12 Weeks to Better Golf - Week 2

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This week we have a new program to better your health and enhance your on-course performance. Each week we will do a different workout utilizing all golf muscles. At the end of 12 weeks you will have 12 different workouts to choose from, so boredom is not an option!
 
This week Ive included a fitness chart so that you can note your progress! Your goal will be to complete the workout 2-3 days a week. If you have questions concerning the amount of weight to use or the number of repetitions to complete, take the Golf Fitness Analyzer to find your answers.
 
It is also very important that on your off days you do a swing training drill workout. As your body changes, so will your tempo and timing if you do not continue to swing a club. Many of you have inquired about the Swing Training drills. Go to the fitness pro shop and order the weighted swing trainer with 18 Healthier Holes item. It comes with an easy to follow video that will keep your tempo and timing in check as we make positive changes to your body!
 
Now lets get started! First, print out a fitness chart and write down each of this week's the exercises. After you complete is each exercise below, record the number of reps that you did and the amount of weight that you used.
 
LEGS
 
Leg Stretch

 
Standing a comfortable distance from your step platform with a dumbbell in each hand and your arms at your sides, slowly lunge toward the platform. Make sure the entire lead foot lands atop the step. After the foot makes contact with the platform, bend both knees and dip downward, not forward. When the front leg forms a 90-degree angle, slowly return to the start position and repeat with the opposite leg.

 
BACK
 
Bent Back Row

 
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.

 
BICEPS
 
Forearm Stretch

 
Standing with your feet shoulder-width apart and your hips rotated forward, place your right hand into the loop of the Stretch Trainer. Holding your arm straight out in front of you, slowly pull downward on the Stretch Trainer (or belt) until you feel the stretch in your biceps and your forearms. Hold this stretch for 30 seconds and repeat to the opposite side.

 
CHEST
 
Flat Chest Press

 
Lying on your back on a step or bench, place your feet atop the bench holding a dumbbell in each hand. Extend both your arms upward above your chest. Bending your elbows, move the weights away from each other and down until your arms form right angles. Then slowly return to the start position and repeat.

 
SHOULDERS
 
Shoulder a Good Swing 05

 
Lying on your side with your bottom arm extended directly above you as if you were using your biceps as a pillow, bend your top arm so that your elbow is planted firmly in your side. Holding a dumbbell in your top hand (palm down) lift the weight upward in a rotating motion, keeping your elbow against your side and the triceps against your body. Slowly return to the starting position and repeat with both arms.

 
TRICEPS
 
Tricep Curls with free weights

 
Lying on your back with your knees bent and your feet flat on a bench, hold a dumbbell in your right hand with your arm extended above your chest. Supporting your right elbow with your left hand, slowly lower the weight to your left shoulder by bending your right elbow, then return the weight to the start position and repeat with both arms.
 

Click here for training aids needed to start your 12-week program!

 
Related Links:
  • 12 Weeks to Better Golf - Workout Recap
  • 12 Weeks to Better Golf - Week 1
  • Health & Fitness Main Page