[RZC] Week 1 – Day 1. SETUP AND ALIGNMENT.
Today’s checklist
- Watch the 3-Hole Challenge Assessment Video (below)
- Range: Perform the REDZONE Assessment
- Use one club that can reach ALL THREE targets (GOTO club)
- Assign 3 x Targets (50 yards, 75 yards & 100 yards)
- Hit in sequence to each of the three targets (repeat 6 times – total 18 shots)
- Note landing point only. Distance from target converts to point total (reference worksheet)
- Calculate total points scored
- REPORT YOUR REDZONE ASSESSMENT RESULTS
- Watch GTG: Setup & Alignment (below)
- Perform Setup & Alignment GTG for 15-minutes throughout the day
- Early Morning Flexibility (EMF)
- POST TO YOUR DAILY JOURNAL ON THE FACEBOOK COACHING PAGE
- Post a picture of your assessment on Facebook.
range ASSESSMENT TEST
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Downloads
DOWNLOAD ASSESSMENT SHEETRight Click the above link and select "Save Link As" to save to your computer. To accurately track distances, download, print, and take this worksheet with you to the driving range.
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SETUP & ALIGNMENT (GTG)
EARLY MORNING FLEXIBILITY (EMF)
(roughly 10 to 15 – minutes)
Equipment required: Yoga Mat
DYNAMIC MOBILITY (8-MINUTES)
1A) Prone Knee to Chest x :30 each leg
1B) Crucifix (alternate legs) x :60
1C) Open Book x :30 each side
1D) Backswing Angel x :60
1E) Knee Side Drop Out x :30 each leg
1F) Inch Worm x :60
1G) Bodyweight Prisoner Squat x :60
1H) Arm Circles x :60
FLEXIBILITY (6 MINUTES)
2A) Standing Shoulder Cross Body Stretch x :30 each arm
2B) Standing Hamstring Arm Hang x :30
2C) Kneeling Hip Flexor x :30 each leg
2D) Downward Dog w/ Calf Focus x :30 each leg
2E) Cobra Pose x :30
2F) Figure 4 Leg Lock (in honor of Rick Flair – Woo!) x :30 each leg
2G) Happy Baby x :60
Downloads
- DOWNLOAD PRINTABLE EMF
Right Click the above link and select "Save Link As" to save to your computer. To accurately keep track and follow EMF workout, download, print, and take this worksheet to your gym.
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