Raptor Performance & Wellness

Golf Workout — Part 1 of 3: Primer Series

Before you start loading heavy or chasing speed, your body needs to be prepared to move well.

This primer is built to wake up the full body in a way that carries over directly to the golf swing — increasing temperature, activating key stabilizers, opening up rotation, and preparing the core to transfer force.

Primer Series:

2 minutes cardio
Row or bike preferred

Then 3 rounds:

* 15 second sprint on bike or rower
* 6–8 weighted prone snow angels
* 6–8/side weighted side-lying T-spine openers
* 6–8/side weighted dead bugs

The short cardio burst helps elevate heart rate, increase blood flow, and prep the nervous system for power output.

The prone snow angels target the upper back, scapular control, and shoulder mobility — all important for maintaining posture and creating a strong backswing position.

The side-lying T-spine openers help improve thoracic rotation, which is huge for golfers who want better turn without compensating through the low back.

The weighted dead bugs challenge core control, rib cage position, and pelvic stability — helping the body resist unwanted movement while still allowing rotation through the right areas.

For golfers, this is more than just a warm-up.

It’s about preparing the body to rotate, stabilize, and produce force from the ground up.

Stick around for Parts 2 and 3.

Protein 101.

If you train hard but under-eat protein, you’re limiting your results.

Strength.
Power.
Conditioning.
All of it creates tissue stress.

Protein is what allows your body to repair, rebuild, and adapt.

For most active adults:
👉🏼 0.7–1.0g per pound of goal bodyweight
(And higher if training volume and intensity increase.)

But it’s not just about hitting a number.

✔️ Consistent intake daily
✔️ Spread across meals
✔️ Food first, supplements second

Protein supports muscle repair, enzyme function, hormone production, and long-term performance.

If you want to move better, recover faster, and build real strength — start with your plate.

Live Life Ferociously. 🦖

Strength isn’t just about how much weight is on the bar.

It’s your ability to produce force — with control, stability, and intent.

Big muscles don’t automatically mean strong movement.
If you can’t control it, you don’t own it.

At Raptor Performance & Wellness, we train for:

• Force production
• Joint stability
• Tissue durability
• Real-world performance

Strong. Stable. Controlled. Durable.

Train with purpose.
Build capacity.
Perform at a higher level.

Live Life Ferociously. 🦖