Full workout breakdown with pro golfer Lydia Ko:
1. Half-Kneeling Chop — 3 x 6 each side
2. Underhand Row — 4 x 8
3. Med Ball Extension to Single-Leg RDL — 3 x 6
4. Trap Bar Triple Extension — 4 x 3
5. Single-Leg Broad Jump — 3 x 3
6. Anti-Rotation Single-Arm Row — 4 x 10
Every rep here shows up in the swing. Rotational power off the tee. Stability through the strike. Mobility that holds up over 72 holes.
Nobody gets to the top by accident. They train for it.
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Perform for Golf
“Play longer, hit further, think better”
07/13/2026
Comfort zones never led to breakthroughs
Whether it’s stepping up to a high-stakes shot or making a massive pivot in your daily routine, fear is just an indicator of importance – if it didn’t matter, you wouldn’t feel it
Today, pick the one thing on your training schedule or to-do list that you’re avoiding the most – tackle it first
The winners are in. 🎉⛳️
Huge thank you to everyone who entered our Downshift mini board giveaway. The response was unreal, and we wish we could send one to all of you.
Congrats to our 5 winners: Chris Echavia, Keyan Mirzazadeh, Charles Chang Dave Newell, and Daniella Banda. Your boards are shipped and should be landing on your doorstep any day now, if they haven’t already.
Big shoutout to Downshift Golf ® for the mini boards. This won’t be the last one. More giveaways coming soon, so keep it locked. 👀
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11 years old. Mic’d up. Full send. 🎙️⛳️
A behind-the-scenes look at what junior development actually looks like at Perform for Golf.
Aryn Noelle is 11 and already outworking golfers twice her age. She’s been training with our swing coach Dylan Smith in San Rafael, and we mic’d up her session so you can hear the reps, the coaching, and the small details getting her ready to qualify for the U.S. Women’s Open next year.
Every junior we coach gets the same thing. Real training, golf-specific fitness, and an actual plan to get better.
This is where it starts. 💪 if you are interested, dm us to get started
Your pre shot routine might be the most underrated part of your game. Here’s how to build one that actually holds up under pressure. ⛳
Every routine looks a little different, but the best ones share the same three building blocks:
1. Set up your spot. Find level ground for your feet and the ball, and steer clear of old divots. A clean, balanced setup is the foundation for everything that follows.
2. Lock in your practice swing. Behind the ball, off to the side and walk in, wherever feels right. What matters is finding your rhythm before you step up to hit.
3. Visualize the shot. See your landing spot, the roll out, and how the wind is going to play. It only takes a few seconds, but it turns a swing into a plan.
The secret ingredient is consistency. A routine only works if you run it every single time.
So here’s the challenge: next time you’re out, do your pre shot routine before every shot. Tee shot, approach, chip, all of it. That’s how it becomes automatic.
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Can’t shift, can’t swing. It’s that simple. ⛳
Weight shift in transition is one of the most important moves in the golf swing. It’s what lets you bend, twist, and jump off your lead foot in the right sequence. Skip it and everything downstream falls apart.
Here’s how to train it:
1. Set up on the downshift board to feel the lateral move
2. Start your weight on your trail leg (right leg for righties)
3. Shift laterally into your lead leg as you transition
4. Let that shift trigger the bend, twist, and jump in sequence
Rep it slow until the shift feels automatic, then take it to the range.
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07/08/2026
One Membership. Multiple Ways to Train.
At Perform for Golf, we know that health and performance extend beyond the golf course. That's why we're excited to introduce Shared Family Access.
Your membership can now be used by your family members—even if they don't play golf.
Whether they're looking to:
- Build strength
- Improve mobility
- Stay active
- Feel their best
They can train with our expert coaches using your existing sessions.
Because investing in your performance shouldn't mean leaving your family behind.
Ready to learn more? Contact our team or visit our website.
https://www.performforgolf.com/how-it-works
How It Works — Perform for Golf How P4G Membership Works Watch the video below to see how it works or scroll to see the step by step guide Get Started Step-by-step Guide Step 1: Define Your Focus Areas + Consultation Perform for Golf offers a range of services designed specifically for golfers. During your free consultation call w...
Want more clubhead speed? This is the workout.
The Build Swing Speed Circuit:
1️⃣ Bent Over Row: 3x8 reps
2️⃣ Med Ball Chest Pass: 3x6 reps
3️⃣ Trap Bar Jumps: 3x5 reps
4️⃣ Banded Pogo Jumps: 3x10 reps
5️⃣ Single Arm DB Bench Press: 3x6 each arm
6️⃣ KB Assisted Standing Pigeon: 3x6 each side
Six moves that build the strength, power, and mobility your swing runs on. Do this consistently and you’ll feel the difference where it counts: your speed and your distance.
Save this and add it to your training week. ⬇️
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It’s been 100 days since we said goodbye to Kris 🤍
While time keeps moving, his legacy throughout our community continues to live on – so to honor his memory today, we wanted to share some special footage from his Celebration of Life on May 9th
As a manager, coach, and lifelong friend, Kris didn’t just help build this company, but shaped our culture and taught us what leadership looks like when it’s rooted in kindness, dedication, and true friendship
As we mark 100 days since his passing, we commit to carrying his spirit forward in our daily work — thank you to everyone who attended his Celebration of Life, contributed memories, and supported the team through this transition
Please take a moment today to watch, remember, and celebrate Kris with us
Aryn Noelle is 11 and already outworking golfers twice her age. 🏌️♀
We’re getting her ready to qualify for the U.S. Women’s Open next year. But every junior we coach gets the same thing. Real training, golf-specific fitness, and an actual plan to get better.
Want that for your kid? Comment JUNIOR and we’ll get you started.
Click here to claim your Sponsored Listing.
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116 S B St
San Mateo, CA
94401
Opening Hours
| Monday | 6am - 8pm |
| Tuesday | 6am - 8pm |
| Wednesday | 6am - 8pm |
| Thursday | 6am - 8pm |
| Friday | 6am - 8pm |
| Saturday | 6am - 8pm |