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Stabilization Endurance Workout - Level 1

4 weeks/3 days a week/Beginner & Intermediate

Start This Plan

Stabilization Endurance Workout - Level 1

4 weeks/3 days a week/Beginner & Intermediate

Stabilization Endurance Workout - Level 1

4 weeks/3 days a week/Beginner & Intermediate

Workout Goals

Monday
Wednesday
Friday

Stabilization Endurance Workout - Level 1- Week 1

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight
	Core: Plank Abs / Beginner	Core: Plank 1 sets, 00:01:00	1	00:01:00		--:--	Core, Balance & Reactive -- 1 rds
	Core: Side Plank Obliques / Beginner	Core: Side Plank 1 sets, 00:01:00	1	00:01:00		--:--	Core, Balance & Reactive -- 1 rds
	Core: Bird Dog Beginner	Core: Bird Dog 1 sets, 12 reps	1		12	--:--	Core, Balance & Reactive -- 1 rds
	Core: Half Kneeling Pallof Press Abs / Beginner	Core: Half Kneeling Pallof Press 1 sets, 12 reps	1		12	--:--	Core, Balance & Reactive -- 1 rds
	Core: Single Leg Balance Golf Stance Beginner	Core: Single Leg Balance Golf Stance 1 sets, 00:01:00	1	00:01:00		--:--	Core, Balance & Reactive -- 1 rds
	Core: Squat Jump to Stabilization Glutes / Beginner	Core: Squat Jump to Stabilization 1 sets, 5 reps, 01:30 rest	1		5	01:30	Core, Balance & Reactive -- 1 rds
3 sec hold on landing
	Step Up to Balance Beginner	Step Up to Balance 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
	Goblet Squat: 4-2-1 Tempo Glutes / Beginner	Goblet Squat: 4-2-1 Tempo 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
Tempo: 421
	Floor Dumbbell Press: 4-2-1 Tempo Chest / Beginner	Floor Dumbbell Press: 4-2-1 Tempo 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
Tempo: 421
	Standing Dumbbell Row: 4-2-1 Tempo Lats / Beginner	Standing Dumbbell Row: 4-2-1 Tempo 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
Tempo: 421
	Seated Dumbbell Military Press 4-2-1 Tempo Shoulders / Beginner	Seated Dumbbell Military Press 4-2-1 Tempo 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
Tempo: 421
	Floor Dumbbell Skull Crushers: 4-2-1 Tempo Triceps / Beginner	Floor Dumbbell Skull Crushers: 4-2-1 Tempo 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
Tempo: 421
	Standing Dumbbell Curls: 4-2-1 Tempo	Standing Dumbbell Curls: 4-2-1 Tempo 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
Tempo: 4-2-1-0
	Foam Roll - IT Bands Outer Thighs / Very Easy	Foam Roll - IT Bands 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Glutes Glutes / Very Easy	Foam Roll - Glutes 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Adductors Groin / Very Easy	Foam Roll - Adductors 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Thoracic Spine Middle Back / Very Easy	Foam Roll - Thoracic Spine 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Lats Lats / Very Easy	Foam Roll - Lats 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Calves Calves / Very Easy	Foam Roll - Calves 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling

normal
superset
alternate
circuit

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Workout Plan Summary

Stabilization Endurance Workout - Level 1 Looking to get more stability, balance, endurance and strength? This Stabilization Endurance workout takes you through a 4 week program developing high levels of stability that will prepare you for optimal strength and power gains. Take the next step to... more

Stabilization Endurance Workout - Level 1

Looking to get more stability, balance, endurance and strength? This Stabilization Endurance workout takes you through a 4 week program developing high levels of stability that will prepare you for optimal strength and power gains. Take the next step toward better health and better GOLF!

Stabilization Endurance Workout - Level 1- Week 1

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight
	Core: Plank Abs / Beginner	Core: Plank 1 sets, 00:01:00	1	00:01:00		--:--	Core, Balance & Reactive -- 1 rds
	Core: Side Plank Obliques / Beginner	Core: Side Plank 1 sets, 00:01:00	1	00:01:00		--:--	Core, Balance & Reactive -- 1 rds
	Core: Bird Dog Beginner	Core: Bird Dog 1 sets, 12 reps	1		12	--:--	Core, Balance & Reactive -- 1 rds
	Core: Half Kneeling Pallof Press Abs / Beginner	Core: Half Kneeling Pallof Press 1 sets, 12 reps	1		12	--:--	Core, Balance & Reactive -- 1 rds
	Core: Single Leg Balance Golf Stance Beginner	Core: Single Leg Balance Golf Stance 1 sets, 00:01:00	1	00:01:00		--:--	Core, Balance & Reactive -- 1 rds
	Core: Squat Jump to Stabilization Glutes / Beginner	Core: Squat Jump to Stabilization 1 sets, 5 reps, 01:30 rest	1		5	01:30	Core, Balance & Reactive -- 1 rds
3 sec hold on landing
	Step Up to Balance Beginner	Step Up to Balance 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
	Goblet Squat: 4-2-1 Tempo Glutes / Beginner	Goblet Squat: 4-2-1 Tempo 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
Tempo: 421
	Floor Dumbbell Press: 4-2-1 Tempo Chest / Beginner	Floor Dumbbell Press: 4-2-1 Tempo 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
Tempo: 421
	Standing Dumbbell Row: 4-2-1 Tempo Lats / Beginner	Standing Dumbbell Row: 4-2-1 Tempo 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
Tempo: 421
	Seated Dumbbell Military Press 4-2-1 Tempo Shoulders / Beginner	Seated Dumbbell Military Press 4-2-1 Tempo 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
Tempo: 421
	Floor Dumbbell Skull Crushers: 4-2-1 Tempo Triceps / Beginner	Floor Dumbbell Skull Crushers: 4-2-1 Tempo 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
Tempo: 421
	Standing Dumbbell Curls: 4-2-1 Tempo	Standing Dumbbell Curls: 4-2-1 Tempo 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
Tempo: 4-2-1-0
	Foam Roll - IT Bands Outer Thighs / Very Easy	Foam Roll - IT Bands 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Glutes Glutes / Very Easy	Foam Roll - Glutes 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Adductors Groin / Very Easy	Foam Roll - Adductors 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Thoracic Spine Middle Back / Very Easy	Foam Roll - Thoracic Spine 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Lats Lats / Very Easy	Foam Roll - Lats 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Calves Calves / Very Easy	Foam Roll - Calves 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling

normal
superset
alternate
circuit

Log this Workout

Workout Plan Summary

Stabilization Endurance Workout - Level 1

Stabilization Endurance Workout - Level 1- Week 1

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight
	Core: Plank Abs / Beginner	Core: Plank 1 sets, 00:01:00	1	00:01:00		--:--	Core, Balance & Reactive -- 1 rds
	Core: Side Plank Obliques / Beginner	Core: Side Plank 1 sets, 00:01:00	1	00:01:00		--:--	Core, Balance & Reactive -- 1 rds
	Core: Bird Dog Beginner	Core: Bird Dog 1 sets, 12 reps	1		12	--:--	Core, Balance & Reactive -- 1 rds
	Core: Half Kneeling Pallof Press Abs / Beginner	Core: Half Kneeling Pallof Press 1 sets, 12 reps	1		12	--:--	Core, Balance & Reactive -- 1 rds
	Core: Single Leg Balance Golf Stance Beginner	Core: Single Leg Balance Golf Stance 1 sets, 00:01:00	1	00:01:00		--:--	Core, Balance & Reactive -- 1 rds
	Core: Squat Jump to Stabilization Glutes / Beginner	Core: Squat Jump to Stabilization 1 sets, 5 reps, 01:30 rest	1		5	01:30	Core, Balance & Reactive -- 1 rds
3 sec hold on landing
	Step Up to Balance Beginner	Step Up to Balance 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
	Goblet Squat: 4-2-1 Tempo Glutes / Beginner	Goblet Squat: 4-2-1 Tempo 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
Tempo: 421
	Floor Dumbbell Press: 4-2-1 Tempo Chest / Beginner	Floor Dumbbell Press: 4-2-1 Tempo 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
Tempo: 421
	Standing Dumbbell Row: 4-2-1 Tempo Lats / Beginner	Standing Dumbbell Row: 4-2-1 Tempo 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
Tempo: 421
	Seated Dumbbell Military Press 4-2-1 Tempo Shoulders / Beginner	Seated Dumbbell Military Press 4-2-1 Tempo 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
Tempo: 421
	Floor Dumbbell Skull Crushers: 4-2-1 Tempo Triceps / Beginner	Floor Dumbbell Skull Crushers: 4-2-1 Tempo 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
Tempo: 421
	Standing Dumbbell Curls: 4-2-1 Tempo	Standing Dumbbell Curls: 4-2-1 Tempo 1 sets, 12 reps	1		12	--:--	Full Body Circuit -- 1 rds
Tempo: 4-2-1-0
	Foam Roll - IT Bands Outer Thighs / Very Easy	Foam Roll - IT Bands 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Glutes Glutes / Very Easy	Foam Roll - Glutes 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Adductors Groin / Very Easy	Foam Roll - Adductors 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Thoracic Spine Middle Back / Very Easy	Foam Roll - Thoracic Spine 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Lats Lats / Very Easy	Foam Roll - Lats 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Calves Calves / Very Easy	Foam Roll - Calves 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling

normal
superset
alternate
circuit

Log this Workout

Workout Plan Summary

Stabilization Endurance Workout - Level 1

Start This Plan

Stabilization Endurance Workout - Level 1

4 weeks/3 days a week/Beginner & Intermediate

Stabilization Endurance Workout - Level 1

4 weeks/3 days a week/Beginner & Intermediate

Stabilization Endurance Workout - Level 1

4 weeks/3 days a week/Beginner & Intermediate

Workout Goals

Workout Plan Navigation

Stabilization Endurance Workout - Level 1- Week 1

Workout Plan Summary

Stabilization Endurance Workout - Level 1- Week 1

Workout Plan Summary

Stabilization Endurance Workout - Level 1- Week 1

Workout Plan Summary