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Golf Women's Power

A 10-week golf power block for women golfers. Trains rotational hip drive, vertical force, and core stability across three focused power sessions per week, with a programmed deload and peak-light finish.

4.8(312 reviews)
4,567 enrolled
Intermediate
Golf
Frequency3 days/week
Duration10 weeks
EquipmentFull Gym
Total Workouts50

Women-focused golf power

Rotational hip drive

Vertical force development

Anti-rotation core stability

Programmed deload

Program Details

Training StyleFull Body
DifficultyIntermediate
Weekly Sessions3 workouts
Total Duration10 weeks
Equipment RequiredFull Gym

Who Is This For?

Athletes
Female

Week 1

D1

Hip Drive Power

Phase 1 — Base — hip drive and lower-body explosive work — squat, hinge, and unilateral patterns.

50 min
power
6 exercises

  1. Hip Thrusts

    4 sets × 12 reps · Rest 60 sec

  2. Sumo Deadlift

    4 sets × 8 reps · Rest 90 sec

  3. Lateral Band Walks

    3 sets × 15 each · Rest 30 sec

  4. Single-Leg Romanian Deadlift

    3 sets × 8 each · Rest 60 sec

  5. Goblet Squat

    3 sets × 12 reps · Rest 60 sec

  6. Kettlebell Swings

    3 sets × 15 reps · Rest 60 sec

D2

Rest Day

Recovery or play golf

0
strength
Rest
D3

Rotation & Core

Phase 1 — Base — rotational power and anti-rotation core work — cable, medicine ball, and band-resistance variations.

45 min
power
6 exercises

  1. Cable Woodchops

    4 sets × 10 each · Rest 60 sec

  2. Medicine Ball Rotation Throws

    3 sets × 8 each · Rest 60 sec

  3. Pallof Press

    3 sets × 12 each · Rest 45 sec

  4. Dead Bug with Rotation

    3 sets × 8 each · Rest 45 sec

  5. Half-Kneeling Cable Lift

    3 sets × 10 each · Rest 60 sec

  6. Plank with Hip Dip

    3 sets × 8 each · Rest 45 sec

D4

Rest Day

Active recovery

0
strength
Rest
D5

Upper Body & Stability

Phase 1 — Base — upper body and shoulder stability — pulling, pushing, and rotator-cuff support work.

45 min
strength
6 exercises

  1. Face Pulls

    4 sets × 15 reps · Rest 45 sec

  2. Single-Arm Row

    4 sets × 10 each · Rest 60 sec

  3. Push-ups

    3 sets × 12 reps · Rest 45 sec

  4. Prone Y-T-W Raises

    3 sets × 8 each · Rest 30 sec

  5. Band Pull-Aparts

    3 sets × 15 reps · Rest 30 sec

  6. Farmers Carry

    3 sets × 30m · Rest 60 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 2

D1

Hip Drive Power

Phase 1 — Base — hip drive and lower-body explosive work — squat, hinge, and unilateral patterns.

50 min
power
6 exercises

  1. Hip Thrusts

    4 sets × 12 reps · Rest 60 sec

  2. Sumo Deadlift

    4 sets × 8 reps · Rest 90 sec

  3. Lateral Band Walks

    3 sets × 15 each · Rest 30 sec

  4. Single-Leg Romanian Deadlift

    3 sets × 8 each · Rest 60 sec

  5. Goblet Squat

    3 sets × 12 reps · Rest 60 sec

  6. Kettlebell Swings

    3 sets × 15 reps · Rest 60 sec

D2

Rest Day

Rest day — recovery between power sessions.

0
strength
Rest
D3

Rotation & Core

Phase 1 — Base — rotational power and anti-rotation core work — cable, medicine ball, and band-resistance variations.

45 min
power
6 exercises

  1. Cable Woodchops

    4 sets × 10 each · Rest 60 sec

  2. Medicine Ball Rotation Throws

    3 sets × 8 each · Rest 60 sec

  3. Pallof Press

    3 sets × 12 each · Rest 45 sec

  4. Dead Bug with Rotation

    3 sets × 8 each · Rest 45 sec

  5. Half-Kneeling Cable Lift

    3 sets × 10 each · Rest 60 sec

  6. Plank with Hip Dip

    3 sets × 8 each · Rest 45 sec

D4

Rest Day

Rest day — recovery between power sessions.

0
strength
Rest
D5

Upper Body & Stability

Phase 1 — Base — upper body and shoulder stability — pulling, pushing, and rotator-cuff support work.

45 min
strength
6 exercises

  1. Face Pulls

    4 sets × 15 reps · Rest 45 sec

  2. Single-Arm Row

    4 sets × 10 each · Rest 60 sec

  3. Push-ups

    3 sets × 12 reps · Rest 45 sec

  4. Prone Y-T-W Raises

    3 sets × 8 each · Rest 30 sec

  5. Band Pull-Aparts

    3 sets × 15 reps · Rest 30 sec

  6. Farmers Carry

    3 sets × 30m · Rest 60 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 3

D1

Hip Drive Power

Phase 1 — Base — hip drive and lower-body explosive work — squat, hinge, and unilateral patterns.

50 min
power
6 exercises

  1. Hip Thrusts

    4 sets × 12 reps · Rest 60 sec

  2. Sumo Deadlift

    4 sets × 8 reps · Rest 90 sec

  3. Lateral Band Walks

    3 sets × 18 each · Rest 30 sec

  4. Single-Leg Romanian Deadlift

    3 sets × 10 each · Rest 60 sec

  5. Goblet Squat

    3 sets × 15 reps · Rest 60 sec

  6. Kettlebell Swings

    3 sets × 18 reps · Rest 60 sec

D2

Rest Day

Rest day — recovery between power sessions.

0
strength
Rest
D3

Rotation & Core

Phase 1 — Base — rotational power and anti-rotation core work — cable, medicine ball, and band-resistance variations.

45 min
power
6 exercises

  1. Cable Woodchops

    4 sets × 12 each · Rest 60 sec

  2. Medicine Ball Rotation Throws

    3 sets × 10 each · Rest 60 sec

  3. Pallof Press

    3 sets × 15 each · Rest 45 sec

  4. Dead Bug with Rotation

    3 sets × 10 each · Rest 45 sec

  5. Half-Kneeling Cable Lift

    3 sets × 12 each · Rest 60 sec

  6. Plank with Hip Dip

    3 sets × 10 each · Rest 45 sec

D4

Rest Day

Rest day — recovery between power sessions.

0
strength
Rest
D5

Upper Body & Stability

Phase 1 — Base — upper body and shoulder stability — pulling, pushing, and rotator-cuff support work.

45 min
strength
6 exercises

  1. Face Pulls

    4 sets × 18 reps · Rest 45 sec

  2. Single-Arm Row

    4 sets × 12 each · Rest 60 sec

  3. Push-ups

    3 sets × 15 reps · Rest 45 sec

  4. Prone Y-T-W Raises

    3 sets × 10 each · Rest 30 sec

  5. Band Pull-Aparts

    3 sets × 18 reps · Rest 30 sec

  6. Farmers Carry

    3 sets × 40m · Rest 60 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 4

D1

Hip Drive Power

Build — peak base-phase intensity for hip drive and lower-body work.

50 min
power
6 exercises

  1. Hip Thrusts

    4 sets × 10 reps · Rest 75 sec

  2. Sumo Deadlift

    4 sets × 6 reps · Rest 120 sec

  3. Lateral Band Walks

    3 sets × 15 each · Rest 30 sec

  4. Single-Leg Romanian Deadlift

    3 sets × 8 each · Rest 75 sec

  5. Goblet Squat

    3 sets × 12 reps · Rest 75 sec

  6. Kettlebell Swings

    3 sets × 15 reps · Rest 60 sec

D2

Rest Day

Rest day — recovery between power sessions.

0
strength
Rest
D3

Rotation & Core

Build — peak base-phase intensity for rotational and core work.

45 min
power
6 exercises

  1. Cable Woodchops

    4 sets × 10 each · Rest 60 sec

  2. Medicine Ball Rotation Throws

    3 sets × 8 each · Rest 60 sec

  3. Pallof Press

    3 sets × 12 each · Rest 45 sec

  4. Dead Bug with Rotation

    3 sets × 8 each · Rest 45 sec

  5. Half-Kneeling Cable Lift

    3 sets × 10 each · Rest 60 sec

  6. Plank with Hip Dip

    3 sets × 8 each · Rest 45 sec

D4

Rest Day

Rest day — recovery between power sessions.

0
strength
Rest
D5

Upper Body & Stability

Build — peak base-phase intensity for upper-body work.

45 min
strength
6 exercises

  1. Face Pulls

    4 sets × 15 reps · Rest 45 sec

  2. Single-Arm Row

    4 sets × 10 each · Rest 75 sec

  3. Push-ups

    3 sets × 12 reps · Rest 60 sec

  4. Prone Y-T-W Raises

    3 sets × 8 each · Rest 30 sec

  5. Band Pull-Aparts

    3 sets × 15 reps · Rest 30 sec

  6. Farmers Carry

    3 sets × 30m · Rest 75 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 5

D1

Hip Drive Power

Deload Week — intensity reset for lower-body work — reduced volume and load.

50 min
power
6 exercises

  1. Hip Thrusts

    3 sets × 8 reps · Rest 45 sec

  2. Sumo Deadlift

    3 sets × 6 reps · Rest 75 sec

  3. Lateral Band Walks

    2 sets × 12 each · Rest 30 sec

  4. Single-Leg Romanian Deadlift

    2 sets × 6 each · Rest 60 sec

  5. Goblet Squat

    2 sets × 10 reps · Rest 60 sec

  6. Kettlebell Swings

    2 sets × 12 reps · Rest 45 sec

D2

Rest Day

Rest day — recovery between power sessions.

0
strength
Rest
D3

Rotation & Core

Deload Week — intensity reset for rotational and core work.

45 min
power
6 exercises

  1. Cable Woodchops

    3 sets × 8 each · Rest 45 sec

  2. Medicine Ball Rotation Throws

    2 sets × 6 each · Rest 45 sec

  3. Pallof Press

    2 sets × 10 each · Rest 45 sec

  4. Dead Bug with Rotation

    2 sets × 6 each · Rest 45 sec

  5. Half-Kneeling Cable Lift

    2 sets × 8 each · Rest 45 sec

  6. Plank with Hip Dip

    2 sets × 6 each · Rest 45 sec

D4

Rest Day

Rest day — recovery between power sessions.

0
strength
Rest
D5

Upper Body & Stability

Deload Week — intensity reset for upper-body work.

45 min
strength
6 exercises

  1. Face Pulls

    3 sets × 12 reps · Rest 45 sec

  2. Single-Arm Row

    3 sets × 8 each · Rest 60 sec

  3. Push-ups

    2 sets × 10 reps · Rest 45 sec

  4. Prone Y-T-W Raises

    2 sets × 6 each · Rest 30 sec

  5. Band Pull-Aparts

    2 sets × 12 reps · Rest 30 sec

  6. Farmers Carry

    2 sets × 20m · Rest 60 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 6

D1

Hip Drive Power

Phase 2 — Continued progression — continued build — hip drive and lower-body patterns at higher intensities.

50 min
power
6 exercises

  1. Hip Thrusts

    4 sets × 12 reps · Rest 60 sec

  2. Sumo Deadlift

    4 sets × 8 reps · Rest 90 sec

  3. Lateral Band Walks

    3 sets × 15 each · Rest 30 sec

  4. Single-Leg Romanian Deadlift

    3 sets × 8 each · Rest 60 sec

  5. Goblet Squat

    3 sets × 12 reps · Rest 60 sec

  6. Kettlebell Swings

    3 sets × 15 reps · Rest 60 sec

D2

Rest Day

Rest day — recovery between power sessions.

0
strength
Rest
D3

Rotation & Core

Phase 2 — Continued progression — continued build — rotational power at higher intensities.

45 min
power
6 exercises

  1. Cable Woodchops

    4 sets × 10 each · Rest 60 sec

  2. Medicine Ball Rotation Throws

    3 sets × 8 each · Rest 60 sec

  3. Pallof Press

    3 sets × 12 each · Rest 45 sec

  4. Dead Bug with Rotation

    3 sets × 8 each · Rest 45 sec

  5. Half-Kneeling Cable Lift

    3 sets × 10 each · Rest 60 sec

  6. Plank with Hip Dip

    3 sets × 8 each · Rest 45 sec

D4

Rest Day

Rest day — recovery between power sessions.

0
strength
Rest
D5

Upper Body & Stability

Phase 2 — Continued progression — continued build — upper-body patterns at higher intensities.

45 min
strength
6 exercises

  1. Face Pulls

    4 sets × 15 reps · Rest 45 sec

  2. Single-Arm Row

    4 sets × 10 each · Rest 60 sec

  3. Push-ups

    3 sets × 12 reps · Rest 45 sec

  4. Prone Y-T-W Raises

    3 sets × 8 each · Rest 30 sec

  5. Band Pull-Aparts

    3 sets × 15 reps · Rest 30 sec

  6. Farmers Carry

    3 sets × 30m · Rest 60 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 7

D1

Hip Drive Power

Phase 2 — Continued progression — continued build — hip drive and lower-body patterns at higher intensities.

50 min
power
6 exercises

  1. Hip Thrusts

    4 sets × 10 reps · Rest 75 sec

  2. Sumo Deadlift

    4 sets × 6 reps · Rest 120 sec

  3. Lateral Band Walks

    3 sets × 18 each · Rest 30 sec

  4. Single-Leg Romanian Deadlift

    3 sets × 10 each · Rest 60 sec

  5. Goblet Squat

    3 sets × 15 reps · Rest 60 sec

  6. Kettlebell Swings

    3 sets × 18 reps · Rest 60 sec

D2

Rest Day

Rest day — recovery between power sessions.

0
strength
Rest
D3

Rotation & Core

Phase 2 — Continued progression — continued build — rotational power at higher intensities.

45 min
power
6 exercises

  1. Cable Woodchops

    4 sets × 12 each · Rest 60 sec

  2. Medicine Ball Rotation Throws

    3 sets × 10 each · Rest 60 sec

  3. Pallof Press

    3 sets × 15 each · Rest 45 sec

  4. Dead Bug with Rotation

    3 sets × 10 each · Rest 45 sec

  5. Half-Kneeling Cable Lift

    3 sets × 12 each · Rest 60 sec

  6. Plank with Hip Dip

    3 sets × 10 each · Rest 45 sec

D4

Rest Day

Rest day — recovery between power sessions.

0
strength
Rest
D5

Upper Body & Stability

Phase 2 — Continued progression — continued build — upper-body patterns at higher intensities.

45 min
strength
6 exercises

  1. Face Pulls

    4 sets × 18 reps · Rest 45 sec

  2. Single-Arm Row

    4 sets × 12 each · Rest 60 sec

  3. Push-ups

    3 sets × 15 reps · Rest 45 sec

  4. Prone Y-T-W Raises

    3 sets × 10 each · Rest 30 sec

  5. Band Pull-Aparts

    3 sets × 18 reps · Rest 30 sec

  6. Farmers Carry

    3 sets × 40m · Rest 60 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 8

D1

Hip Drive Power

Peak Week — peak intensity — highest demand on hip drive and lower-body output.

50 min
power
6 exercises

  1. Hip Thrusts

    4 sets × 8 reps · Rest 90 sec

  2. Sumo Deadlift

    4 sets × 5 reps · Rest 120 sec

  3. Lateral Band Walks

    3 sets × 15 each · Rest 45 sec

  4. Single-Leg Romanian Deadlift

    3 sets × 8 each · Rest 75 sec

  5. Goblet Squat

    3 sets × 10 reps · Rest 75 sec

  6. Kettlebell Swings

    3 sets × 15 reps · Rest 75 sec

D2

Rest Day

Rest day — recovery between power sessions.

0
strength
Rest
D3

Rotation & Core

Peak Week — peak intensity — highest demand on rotational output.

45 min
power
6 exercises

  1. Cable Woodchops

    4 sets × 10 each · Rest 75 sec

  2. Medicine Ball Rotation Throws

    3 sets × 8 each · Rest 75 sec

  3. Pallof Press

    3 sets × 12 each · Rest 60 sec

  4. Dead Bug with Rotation

    3 sets × 8 each · Rest 45 sec

  5. Half-Kneeling Cable Lift

    3 sets × 10 each · Rest 75 sec

  6. Plank with Hip Dip

    3 sets × 8 each · Rest 60 sec

D4

Rest Day

Rest day — recovery between power sessions.

0
strength
Rest
D5

Upper Body & Stability

Peak Week — peak intensity — highest demand on upper-body strength.

45 min
strength
6 exercises

  1. Face Pulls

    4 sets × 15 reps · Rest 60 sec

  2. Single-Arm Row

    4 sets × 10 each · Rest 75 sec

  3. Push-ups

    3 sets × 12 reps · Rest 60 sec

  4. Prone Y-T-W Raises

    3 sets × 8 each · Rest 45 sec

  5. Band Pull-Aparts

    3 sets × 15 reps · Rest 45 sec

  6. Farmers Carry

    3 sets × 30m · Rest 90 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 9

D1

Hip Drive Power

Maintained Intensity — lower-body consolidation, intensity held just below peak.

50 min
power
6 exercises

  1. Hip Thrusts

    3 sets × 12 reps · Rest 60 sec

  2. Sumo Deadlift

    3 sets × 8 reps · Rest 90 sec

  3. Lateral Band Walks

    3 sets × 15 each · Rest 30 sec

  4. Single-Leg Romanian Deadlift

    3 sets × 8 each · Rest 60 sec

  5. Goblet Squat

    3 sets × 12 reps · Rest 60 sec

  6. Kettlebell Swings

    3 sets × 15 reps · Rest 60 sec

D2

Rest Day

Rest day — recovery between power sessions.

0
strength
Rest
D3

Rotation & Core

Maintained Intensity — rotational consolidation, intensity held just below peak.

45 min
power
6 exercises

  1. Cable Woodchops

    3 sets × 10 each · Rest 60 sec

  2. Medicine Ball Rotation Throws

    3 sets × 8 each · Rest 60 sec

  3. Pallof Press

    3 sets × 12 each · Rest 45 sec

  4. Dead Bug with Rotation

    3 sets × 8 each · Rest 45 sec

  5. Half-Kneeling Cable Lift

    3 sets × 10 each · Rest 60 sec

  6. Plank with Hip Dip

    3 sets × 8 each · Rest 45 sec

D4

Rest Day

Rest day — recovery between power sessions.

0
strength
Rest
D5

Upper Body & Stability

Maintained Intensity — upper-body consolidation, intensity held just below peak.

45 min
strength
6 exercises

  1. Face Pulls

    3 sets × 15 reps · Rest 45 sec

  2. Single-Arm Row

    3 sets × 10 each · Rest 60 sec

  3. Push-ups

    3 sets × 12 reps · Rest 45 sec

  4. Prone Y-T-W Raises

    3 sets × 8 each · Rest 30 sec

  5. Band Pull-Aparts

    3 sets × 15 reps · Rest 30 sec

  6. Farmers Carry

    3 sets × 30m · Rest 60 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 10

D1

Hip Drive Power (Peak Light)

Peak Light — lower-body work in peak-light shape — fewer sets, sharper reps, lower fatigue.

35 min
power
6 exercises

  1. Hip Thrusts

    3 sets × 10 reps · Rest 60 sec

  2. Sumo Deadlift

    3 sets × 6 reps · Rest 90 sec

  3. Lateral Band Walks

    3 sets × 12 each · Rest 30 sec

  4. Single-Leg Romanian Deadlift

    3 sets × 6 each · Rest 60 sec

  5. Goblet Squat

    3 sets × 10 reps · Rest 60 sec

  6. Kettlebell Swings

    3 sets × 12 reps · Rest 60 sec

D2

Rest Day

Rest day — recovery between power sessions.

0
strength
Rest
D3

Rotation & Core (Peak Light)

Peak Light — rotational work in peak-light shape — fresh, fast, low-volume.

30 min
power
6 exercises

  1. Cable Woodchops

    3 sets × 8 each · Rest 60 sec

  2. Medicine Ball Rotation Throws

    3 sets × 6 each · Rest 60 sec

  3. Pallof Press

    3 sets × 10 each · Rest 45 sec

  4. Dead Bug with Rotation

    3 sets × 6 each · Rest 45 sec

  5. Half-Kneeling Cable Lift

    3 sets × 8 each · Rest 60 sec

  6. Plank with Hip Dip

    3 sets × 6 each · Rest 45 sec

D4

Rest Day

Rest day — recovery between power sessions.

0
strength
Rest
D5

Upper Body & Stability (Peak Light)

Peak Light — upper-body work in peak-light shape — quality over quantity.

30 min
strength
6 exercises

  1. Face Pulls

    3 sets × 12 reps · Rest 45 sec

  2. Single-Arm Row

    3 sets × 8 each · Rest 60 sec

  3. Push-ups

    3 sets × 10 reps · Rest 45 sec

  4. Prone Y-T-W Raises

    3 sets × 6 each · Rest 30 sec

  5. Band Pull-Aparts

    3 sets × 12 reps · Rest 30 sec

  6. Farmers Carry

    3 sets × 25m · Rest 60 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

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