12 Weeks to Better Golf - Week 5

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Congratulations you are close to half way through 12 weeks to better health! If you are just joining us please take the Golf Fitness Analyzer. Once you have determined your results from the analyzer, print the fitness chart so that you can note your progress. You can view weeks 1through 4 at the end of this article for a variety of exercises. Your goal will be to complete the workout 2-3 days a week.
 
Remember, its 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. Go to the fitness pro shop and order the weighted swing trainer that comes with an easy to follow video that will keep your tempo and timing in check as we make positive changes to your body!
 
LEGS

Legs

The inner thigh (adductor) is crucial to the golf swing because it is part of the hip girdle which helps generate power in your swing. Taking the Stretch Trainer, sit upright and place the soles of your feet together. Wrap the center strap under your feet and gently pull your heels towards the groin area. Hold and repeat.
 
BACK

BackBack

Lie face down with your legs extended, arms bent and close to your rib cage for support. Flex your gluteal muscles (buttocks) and lift one leg as high as possible keeping it straight. Slowly return to the start position. Repeat and do not let your foot rest on the floor.
 
BICEP

ArmArm

Stand with the weights at your side you can work either one arm at a time or both together. Be sure to work both arms equally and give equal time to stretching both arms. In this exercise, the hands are rotated palms-facing your hips.
 
WRIST & FOREARM

Because the repetitive pronation (rotation of the arm to a palms down position) and supination (rotation of the arm to a palms up position) of the arms during the golf swing can inflame the tendons in the elbows and wrists, a simple exercise to strengthen those flexor muscles and prepare them for the swing is in order. This exercise requires your weighted swing trainer.
 
Health & Fitness:  Pronation & SupinationHealth & Fitness:  Pronation & Supination

Hold the club straight up in the air and slowly rotate your hand to a palm up position until the club is parallel to the ground.
Health & Fitness:  Pronation & Supination

Slowly return to the start position and then rotate to the opposite side with the hand in a palm down position. Repeat the exercise for one minute and then switch to the other hand.
 
ABDOMINALS

AbdominalsAbdominals

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.
 

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
  • 12 Weeks to Better Golf - Week 2
  • 12 Weeks to Better Golf - Week 3
  • 12 Weeks to Better Golf - Week 4
  • Health & Fitness Main Page