For those of you who are just joining us please take the Golf Fitness Analyzer. You can view weeks 1 through 9 at the end of this article for a variety of exercises. Week 9 was the first example of randomly choosing exercises to build a workout. You will need a pair of dumbbells, a stretch trainer, a weighted ball and weighted club to continue these in-home routines. Keep in mind that your goal is to complete the workout 2-3 times this week.
Before you begin, print the fitness chart so that you can document your progress! The equipment necessary to do this in-home series can be found in the golf fitness pro shop.
Now lets get started with this weeks workout!
Because low back problems are directly related to weak and inflexible hamstrings, its important to insure hamstring strength. Sit upright and wrap the center strap of the Stretch Trainer around the arch of one foot. Bend the opposite knee and place the opposite foot on the floor to create equal balance. Pull tension on the stretch trainer and slowly roll onto your back extending your leg with the strap upward. Gently pull the stretch trainer towards you increasing the range of motion in your hamstring. When you have reached a comfortable position hold the position. Do not bounce and to increase the stretch, extend the bend knee leg flat to the floor.
Place one foot atop a step, and place the corresponding hand on your knee for balance. Holding a dumbbell in the opposite hand, extend the arm so that the weight is above your perched foot. Then, bending your elbow, draw the weight back in one single motion as if youre pulling weeds from your yard, or pulling the rope on a lawnmower. Slowly return to the start position and repeat the exercise with both arms.
From a sitting position rest your elbow on your thigh and curl
the dumbbell up. Slowly return to the start position and repeat.
Lie on your back with your knees bent and feet flat on the floor or on an elevated platform for support. Hold a weight in each hand and extend the arms upward. Rotate the weight to where your palms are facing one another. Bend the elbows slightly and slowly drop the weight outward to the side of the torso. Slowly return to the start position flexing the chest muscles and repeat.
Lying on your side and propping your head up with a firm pillow or a rolled towel, tuck your bottom arm close to your body, bending it at the elbow. Then, keeping your triceps against your body and holding a dumbbell in your bottom hand (palm up), slowly lift the weight to your chest in a rotating motion, keeping your elbow planted on the bench or floor. Return to the start position and repeat this action with both arms.
Lie on your back on the floor or on a bench. Place a single weight in each palm holding the head of the weight. Extend the arms upward and angle slightly back over the head. Bending at the elbow, slowly lower the weight to the top of the head. Flexing the tricep region, slowly press the weight upward to the start position. Concentrate on moving from the elbow to wrist only leaving the triceps stationary.
If you have an ab roller (a training device that holds your head and shoulders in place as you exercise your abdominal region), lie flat on your back with your knees bent and to one side on the floor, grab the ab roller, and crunch your abdominal muscles, rocking forward and tightening your abs. If you dont have an ab roller, placing your hands behind your head and keeping your neck straight while crunching your abdominal muscles achieves the same results.
Stand with your feet together and assume the address position with your weighted swing trainer. Slowly take the club to the top of your backswing and hold for 5 seconds. Slowly return to the address position and repeat.
Click here for training aids needed to start your 12-week program!