Introduction
The Golf Swing ACE (Advanced Corrective Exercise) Program is designed to enhance your movement and swing technique. This program pairs Crossover Symmetry’s training tools with a golf-specific plan that targets the core foundations of golf performance: mobility, stability, sequencing, and speed. Each workout will enhance your body’s movement through the golf swing, unlocking a greater range of motion, stronger positions, and improved energy transfer from the ground up. The training calendar includes three workouts per week for a total of four weeks, with each session taking around 30 minutes, and all you need is the Crossover Symmetry system.
This program works great on its own or as an add-on to your current routine. Once you’ve completed the program, you can reset and repeat it, focus on specific sections that target your weaknesses, or move into more advanced online training programs offered by DRVN. Whether you’re looking to hit it further or just feel better on the course, this program will help you get there as long as you put in the work.
This program includes 3 workouts per week and includes four 3-week phases to work on various demands of the golf swing.
- Week 1: Mobility – Improve flexibility and control through the swing range.
- Phase 2: Posture & Rotation – Reinforce athletic positions and rotational power.
- Phase 3: Stability – Build control through asymmetrical movements & dynamic balance.
- Phase 4: Sequencing & Speed – Train ground-up power transfer & swing-specific explosiveness.
Equipment
Your Crossover Symmetry Dryland Program will use your Crossover Symmetry Shoulder and Crossover Symmetry Hip & Core training systems.
Additionally, the Crossover Symmetry TORQ System is an optional add-on to help build rotational power and speed.
Some exercises will require a golf club to swing.
Program
This is a four-week training plan consisting of three workouts per week, each lasting approximately 30 minutes. The workouts are designed to be efficient and easy to follow, utilizing only the Crossover Symmetry Shoulder and Hip & Core Systems, along with your golf clubs. The program is progressive, meaning the intensity and complexity will build each week. You’ll gradually increase resistance (based on your form and control) and transition from slower, more controlled movements to faster, more explosive drills.
Workout Schedule
There are three workouts to be completed within the week, utilizing three golf-specific supersets.
Warm-Up
Before each workout, complete the Crossover Symmetry Activation programs to get warmed up for your workout. Video demonstrations are included with each workout.
Power/Speed (Optional)
Add the CS TORQ System here to increase power and speed for your golf swing.
Strength / Gym Work (Optional)
Insert any gym or traditional strength work here if you’re integrating the Golf Swing ACE Program into your complete workout plan.
Supersets
For each superset, begin with the first exercise and complete all reps, then move directly to the next exercise, and so on.
After completing 1 round of the superset, rest for about 2-3 minutes, and then start the set again for your next round.
Once you have completed all rounds, proceed to the next superset.
Next Steps
Once you’ve completed the program, you can reset and repeat it, focus on specific sections that target your weaknesses, or move into more advanced online training programs offered by DRVN.
With over 50 Programs in the App for Fitness, Mobility, Biomechanics, and more, DRVN has a Program for every Golfer to improve their Health, their Fitness, and their Game!
