12 Weeks to Better Golf - Week 9

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Many of you have inquired how to utilize all of the exercises weve implement for 8 weeks so this week I have selected exercises at random to give an example of how diverse this training regimen can be. I also want to thank you for sharing your testimonials and I look forward to posting more success stories in the weeks to come.
 
For those of you who are just joining us please take the Golf Fitness Analyzer. You can view weeks 1through 8 at the end of this article for a variety of exercises. 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. Ive also included a fitness chart so that you can note your progress!
 
January 31st will be the release of the first DVD in my new golf fitness series Building the Golfer in You at the PGA Merchandise Show! As a subscriber and loyal viewer of TheGolfChannel.com fitness section you will receive FREE shipping and handling of the first release of STRENGTH for Your Game featured in the fitness pro shop where you can also find the equipment needed to do these workouts!
 
Now lets get started with this weeks workout!
 
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

Shoulder Turn 01Shoulder Turn 03

Take your weighted Swing Trainer and place it across the small of your back wrapping your elbows around the club. Assume a mock address position, and slowly turn your upper body so that the clubhead points to the ground while your feet remain firmly planted and your hips stay relatively stationary.

BICEP

Seated Alternate Biceps Curl

Sitting on a step or bench with your legs together and your torso upright, hold a dumbbell in each hand and extend your arms downward. Rotate your wrists so the palms are facing your thighs, and slowly lift one arm to your shoulder, using the elbow as a hinge. Slowly return to the start position and repeat with the opposite arm.

CHEST

Saggy Shoulder Solutions - GF Stretch Trainer

Standing with your feet shoulder-width apart and your hips rotated forward, place the Stretch Trainer parallel to the back with your arms extended downward. Pull on both ends of the Stretch Trainer taking out the slack, and slowly lift the arms upward feeling your chest expand and your shoulders stretch. Hold this stretch for 30 seconds and repeat.

SHOULDER

Shoulder ShrugShoulder ShrugShoulder Shrug

Stand with the feet slightly apart, hold a weight in each hand and place the weights at your sides palm facing you. The weights will only serve as anchors during this exercise. Slowly lift your shoulders upward towards your ears and then slowly roll the shoulders back and down simulating drawing the letter C. Repeat.
 
TRICEP

ShoulderShoulder

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.
 
ABDOMINAL

Torso Rotation Drill:  Step 1Torso Rotation Drill:  Step 2

Sit on top a bench with your legs together and a Power Ball (a weighted ball, about the size of a basketball, used for strength training drills) extended in front of you just below chest height. Slowly rotate to one side contracting your abdominal muscles, keeping your arms extended as if you were placing the ball on the floor beside you without bending your arms and without lifting your buttocks off the bench. Rotate as far as possible, then slowly return to the start position and repeat.

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 a 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.
 

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
  • 12 Weeks to Better Golf - Week 5
  • 12 Weeks to Better Golf - Week 6
  • 12 Weeks to Better Golf - Week 7
  • 12 Weeks to Better Golf - Week 8
  • Health & Fitness Main Page