Weekly checklist · Right-handed golfer

Golf Conditioning

Core-first strength, lead-arm balancing, lats, balance & mobility. 15–20 min a session — slot them around your golf week.

This week
0sessions / wk
How to slot your week — aim for 6 sessions: 2 Strength A · 2 Strength B · 2 Recovery, plus 1 full rest. Tick each as you finish; the bar fills and resets every Monday. Match effort to your golf that day:
Heavy practice day
→ do Recovery (or rest). Don't stack hard strength on a 3hr range day.
Buggy round / lighter day
→ do Strength A or B. Best day for your harder work.
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Asymmetry rule: always start the left (lead) arm first, match the right to what the left can do, and give the left one extra set — closes the gap instead of reinforcing it.
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Elbow/forearm care: dumbbells stay light + neutral-grip while you're sore. Stop anything that sharpens elbow/finger pain. Ab wheel + heavy dips held back on purpose — see a sports physio if soreness never settles.
This week's sessions

For you only · Not medical, dietitian, or coaching advice. For going pro, a TPI screen + sports nutritionist give a real baseline — this is a safe, mainstream starting point.