CardioGolf Online Studio

Wednesday Performance Plan
What’s Included in the CardioGolf® Weekly Performance Plan-

https://tv.cardiogolf.com/wednesday

Each week inside the CardioGolf® Weekly Performance Plan is thoughtfully organized to support the entire golfer—body, swing, mind, and lifestyle—while remaining flexible enough to fit real life.

You’ll see a combination of the following training sessions:

🟢 Pre-Round Warm-Ups

Short, efficient warm-up sessions designed to:
Prepare your body to swing safely and freely
Improve mobility, activation, and coordination
Help you step onto the first tee feeling ready—not stiff

These can be used before practice, before play, or anytime you need to wake up your body.

🟢 Strength Training Sessions

Golf-specific strength sessions focused on:
Power and stability
Balance and posture
Injury prevention and joint health

Strength work supports your swing by improving how you create and transfer force—without bulky lifting or excessive fatigue.

🟢 Cardio & Mobility Sessions
These sessions help you:
Build endurance for walking and playing 18 holes
Maintain energy late in the round
Improve flexibility and rotational movement

Cardio and mobility work keeps your body moving well through the season and supports recovery between rounds.

🟢 Signature Training Session: Groove Your Swing

This is our hallmark CardioGolf® session.
Groove Your Swing sessions:
Blend movement and swing drills
Reinforce efficient swing patterns
Improve rhythm, sequencing, and feel

These sessions help your body learn the swing, not just think about it—bridging the gap between fitness and performance.

🟢 Practice Sessions

Structured practice sessions designed to:
Add purpose to your range time
Improve consistency and confidence
Focus on skills that actually transfer to the course
These sessions help you practice smarter—not longer.

🟢 Mental Training & Course Strategy

Because golf performance isn’t just physical.
You’ll also find training focused on:
Course management and shot selection
Decision-making under pressure
Focus, confidence, and emotional control

These sessions help you play more strategically and stress less on the course.

🟢 Lifestyle & Recovery Training

Performance improves when life supports it.
Lifestyle-focused training includes:
Sleep and recovery habits
Energy management
Time management for busy schedules
Tips for balancing golf, family, and daily life
This ensures training fits into your life—not the other way around.

Flexible by Design

Some days you’ll complete a 5-minute micro session.
Other days you may stack sessions or go longer.
Both count.

The goal is consistent progress, not perfection.

7-min Post-Round Stretch for Recovery and Injury Prevention-
Wednesday Performance Plan

We all know the importance of a pre-round warm up routine to fully prepare the body for the strains of a round of golf, but do you know that stretching after a round of golf can help restore muscle imbalances that could lead to swing flaws and injuries?

Post-round stretching can help restore muscle imbalances and increase mobility and range of motion in your muscles. Stretching after a round of golf, not only feels good, but it is a perfect time to increase flexibility because your muscles are already warm and loose, which makes stretching easier. You will want to focus on the muscles that are chronically tight. These muscles may be different for everyone.

Post-Round Stretching Benefits include:

Reduces Muscle Soreness: After a round of golf, muscles can be tight and sore. Stretching helps to alleviate this soreness by relaxing the muscles and improving blood flow to the affected areas.

Aids Recovery: Post-round stretching helps in the recovery process by reducing muscle stiffness and preventing the buildup of lactic acid. This can lead to quicker recovery times, allowing golfers to feel better sooner.

Prevents Injury: Regular stretching can help maintain muscle flexibility and joint health, reducing the risk of injuries over time. This is particularly important for repetitive movements involved in golf.

Improves Range of Motion: Maintaining and improving the range of motion in key areas such as the hips, spine, and shoulders can lead to better swings and overall golf performance.

For more information visit CardioGolf.com.

https://tv.cardiogolf.com/wednesday/videos/post-round-stretch-may-29

7-min Post-Round Stretch for Recovery and Injury Prevention - Wednesday Performance Plan - CardioGolf® Online Studio We all know the importance of a pre-round warm up routine to fully prepare the body for the strains of a round of golf, but do you know that stretching after a round of golf can help restore muscle imbalances that could lead to swing flaws and injuries? Post-round stretching can help restore mus...

9-min Upper Body Workout (070)-
Wednesday Performance Plan

A strong and stable upper body is essential for maintaining control, generating power, and preventing injury in your golf swing. This CardioGolf® Upper Body Workout is designed to improve your strength, mobility, and endurance, helping you develop a smoother, more powerful swing.

Whether you’re in the off-season or maintaining strength year-round, this workout will help you stay at the top of your game—both on and off the course!

Equipment Needed:
✅ CardioGolf® Slope – Improve balance, stability, and swing efficiency
✅ CardioGolf® Shortee Practice Training Club – Enhance swing mechanics and coordination
✅ Dumbbells (optional) – Add resistance to build strength

No equipment? No problem! Modify the exercises to fit your needs and work within your own range of motion.

Upper Body Moves to Elevate Your Game:

*Shoulder Press – Build upper body strength for a controlled, powerful swing
*Bicep Curl – Strengthen arms for better club control
*Tricep Press – Improve arm extension for a smoother release
*Hammer Curl – Develop grip and forearm strength
*Tricep Kickbacks – Enhance arm stability for a more fluid swing
*Upright Row – Strengthen shoulders and upper back for better posture
*Side Flexion – Improve core flexibility for greater rotation
*Takeaway – Train the muscles used in the backswing for consistency
*Core Swings – Activate the core for more power and balance

This CardioGolf® Upper Body Workout will help you build strength, improve swing mechanics, and prevent fatigue on the course. Let’s get started and take your golf fitness to the next level!

9-min Upper Body Workout (070) - Wednesday Performance Plan - CardioGolf® Online Studio A strong and stable upper body is essential for maintaining control, generating power, and preventing injury in your golf swing. This CardioGolf® Upper Body Workout is designed to improve your strength, mobility, and endurance, helping you develop a smoother, more powerful swing. Whether you’re ....

CardioGolf® Online Studio Weekly Performance Plan-Week-34-

his week, commit to practice that won’t consume your life—but can absolutely transform your game.

You don’t need to spend hours at the gym or on the driving range to improve. Short, focused sessions can help you move better, groove more efficient swing patterns and build confidence that carries onto the golf course.

Follow this week’s plan, stay consistent and give each session your full attention. A few purposeful minutes each day can create lasting improvement.

Train the movement. Trust the motion. Move better. Swing better. Play better.

CardioGolf® Weekly Performance Plan-34 This is your CardioGolf® Online Studio Performance Plan—a full week of training sessions laid out for you. Simply sign into your CardioGolf® Online Studio subscription and go to the Weekly Performance Plan. Not a CardioGolf™…

Here are my thoughts about the controversial Good Good and Callaway ad:

I do not advocate violence against anyone. I sincerely hope everyone involved listens to the concerns being expressed and considers a different approach to future content.

Let’s create more educational and inclusive content—not content designed simply for shock value. I want people from every background to feel welcomed into golf, excited to play, interested in learning, and comfortable watching golf content and purchasing equipment.

Golf is a wonderful game to share and a great way to spend time with family and friends. It has also been my passion and livelihood for most of my life.

I want to support our golf community with positive, wholesome and helpful content. We can all learn from this and try to do better.

Karen Palacios-Jansen
Creator of CardioGolf®

CardioGolf® Daily Dose: Not Every Golf Tip Is for You

Before trying a golf tip, ask:

* Is this a fundamental every golfer should learn?
* Is it designed for someone with exceptional strength or mobility?
* Is it intended to correct a specific swing flaw?
* Do I actually have that swing flaw?

A tip may be excellent—but completely wrong for your swing. If you try every tip you see, you may start fixing problems you don’t have and create new ones.

Understand the purpose of the tip before adding it to your swing.

Diagnose first. Practice second.

Train the movement that fits your swing. Trust your motion.

https://tv.cardiogolf.com/cardiogolf-30-days-to-a-fluid-golf-swing

CardioGolf® Daily Dose 💚

Does a new swing movement feel stiff or awkward? You’re not doing anything wrong—your brain and body are simply learning to work together in a new way.

Practice the movement slowly and correctly. With repetition, unnecessary tension begins to fade, and the motion becomes smoother and more natural.

Be patient with yourself. Awkward is often part of learning.

Train the movement. Trust the motion.

Friday Performance Plan - CardioGolf® Online Studio What’s Included in the CardioGolf® Weekly Performance Plan- Each week inside the CardioGolf® Weekly Performance Plan is thoughtfully organized to support the entire golfer—body, swing, mind, and lifestyle—while remaining flexible enough to fit real life. You’ll see a combination of the fol...