Kai Fitness for Golf Program


The goal of Kai Fitness for Golf is to teach you how to become a better golfer and have explosive golf plays by becoming stronger, and learning the proper way to move your body through the golf swing through a proven golf fitness program. Kai calls this “efficiency through perfect movement.” Along the way, you will also gain greater control, add more distance and power to your game, become stronger mentally, prevent injury, and get into great physical shape through proper weight training.


What Fitness equipment do I need to complete the DVD workouts?


You only need a minimal amount of fitness equipment to follow along with the Kai Fitness DVDs. You get a workout band with your purchase of the DVD. We then recommend dumb bells and a physioball. As you progress in your workouts, we recommend a chin up bar (door frame). That is all you need to get started!




Introduction, Principles, Equipment, Philosophy


Introduction to Kai

Purpose of this DVD Series

Why Workout for Golf

  • Strength
  • Speed
  • Power
  • Balance
  • Stability
  • Flexibility
  • Endurance
  • Control
  • Protect Body

The 4 Principles of Performing an Exercise

  • The Base
  • The Axis
  • The Core
  • Power Flow
  • Cardio
  • Stretching
  • Warm Ups
  • Swing Fault Exercises


Phase 1: Learn & Build


Day 1: ARMS

  • One-arm Twisting Biceps
  • Triceps Kickback
  • Cable Concentration Curl
  • Cable-abducted Triceps
  • Hammer Curl to Overhead
  • Crunches on Ball
  • Cable Pull
  • Cable Push
  • 30-Plank /30-Prone Cobra
  • 4-minute Cardio Running in Place
  • RB Biceps Stretch
  • Triceps Stretch
  • Quadriceps Stretch



  • DB Rotation Exterior
  • Front Lunges
  • Cable Rotation Exterior
  • Backward Lunges
  • DB One-arm Overhead Extension
  • DB Squats
  • DB Rotation Neutral/Abducted
  • One-leg Abductor/Abductor Swing
  • Side Plank
  • Ab Scissors
  • 4-minute Cardio – Bike
  • RB Shoulder Stretch
  • Quadriceps Stretch
  • Gluteus Stretch
  • Hamstring Stretch




  • DB Chest Press
  • DB Bent Over Rowing
  • One-arm DB Chest Press
  • Standing Jockey Row
  • Push Ups
  • Pull Ups
  • Wood Chop Down
  • Push Up Hold Knee Tuck
  • Oblique’s on PB
  • 4-minute Cardio – Bike
  • RB Chest and Back Stretches


Phase 2: Strength & Control


Day 1

  • DB Chest Press Heavy on Bench
  • Hammer Curl to Overhead
  • Push Ups on PB or IB
  • Chin Ups
  • Dead Lift Light BB
  • Dips on PB
  • Wood Chop Up Cable
  • Push Up Hold Rotation
  • Cardio 4-minute Treadmill Push or Running in Place
  • Chest Stretches with RB


Day 2

  • Front to Back lunges
  • PliéLunges
  • Abductor/Adductor
  • DB Step Up on Bench
  • Squats on IB
  • Knee to Elbow
  • Supine Hip Extension on PB
  • Supine Hamstring Curl on PB
  • 4-minute Cardio – Jump Rope
  • Lying Quadriceps, Gluteus, Hamstring Stretch


Day 3

  • 2- arm LateralPull Down cable
  • Jockey Row on Cable
  • Power Clean Light BB
  • Wood Chop Down Cable
  • Pull Ups
  • Straight Rotation with Finish Cable
  • Prone Jack Knife PB
  • Abscissors fast
  • 4-minute Cardio – Bike 20/20 or Jumping Jacks
  • RB One-arm/Two-arm Back Stretches


Phase 3: Power & Distance


Day 1

  • Warm Up (various)
  • Power Clean BB
  • Wood Chop Up MB
  • MB Rotation Fast
  • Cable Pull Fast
  • Jumping Front to Back Lunges
  • Knee to Elbow Fast
  • 4-minute Cardio Treadmill Push 5/20 or High Knees Option
  • RB Stretches


Day 2

  • Warm Up (various)
  • Squats
  • Push Ups (Fast)
  • Bench Jump
  • MB Slam to Ground
  • Cable push Fast
  • Prone Jack Knife on MB Fast
  • 4-minute Cardio Upper Body Ergo5/20
  • FR stretches


Day 3

  • Warm up (various)
  • Dead lift
  • Wood chop down MB
  • Pull Ups
  • Shot Put
  • Straight Cable Rotation Fast
  • Knee to Elbow Standing Fast
  • 4-minute Cardio Squat Jumps or Slow Jog-in-Place
  • RB Stretches


Phase 4: In Season & Scoring


Day 1

  • Incline Bench DB Chest Press Alternating Fast
  • Power Clean BB
  • Push Ups (medium), Heavy w/ Plate, Speed
  • One-arm Cable Pull, Medium, Heavy, Speed
  • Wood Chop Down, Medium, Heavy, Speed – Oblique’s on PB with MB
  • Obliques on PB with MB
  • 4-minute Cardio Upper Body Ergo or Boxing Option
  • RB Chest, Arm and Shoulder Stretches


Day 2

  • One-arm Cable LateralPull Down
  • Deadlift BB
  • Pull Ups
  • Push Up Hold Rotation, Medium, Heavy, Speed
  • Wood Chop Up, Medium, Heavy, Speed (show RB option)
  • MB Slam Down
  • 4-minute Cardio, Pushups to Jump
  • RB One and Two-arm Back Stretches


Day 3

  • Front to Back Lunge with DB
  • Bench Jump or Squat Jump Option
  • BB Squats (show RB option)
  • Knee to Elbow
  • Cable Shot Put Medium, Heavy, Speed
  • Straight Cable Rotation
  • 4-minute Cardio Jump Rope 20/20
  • FR Gluteus, Hamstring, Quadriceps


Phase 5


Golf Warmup

Swing Fault Exercises:

  • Cable Pull
  • Cable Push
  • Straight Rotation w/o Finish, w/Finish, w/Rhythm
  • Cable Back Swing Rotation
  • Cable Hip Rotation
  • Shot Put DB
  • Shot Put RB
  • MB Rotation w/Finish (slow), w/ rhythm
  • Shoulder Rotation with Club Arm Connection
  • DB Pendulum One-arm, Two-arm Connected
  • Shot Put Release of Golf Ball
  • MB Rotation Throw with Partner
  • MB Rotation Throw to Wall
  • Shaft Swing Release (one-arm)
  • Shaft Swing Release (two-arm)


Heathy Golf


Injury Prevention

Healthy Back and Joints

Pain-Free Playing

Weight Control



The Back:

  • Supine Abs in On Floor
  • Abs in Against Wall
  • Cat/Camel
  • Plank
  • Side Plank
  • Super Man on PB
  • Prone Cobra
  • Supine Hip Extension on Elbow Hold Floor
  • Supine Hip Extension PB


The Shoulders:

  • RB Shoulder Rotation Neutral Interior
  • RB Shoulder Rotation Neutral Exterior
  • RB Shoulder Rotation Abducted Interior
  • RB Shoulder Rotation Abducted Exterior
  • DB Side Lying Rear Deltoid
  • Cable Standing rear Deltoid
  • Cable Standing Front Deltoid
  • DB Bent over Pendulum Rotation


The Elbows:

  • DB Wrist Rotation
  • DB Front Extension with Rotation
  • Abducted Triceps Extension Horizontal Hand on Cable with Towel
  • Cable Triceps Pushdown
  • One Hand Golf Club Swing with Shaft (Loose Grip, Release)
  • DB Pendulum


Weight Loss Basics

  • Metabolism Changes
  • The Problem with Sitting
  • The Importance of Frequent Movement
  • The Importance of Muscles
  • Intensity vs. Duration, Weight Training
  • The Power of Walking
  • HIIT vs. Slow Cardio


The Basics of Nutrition

  • How Chemicals Interfere with the Function of our System
  • The Quality of Food
  • Avoid: …
  • Calories In, Calories Out
  • 5 Meals a Day
  • How Much Protein
  • How Many Carbohydrates and Fiber


Super Fit Workouts


Day 1: Arms

  • Alternating Twisting Curl to Overhead DB
  • Close Grip Push Ups
  • Alternating Hammer Curls Fast
  • 2-arm Triceps Kickback
  • Hammer Curl to Overhead with Squats DB
  • Chin Ups
  • One-arm Dips
  • MB Rotation Fast
  • Alternating Overhead Extension Fast DB (Show RB Progression
  • Push Up Hold with Rotation Leg Through
  • Side Plank Raises
  • Push Ups to Jump


Day 2: Legs and Core

  • Front to Back Lunges (Progressions with Weight)
  • Around the World 2 left, 2 right
  • Ab Sequence
  • Squat Jumps
  • Push Up Hold with One-arm Rotation (alternating)
  • Wood Chop Down MB with Acceleration
  • Step Ups on Bench (alternating)
  • Mountain Limbers
  • MB Rotation (fast)
  • Hanging Abs (show progressions)
  • Prone Jack Knife on PB 3 directions
  • 4-minute Cardio 20-minute Slow 20-minute Fast Bike – TM – Jump Rope


Day 3: Chest and Back

  • Alternating Chest Press (fast)
  • 2-arm LateralPull Down Alternating on Cable
  • Push Ups (fast)
  • Standing Jockey Row on Cable
  • Push Ups on Ball (Feet on Ball, plus Indo Board, on 2 Balls)
  • DB Power Cleans
  • Wide Grip Push Ups
  • Pull Ups (fast)
  • Alternating RB Chest Presses (fast)
  • Turkish Getups (8 each side)