How to perform the warm up component with the heavy weight

  • Attach the heaviest weight (one stripe)
  • Ensure that you have perfomed the warm up routine from the app
  • Golf posture
  • Neutral pelvis and spine
  • See Speed Training table on speedstix.com for reps, sets and weekly progressions
  • Perform swings on dominant and non-dominant sides



Heavy Weight – Regular Swings
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The SpeedStix Protocol