Season 2 - Level 1, Beginner Workouts
Season 2 - Level 2, Intermediate/Advanced Workouts
The official wearable of GolfPass. Optimize your sleep, evaluate your fitness and make every workout more efficient.
Season 1 - Level 1, Beginner Workouts
Season 1 - Level 2, Intermediate/Advanced Workouts
Workout Photo Instructions
Bodyweight Level 1
Lay flat on back with knees bent and feet flat on floor.
Drive hips up keeping your back flat.
Lay on your side stacking both knees while holding top leg with bottom arm.
Rotate upper back open until top arm touches the ground.
Get on all fours with back straight.
Lift head while arching lower back down toward the floor.
Tuck chin while rounding back up toward the sky.
Plank position with legs extended or kneeling.
Lower your body in one piece keeping back straight.
Push back up to plank position.
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Stand tall with arms to your side and weight favoring one leg.
Bend forward at the hips lifting one leg while keeping back and arms straight.
Slightly wider than shoulder width stance with feet flared.
Sit back keeping knees over feet and your upper body stable.
Power up from the heels.
Start on all fours with knees just off ground.
Move one hand and the opposite foot forward.
Alternate sides going two forward then two back.
Arms crossed with weight on one leg and other leg kicked back.
Turn upper body both directions with lower body stabilized.
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Lay flat on ground with one leg raised and bent.
Workout 1
Hold at hamstrings and extend leg straight into the sky.
Lay on your side with legs stacked and bent.
Grab top ankle with top hand and stretch leg back.
Take a knee pushing hips slightly forward and lifting arms over your head.
Lean to raised knee side taking deep breaths.
Stand tall with feet shoulder width apart.
Big step to the side bending knee and sitting back into your hip.
Bands & Bodyweight Level 1
Slightly wider than shoulder width stance with band around neck and under feet.
Squat down then back up (see “Bodyweight Squats” for more instructions)
Secure band to sturdy object or use partner.
Stand inside band holding at chest level.
Push band forward keeping a stable base.
Grab secured band with little slack and arm extended.
Pull band toward face working upper back while keeping a strong core.
Kneel and grab band secured near the floor.
Pull band into chest then push out and up.
Extend band back down toward the floor.
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Stand tall holding band looped under feet.
Hinge forward while pushing hips back.
Pull back up while squeezing your glutes.
Plank position with band around back and under hands.
Lower your body in one piece keeping back straight.
Push back up to plank position.
Extend one arm forward and hold secured band with little slack.
Pull band toward your core while maintaining stability.
Secure band up high and grab with both hands.
Take a knee with leg raised on the band side.
Pull band across your body down and out.
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Loop band under foot and hold with engaged lat.
Take split stance with heel of back foot raised.
Lower knee to ground then push back up.
Take a knee holding band looped around lowered foot.
Punch band out and up without arching your back.
Secure band up high to sturdy object or use partner.
Hold band in one hand same side as lowered knee.
Pull band down and back keeping a stable body.
Get on all fours.
Kick one leg straight back while reaching out with opposite arm.
Keep lower back still and alternate sides.
Dumbbell Level 1
Hold weight with both hands at chest with an athletic stance.
Squat down then back up keeping the abs engaged (See “Bodyweight Squats” for more instructions)
Stand tall with weights on your thighs.
Lower weights down legs while pushing hips back.
Pull back up while squeezing your glutes.
Lay with back straight, feet flat and weights held at each side of chest.
Push weights up until arms are fully extended.
Hinge forward with back flat and weight in one hanging arm.
Pull weight up to hip while keeping rest of body stable.
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Hold weight around chest level and place one foot on the step.
Drive other knee up and rotate upper body to that side.
Lay flat holding weight with arms extended out behind head.
Raise weight up stretching lats and keeping lower back down.
Take a knee and hold weight to same side as raised leg.
Press weight overhead while stretching hip and squeezing glutes.
Take a knee and hold weight at chest.
Push up and out to raised leg side.
Maintain level shoulders and hips while pushing down and out.
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Split stance with back heel raised holding weights to each side.
Drop back knee to the ground then push back up.
Lay flat on back with knees bent, feet flat on floor and weights against thighs.
Drive your hips up keeping the back flat.
Hinge forward with back flat holding weights in hanging arms.
Raise arms out to your sides squeezing shoulder blades together.
Lay on your side with legs extended and weight supported on the forearm.
Lift hips and knees off ground holding torso in a straight line.
Bodyweight Level 2
Lay flat on back with one leg bent and the other extended.
(3 SETS OF 10 ON EACH SIDE)
(3 SETS OF 10 ON EACH SIDE)
Drive hips up keeping your back flat and core stable.
Get on all fours sitting into your heels.
One arm behind your back rotating the chest open to that side.
Stand in golf posture with knees bent slightly.
Move the pelvis forward and back working the lower spine.
Tilt forward with your back flat.
T - Raise arms to your sides with thumbs to the sky.
Y - Raise arms in front of you with the palms turned in.
L - Bend arms 90 degrees and rotate the forearms up.
W - Touch forearms together then raise to your sides.
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Stand on one leg and lean forward with the other leg kicked back.
Rotate your torso open and closed.
Stand on one leg with the other hovered in front.
Squat to a seated position.
Push back up through the heel.
Get on all fours with knees just off the ground.
Move your hands and feet sideways keeping the core braced.
Three crawls in each direction.
Arms crossed with weight on one leg and the other kicked back.
Turn upper body both directions with lower body stabilized.
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Stand tall with your feet shoulder width apart.
Kick leg up to opposite hand alternating sides.
Stand on one leg bending the other back.
Grab and stretch leg further back while reaching to the sky.
Alternate side with walking optional.
Half kneeling position with trail foot elevated on chair.
Stretch arms over head.
Lean to raised knee side and hold for five breaths.
Stand on one leg hovering the other.
Jump sideways landing softly on the other leg.
Alternate sides with speed.
Bands & Bodyweight Level 2
Athletic stance with band around neck and under feet.
Sit back keeping knees over feet and your upper body stable.
Jump with a soft landing.
Secure band to sturdy object or use partner.
Turn your back and hold in one hand at chest level.
Push band forward keeping a stable base.
Hold band with arms extended straight out in front.
Stretch band across your chest without shrugging shoulders.
Secure band at floor level and grab with both hands.
Turn to your side and take a split stance.
Push up and out then back down toward the floor.
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Stand tall holding band to your sides looped under feet.
Squat down then stand up stretching the band.
Plank position with band around back and under hands.
Lower your body in one piece keeping back straight.
Push back up to plank position.
Secure band up high and hold in one hand with little slack.
Take a split stance then pull the band down and back.
Secure band up high and grab with both hands.
Take a split stance with leg raised on the band side.
Pull band across your body down and out.
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Loop band under foot and take a split stance.
Push band straight up over head.
Lower knee to ground then push back up.
Take split stance with band looped under trail foot.
Push band up and out keeping a stable core.
Secure band up high to sturdy object or use partner.
Hold band in one hand and take split stance.
Pull band down and back keeping the body still.
Get on all fours, loop band around foot and hold with opposite hand.
Kick the leg straight back while reaching opposite arm straight out.
Dumbbell Level 2
Stand tall holding weight at chest level.
Step one leg back dropping the knee toward the floor.
Push back to start position alternating side.
Hold weight in one hand with weight favoring opposite side.
Hinge forward lowering weight to side kicking that leg back.
Raise back up maintaining core stability.
Lay flat with weights held straight up in each arm.
Lower one weight to chest level then push back up alternating sides.
Hinge forward with one leg kicked back holding weight to that side.
Pull weight up to hip while keeping a flat back and stable core.
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Stand on one leg holding a weight at your chest.
Squat to a seated position kicking the other leg out.
Push back up through the heel.
Feet on the floor with your back elevated and flat.
Hold weight extended behind your head.
Raise weight up stretching lats while activating the glutes.
Take a knee and hold weights to each side of your head.
Push one weight straight up then down alternating sides.
Take a split stance pushing weight up and out to raised leg side.
Maintain level shoulders and hips while pushing down and out.
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Lay flat with one knee bent, other leg extended and a weight on your hips.
Drive your hips up keeping the back flat.
Hinge forward with back flat holding weight in one hanging arm.
Raise weight out to your side keeping the arm straight.
Lay flat with one arm bent holding a weight.
Push weight straight up then lower back down.
Lay on your side with legs extended and weight supported on the forearm.
Lift hips and knees off ground holding torso in a straight line.