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Golf specific program-TPI Certified.
🏌Play with less Pain⛳️Take Strokes off your game!
➡️ Consistently Drive further with our Golf Specific Program.

24/09/2026

Not every golf workout needs to look like a golf swing!

If your entire golf fitness routine involves twisting a light resistance band while balancing on a BOSU ball, you're missing one of the biggest levers you can pull.

Real distance and clubhead speed aren’t built on gimmicks. They’re built on raw, foundational strength. Your body has to be able to push, pull, and drive heavy loads before it can efficiently control and transfer that force into a golf ball.

Stop overcomplicating your training and keep an eye out for the drop of THE 4-WEEK GOLF DISTANCE & POWER BLUEPRINT.

Comment POWER below and I’ll send you more info🏌‍♂️⚡️

20/09/2026

If you want more clubhead speed off the tee, you have to train the body to transfer force from the ground up through the hips and core.

We are taking the exact in-house golf performance program we use with our players right here at the facility and packaging it into a 4-week downloadable blueprint that you can run at your own gym.

This is the framework we rely on to help golfers unlock serious speed—often picking up 5 to 10 mph of clubhead speed.

No fluff, zero wasted movements, just pure kinetic chain mechanics designed to add yards to your drive and drop strokes from your scorecard.

The training blueprint is dropping in a couple of weeks, and we are opening it up to online access. Comment or DM "POWER" if you want the details and I'll get your name on the list. ⛳️

05/09/2026

Adding yards to your drive in 4 steps doesn't happen by accident—and you can do it at any age. It all starts from the ground up.

If you want more distance off the tee and zero lower back pain on the back nine, you have to train your body to produce force and stabilize under load. Tom is crushing this 4-exercise sequence focusing on foundational strength, anti-rotation control, single-leg balance, and explosive power transfer.

Trap Bar Deadlift: Builds absolute strength through the posterior chain to protect your spine.

Half-Kneeling Cable Pull: Locks in core stability while training the torso rotation needed for a powerful swing sequence.

Single-Leg Med Ball Hold & Tilt: Forces your stabilizers to hold strong under an upright challenge, mimicking real weight transfer.

Split-Stance Med Ball Slam: Teaches your hips and core to fire explosively in unison.

Want to unlock your swing and bulletproof your body? Shoot me a DM to train with us In house or Online 🏌️‍♂️💪

01/09/2026

A lower back that isn't consistently solid is the #1 thing holding golfers back from distance, consistency and overall enjoyment of the game.. If you want to bulletproof your spine and lock in your swing, try this 2-exercise combo.

Exercise 1: Trap Bar Deadlift-to-Carry

What’s Happening: A heavy posterior chain load transitioning straight into a stable, upright farmer’s carry stride, locking down the core and lumbar spine under dynamic movement.

Golf Translation: Forces your spine stabilizers to maintain posture and resist shear stress under heavy loads, building the exact foundational strength your body needs to endure the golf swing.

Exercise 2: Banded Split-Stance Landmine Press
What’s Happening: A half-kneeling or split-stance press against heavy band tension, locking in anti-rotation stability and challenging the cross-body diagonal sling.

Golf Translation: Trains your core to resist unwanted rotation and transfer force explosively from the ground up, mimicking the high-speed rotational demands of your swing.

Tired of cutting your rounds short because your back locks up? We're here to help you get back on the course and play pain-free. DM me to train with us at Perfect Fit Fitness. 🏌️‍♂️💪

29/08/2026

Low back pain is still the #1 thing holding golfers back from distance and consistency. If you want to bulletproof your core and protect your spine under heavy rotational load, try this next-level 2-exercise combo.

Exercise 1: Single-Leg Glute Bridge Floor Press
What’s Happening: A unilateral bridge holding the opposite leg and arm elevated while performing a floor press, locking down the core and hips in a cross-board sling.

Golf Translation: Forces your core and deep spine stabilizers to fight rotational tilt, building the exact diagonal stability your body needs during the golf swing.

Exercise 2: Front-Hold Reverse Lunge
What’s Happening: A reverse lunge paired with a fixed front-loaded cable or band tension, forcing the torso to resist forward flexion and lateral sway.

Golf Translation: Trains your spine to stay upright and brace hard against external forces while your lower body moves independently, preventing posture loss.

Tired of cutting your rounds short because your back locks up? We’re here to help you get back on the course and play pain-free. DM me to train with us at Perfect Fit Fitness. 🏌️‍♂️💪

21/08/2026

Low back pain is the #1 thing holding golfers back from distance and consistency. If you want to protect your spine and build real rotational power, try this 2-exercise combo.

Exercise 1: Cable Front Squat with Iso Curl

What's Happening: A deep squat paired with an isometric bicep hold, loading the quads, glutes, and upper body against constant cable tension.

Golf Translation: Builds lower-body force production and teaches your upper body to stay stable under load.

Exercise 2: Half-Kneeling Cable Woodchop & Overhead Press

What's Happening: A unilateral, rotational movement locking in the hips, core, and obliques while pressing and rotating simultaneously.

Golf Translation: Simulates the golf swing to train thoracic rotation, core anti-rotation, and powerful downswing sequencing.

Tired of sitting out rounds because of back pain? We’re here to help you get back on the course and play pain-free. DM me to train with us at Perfect Fit Fitness. 🏌️‍♂️💪

28/05/2026

Justin owner of in the studio putting in the work. Here is the exact 6-exercise performance protocol we ran through, following the exact order of the video:

1️⃣ Bench Jumps: Pure elastic power. This trains your Rate of Force Development (RFD), teaching your central nervous system to fire fibers instantly so you can aggressively push into the turf and snap the club through impact.

2️⃣ Mid-Cable Cross-Body Chops: Dynamic rotation and torso deceleration. This handles your swing's gas pedal and armor, training your core to transfer power from the hips to the upper body while protecting your spine.

3️⃣ Hex Bar Deadlifts: Your swing’s launchpad. Driving through the floor builds serious vertical ground force—the secret to explosive clubhead speed and raw carrying power.

4️⃣ Seated Kettlebell Z-Press: True postural control. Sitting flat eliminates your ability to cheat by arching your back, forcing deep core engagement and opening up thoracic extension for a bigger backswing turn.

5️⃣ Cable Front-Rack Squats: Perfect for quad dominance and ankle mobility. Holding the load in front forces your core to stay upright, building the lower-body endurance to hold your dynamic posture through all 18 holes.

6️⃣ Bench Bird Dog Rows: Elite anti-rotation and glute stability training. This stops your hips from swaying and teaches your torso to rotate smoothly around a stable base when fatigued.

🏆 How to Program This:

To maximize explosive speed and safety, run the movements in this exact sequence:

🔥 Power (Movements 1-2) 3 sets x 3-5 explosive reps.

Strength (Movements 3-5) 3 sets x 5 heavy reps on deadlifts, 8-10 reps on presses and squats.

🛡️ Stability (Movement 6): 3 sets x 8-10 reps per side to build that back-9 endurance.

Stop guessing in the gym. Start training for the course.

💾 SAVE this post to upgrade your next workout!

27/05/2026

Out here proving that lifting heavy weights can only enhance your swing. 💣⛳️

I left the clubs in the bag for this one—because I was on-site doing what I do best: taking the field through a structured, athletic pre-tournament warm-up to unlock their rotational power and protect their backs before they hit the first tee.

Huge thank you to the crew at for hosting an incredible tournament and inviting me out to prep the field! 🙌

The old way of warming up? Shaking out your arms, doing a couple of lazy side stretches, and hitting a few balls with a cold body.

The performance way? Activating the glutes, opening up thoracic spine mobility, and firing up the nervous system so you can step up to Hole 1 ready to carry the fairway.

💡 Ready to stop starting your rounds with three holes of "rusty" swings? Comment "SPEED" below or shoot me a DM, and let’s get you booked for a performance evaluation at TeeBox West Omaha to see exactly where your swing is leaking power.

18/05/2026

Awesome time collaborating with to host these fantastic players. There's nothing better than bringing the local golf community together, sharing performance strategies, and watching great players experience what we're building here.

Thanks to everyone who crushed it with us today! Let’s keep pushing the game forward.

📲 Want to elevate your own game using the same top-tier training methods and facility tech? Click the link in our bio to book your session today!

21/04/2026

Huge thanks to PGA Professional Ryan Vermeer for stopping by TeeBox to drop knowledge with our community.

Ryan shared pregame warm-up routines that actually work + mindset and performance strategies to help golfers stay sharp when it matters most. Absolute gold for anyone fighting late-round fades.

One thing he said really stuck: he feels strength training is more important than range time for golfers. That’s the same philosophy we live by at Perfect Fit Golf and TeeBox.

Wishing Ryan the best of luck as he tees it up in the upcoming PGA Professional Championship. We’ll be cheering you on.

Big shoutout to Eric Bird for making the connection, and to Justin Fuhriman, owner of TeeBox, for hosting at one of Omaha’s best golf facilities. Appreciate you both.

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+14025058186

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https://perfectfit.fitness/classes/Golf-Fitness

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