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12 Weeks to Better Golf - Week 11

Only one more week to go in this 12-week series! Remember to take part in our next series Golf Fitness in the Gym beginning March 1.
I have chosen exercises at random from weeks 1 through 8 for our workout this week. This is an example of how diverse this training regimen can be so you have the option to change up your workouts weekly to prevent boredom.
For those of you who are just joining us please take the Golf Fitness Analyzer. You can view weeks 1through 10 at the end of this article for a variety of exercises. Weeks 9 and 10 are examples 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!

Quad Squat

Straddle a step and turn your toes out slightly holding a dumbbell in each hand with your arms at your sides. With your abdominal muscles taut, squat as though youre sitting in a chair by bending your knees and pushing your buttocks back. Keep your weight in your heels and lower your hips to a level even with or slightly above your knees. Never let your hips drop below your knees in this exercise. Then slowly return to the start position by pushing through your heels.

Strengthen Back with Stretch Trainer

To strengthen your back stand with both feet center strap of the Stretch Trainer. Slowly bend at the waist towards the floor until your torso is parallel to the floor. Slowly round the back upward and pull tension on the stretch trainer. When you have reached a comfortable position hold the position and contract the abdomen.


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.


Modified Push Up

Modified push up

Because golf is a game of balance, you must equally train the golf muscles. Opposite the back are the chest muscles. The most simple exercise to start is the good old fashion push up. You may choose either the modified position or the military position. Its important to do each push up slow and controlled. The slower the exercise is executed the more strength you will build.
Military Push Up Military Push Up

Military push up


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.



Sit on a bench or chair with a dumbbell cupped in both hands and extended overhead. Bending at the elbow, slowly drop the weight behind the head. Slowly return to the start position and repeat.

Assisted Abdominal Crunch

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 your feet flat 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.


Extender exercise - stretching a rubber band

Using a common rubber band, wrap one end of the rubber band around your thumb and the other around one finger so that the rubber band is relaxed when your thumb and finger are close together. Then stretch the rubber band by extending the thumb and finger away from each other, and slowly return to the staring position, repeating the exercise as many times as possible with each digit of each 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
  • 12 Weeks to Better Golf - Week 9
  • 12 Weeks to Better Golf - Week 10
  • Health & Fitness Main Page