, then slowly letting it go."
3
Standing Chest Press
Watch: How To: Standing Band Chest Press
→
How To
- Anchor band at chest height behind you.
- Hold a handle in each hand, elbows bent at 90°, palms facing down.
- Step forward slightly so you feel the tension.
- Press both hands forward until arms are nearly straight.
- Slowly return to start — control it all the way back.
Golf Payoff: Chest and arm strength through the impact zone. Standing also trains balance — just like on an uneven lie.
💬 "You're training the follow-through push you put into every iron shot."
🌿 Day 1 Cool-Down
- Trunk rotation stretch — hold 20 sec each side
- Cross-body shoulder stretch — 20 sec each arm
- Stand tall, deep breath in, slow breath out ×3
Day 2 — Stability & Strength
Balance, posture, and leg strength keep you stable over the ball and protect your back through all 18 holes.
Tap any exercise to expand
1
Seated Row
Watch: How To Do A Resistance Band Row
→
How To
- Sit tall in a sturdy chair. Loop band around feet or anchor low.
- Hold a handle in each hand, arms extended, palms facing each other.
- Pull elbows back, squeezing shoulder blades together.
- Hold for a 1-count at the back, then slowly extend forward again.
Golf Payoff: Strong upper back holds your posture throughout a round. Many golfers lose their spine angle late in the round due to weak upper back muscles.
💬 "Imagine rowing a boat with your elbows — nice and smooth."
2
Side-Step with Band
Watch: Side Steps with Resistance Band
→
How To
- Step both feet inside a looped band, just above the ankles.
- Slight bend in the knees — soft stance, like at address.
- Slow lateral steps to the right: step out with right, bring left to follow.
- Take 10 steps right, then 10 steps back left.
- Keep hips level — no swaying up and down.
Golf Payoff: Golfers constantly shift weight and stabilize on one leg — especially at impact. This trains exactly that hip and glute stability.
💬 "Pretend you're slowly sneaking up on your ball — quiet and controlled."
3
Squat to Curl
Watch: Squat & Bicep Curl with Band
→
How To
- Stand on band with both feet, hold a handle in each hand at sides.
- Feet shoulder-width, toes slightly out — golf stance.
- Sit back slowly into a comfortable squat — only as low as feels good.
- As you stand back up, curl the handles to shoulder height.
- Lower hands as you lower back into the squat — smooth rhythm.
Golf Payoff: Leg drive and spine angle are everything in the golf swing. This builds the glutes and quads that power the ground-up sequence.
💬 "You're practicing the bend-and-stand you do 70+ times every round anyway."
🌿 Day 2 Cool-Down
- Seated hamstring stretch — legs straight, reach forward, hold 20 sec
- Hip flexor stretch — step one foot forward, gentle lunge hold 20 sec
- Arms overhead, side bend left then right — 15 sec each side