Raptor Performance & Wellness

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Raptor Performance & Wellness Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Raptor Performance & Wellness, Gym/Physical Fitness Center, 4646 Poplar Avenue Suite 128, .

Raptor Performance + Wellness goal is to help their clients reach their full physical potential through assessment based fitness programs and advanced therapeutic soft tissue modalities.

22/05/2026

Incline Prone External Rotate + Press

This move is a great shoulder stability and upper back strength drill for golfers because it trains the exact areas that help control the club, protect the shoulder, and maintain posture through the swing.

Set up chest-supported on an incline bench, rotate the shoulders externally, then press overhead while keeping control through the upper back and shoulder blades.

Why it helps golfers:

• Improves shoulder stability
Stronger rotator cuff and scapular control helps keep the shoulder moving efficiently through the backswing and follow-through.

• Builds upper back strength
A stronger upper back helps support better posture and control in your golf setup.

• Enhances overhead and rotational control
Golfers need the shoulders to move freely while staying stable. This drill teaches control through rotation and pressing.

• Helps reduce compensation
When the shoulders and upper back are stronger, the body doesn’t have to steal motion from the low back or neck.

• Supports better swing mechanics
Better shoulder function can help create a smoother, more controlled swing with less breakdown through posture.

Add this into your golf performance training if you want stronger shoulders, better posture, and more control through your swing.

Save this one and try it in your next upper body or golf prep session.



21/05/2026

Golf Workout — Part 3 of 3: Mechanical Load & Power Finisher

After priming the body and building power, rotation, balance, and stability, the final piece is learning how to apply it directly to the golf swing.

This section is built around loading the backswing, sequencing the body, and finishing with speed through the downswing.

Mechanical Load + Power Finisher:

3–5 sets:

* 8–12 reps load the backswing with the Crossover Symmetry Torq Band
* 4–6 reps get power and mechanics through the downswing with the med ball golf swing slam

The Crossover Symmetry Torq Band backswing load helps train the body to feel tension and control through the backswing. For golfers, this matters because a strong backswing is not just about turning more — it’s about loading the right areas with control so the body can create and store energy.

This drill challenges the shoulders, core, hips, and trunk to work together while maintaining posture and position. It helps reinforce the feeling of coiling into the trail side while staying connected through the upper body.

The med ball golf swing slam takes that loaded position and turns it into power. This drill helps train the downswing sequence by teaching the body to drive from the ground, rotate through the hips and trunk, and finish with speed through the ball.

For golfers, the goal is not just to be strong in the gym.

The goal is to transfer that strength into better mechanics, better sequencing, and more power in the swing.

Load it.
Sequence it.
Explode through it.

Stick around for the full workout breakdown.



21/05/2026

Golf Workout — Part 2 of 3: Power, Rotation, Balance & Core Stability

Once the body is primed, the next step is teaching it how to produce force, rotate with control, and stay stable through movement.

This section is built around key qualities every golfer needs: lower-body drive, rotational strength, single-leg balance, thoracic mobility, and core stability.

Power + Rotation Series:

3–5 sets:

* 8/side Russian box step-ups
* 8/side thoracic rotating DB press with banded pull
Hip flexor engaged

The Russian box step-up challenges single-leg strength, balance, and ground-force production. For golfers, this matters because power starts from the floor. Being able to drive through one leg while controlling the pelvis helps create a stronger, more stable base through the swing.

The thoracic rotating DB press with banded pull trains the body to rotate through the upper back while maintaining control through the pelvis and core. The dumbbell press adds shoulder stability and pressing strength, while the banded pull helps create tension and connection through the upper body.

Keeping the hip flexor engaged adds another layer by connecting the pelvis, core, and rib cage. This helps the body control position while rotating through the thoracic spine — a major piece for creating better separation in the golf swing.

This part of the workout is not just about moving weight.

It’s about learning how to rotate with control, create power from the ground up, and maintain balance while the body moves through multiple planes.

Better rotation.
Better stability.
Better force transfer.

Stick around for Part 3.



20/05/2026

Golf Workout — Part 1 of 3: Primer Series

Before you start loading heavy or chasing speed, your body needs to be prepared to move well.

This primer is built to wake up the full body in a way that carries over directly to the golf swing — increasing temperature, activating key stabilizers, opening up rotation, and preparing the core to transfer force.

Primer Series:

2 minutes cardio
Row or bike preferred

Then 3 rounds:

* 15 second sprint on bike or rower
* 6–8 weighted prone snow angels
* 6–8/side weighted side-lying T-spine openers
* 6–8/side weighted dead bugs

The short cardio burst helps elevate heart rate, increase blood flow, and prep the nervous system for power output.

The prone snow angels target the upper back, scapular control, and shoulder mobility — all important for maintaining posture and creating a strong backswing position.

The side-lying T-spine openers help improve thoracic rotation, which is huge for golfers who want better turn without compensating through the low back.

The weighted dead bugs challenge core control, rib cage position, and pelvic stability — helping the body resist unwanted movement while still allowing rotation through the right areas.

For golfers, this is more than just a warm-up.

It’s about preparing the body to rotate, stabilize, and produce force from the ground up.

Stick around for Parts 2 and 3.



13/05/2026

Golf performance isn’t built by just swinging harder — it’s built by training the body to create force, control rotation, and stay strong through impact.

This workout focused on:

Goblet Squat — building lower-body strength and force from the ground up.
Alternating DB Bench 90/90 — challenging upper-body strength, shoulder stability, and trunk control.
Cable Impact Swings — training rotational power and sequencing through the impact position.
Plank KB Front Push/Pull — developing anti-rotation core strength and full-body stability.

If you want more power, speed, and control in your swing, your training has to support the way your body moves on the course.

Live Life Ferociously.





Always great learning from some of the best in the business. These three guys are basically the pioneers of golf fitnes...
03/05/2026

Always great learning from some of the best in the business. These three guys are basically the pioneers of golf fitness. TPI Fitness Level Three didn’t disappoint. Excited to bring back more knowledge to help our clients exceed their goals and Live Life Ferociously .

CARBS 101 🍚🥔🍎Carbohydrates are often misunderstood, but for active people and athletes they are one of the most importan...
05/03/2026

CARBS 101 🍚🥔🍎

Carbohydrates are often misunderstood, but for active people and athletes they are one of the most important fuels for performance.

Your body stores carbs as glycogen, which is the primary energy source used during:
• Strength training
• Conditioning
• High-intensity work
• Sport performance

When carbs are too low, performance usually drops and recovery slows down.

Focus on whole food carbohydrate sources like rice, potatoes, oats, fruit, and whole grains to support training, recovery, and daily energy.

Fuel your body so it can perform, recover, and adapt.

Carbs aren’t the enemy — they’re fuel.

Live Life Ferociously.





Protein 101.If you train hard but under-eat protein, you’re limiting your results.Strength.Power.Conditioning.All of it ...
23/02/2026

Protein 101.

If you train hard but under-eat protein, you’re limiting your results.

Strength.
Power.
Conditioning.
All of it creates tissue stress.

Protein is what allows your body to repair, rebuild, and adapt.

For most active adults:
👉🏼 0.7–1.0g per pound of goal bodyweight
(And higher if training volume and intensity increase.)

But it’s not just about hitting a number.

✔️ Consistent intake daily
✔️ Spread across meals
✔️ Food first, supplements second

Protein supports muscle repair, enzyme function, hormone production, and long-term performance.

If you want to move better, recover faster, and build real strength — start with your plate.

Live Life Ferociously. 🦖

Strength isn’t just about how much weight is on the bar.It’s your ability to produce force — with control, stability, an...
20/02/2026

Strength isn’t just about how much weight is on the bar.

It’s your ability to produce force — with control, stability, and intent.

Big muscles don’t automatically mean strong movement.
If you can’t control it, you don’t own it.

At Raptor Performance & Wellness, we train for:

• Force production
• Joint stability
• Tissue durability
• Real-world performance

Strong. Stable. Controlled. Durable.

Train with purpose.
Build capacity.
Perform at a higher level.

Live Life Ferociously. 🦖

Address

4646 Poplar Avenue Suite 128

38117

Opening Hours

Monday 08:00 - 20:00
Tuesday 08:00 - 20:00
Wednesday 08:00 - 20:00
Thursday 08:00 - 20:00
Friday 08:00 - 20:00
Saturday 08:00 - 20:00
Sunday 08:00 - 20:00

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