Raptor Performance & Wellness
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Raptor Performance + Wellness goal is to help their clients reach their full physical potential through assessment based fitness programs and advanced therapeutic soft tissue modalities.
Incline Prone External Rotate + Press
This move is a great shoulder stability and upper back strength drill for golfers because it trains the exact areas that help control the club, protect the shoulder, and maintain posture through the swing.
Set up chest-supported on an incline bench, rotate the shoulders externally, then press overhead while keeping control through the upper back and shoulder blades.
Why it helps golfers:
• Improves shoulder stability
Stronger rotator cuff and scapular control helps keep the shoulder moving efficiently through the backswing and follow-through.
• Builds upper back strength
A stronger upper back helps support better posture and control in your golf setup.
• Enhances overhead and rotational control
Golfers need the shoulders to move freely while staying stable. This drill teaches control through rotation and pressing.
• Helps reduce compensation
When the shoulders and upper back are stronger, the body doesn’t have to steal motion from the low back or neck.
• Supports better swing mechanics
Better shoulder function can help create a smoother, more controlled swing with less breakdown through posture.
Add this into your golf performance training if you want stronger shoulders, better posture, and more control through your swing.
Save this one and try it in your next upper body or golf prep session.
Golf Workout — Part 3 of 3: Mechanical Load & Power Finisher
After priming the body and building power, rotation, balance, and stability, the final piece is learning how to apply it directly to the golf swing.
This section is built around loading the backswing, sequencing the body, and finishing with speed through the downswing.
Mechanical Load + Power Finisher:
3–5 sets:
* 8–12 reps load the backswing with the Crossover Symmetry Torq Band
* 4–6 reps get power and mechanics through the downswing with the med ball golf swing slam
The Crossover Symmetry Torq Band backswing load helps train the body to feel tension and control through the backswing. For golfers, this matters because a strong backswing is not just about turning more — it’s about loading the right areas with control so the body can create and store energy.
This drill challenges the shoulders, core, hips, and trunk to work together while maintaining posture and position. It helps reinforce the feeling of coiling into the trail side while staying connected through the upper body.
The med ball golf swing slam takes that loaded position and turns it into power. This drill helps train the downswing sequence by teaching the body to drive from the ground, rotate through the hips and trunk, and finish with speed through the ball.
For golfers, the goal is not just to be strong in the gym.
The goal is to transfer that strength into better mechanics, better sequencing, and more power in the swing.
Load it.
Sequence it.
Explode through it.
Stick around for the full workout breakdown.
Golf performance isn’t built by just swinging harder — it’s built by training the body to create force, control rotation, and stay strong through impact.
This workout focused on:
Goblet Squat — building lower-body strength and force from the ground up.
Alternating DB Bench 90/90 — challenging upper-body strength, shoulder stability, and trunk control.
Cable Impact Swings — training rotational power and sequencing through the impact position.
Plank KB Front Push/Pull — developing anti-rotation core strength and full-body stability.
If you want more power, speed, and control in your swing, your training has to support the way your body moves on the course.
Live Life Ferociously.
05/03/2026
CARBS 101 🍚🥔🍎
Carbohydrates are often misunderstood, but for active people and athletes they are one of the most important fuels for performance.
Your body stores carbs as glycogen, which is the primary energy source used during:
• Strength training
• Conditioning
• High-intensity work
• Sport performance
When carbs are too low, performance usually drops and recovery slows down.
Focus on whole food carbohydrate sources like rice, potatoes, oats, fruit, and whole grains to support training, recovery, and daily energy.
Fuel your body so it can perform, recover, and adapt.
Carbs aren’t the enemy — they’re fuel.
Live Life Ferociously.
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