Platesmith

Golf and Racquet Rotation (2 day)

Twice a week for the sports that turn: hips and trunk that rotate with power, shoulders that stay healthy, legs that push. Medicine ball throws and anti-rotation work every session.

  • Beginner
  • 2 days a week
  • About 40 min
  • Full gym
  • Get fit and healthy

All programs

Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

Coming soon toiPhone Coming soon toAndroid

How it progresses

Each exercise has a rep range. Stay at the same weight and add reps until every set reaches the top of the range, then add a little weight and work back up.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Day A

ExerciseSets × reps
Goblet Squat3 × 8-10
Single-Arm Dumbbell Row3 × 8-10
Cable Woodchop3 × 10-12
Pallof Press3 × 10-12
Face Pull3 × 15-20

Day B

ExerciseSets × reps
Romanian Deadlift3 × 8-10
Landmine Press3 × 8-10
Medicine Ball Slam3 × 8-10
Lateral Lunge3 × 8-10
Side Plank3 × 20-40s
Cable External Rotation2 × 12-15

Similar programs

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.