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 1 through 8 at the end of this article for a variety of exercises. Weeks 9, 10 and 11 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.
On a personal note: Thank you for your testimonies and kind words over these 12 weeks. Im thrilled many of you have had great success, but more importantly that you have made a new commitment to yourself!
Now lets get started with this weeks workout.....
Stand with your legs more than shoulder width apart and the toes pointed slightly out at an angle. Hold the head of the weight equally with both hands and place the weight in front of your body. Bending the knees, slowly drop downward to a squat position. Press upward towards the start position pressing through the heels to work the inner thigh and hamstring muscles. Repeat.
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.
Hold the weighted swing trainer at the grip and clubhead. Bending at the waist, slowly lean to one side engaging the obliques and hip muscles. Hold for 30 seconds and repeat. Do the same for the opposite side. Watch your form and do not let your hip fallout to one side.
Sitting with both legs extended and your feet upright, wrap the center of your Golf Fitness Stretch Trainer across the ball of your right foot and hold both ends of the Stretch Trainer in your right hand.
Then slowly roll down onto your left side while simultaneously bending the right knee and pulling the right foot toward the buttocks. To accelerate the stretch, grab both ends of the Stretch Trainer behind your head and pull upward. Hold this stretch for 30 seconds and repeat to the opposite side.
Lie on your back with the knees bent and feet flat on the floor. Cross one ankle over the opposite knee. Flex your abdomen and slowly raise the foot on the floor towards your torso. Hold for 30 seconds and repeat. Its important to keep your moving leg in an L position.
Stand with your feet slightly apart, hold a weight in each hand and place the weights on the front of your thighs palm facing you. Keeping the heads of the weights together, bend the elbows and slowly lift the weight to the top of the chest. Slowly return to the start position and repeat.
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.
Lying face down with your elbows bent and your hands placed where you can see both thumbs within your peripheral vision, slowly press down, extending your arms upward and arching your back. Hold this stretch for 30 seconds and repeat.
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.
Sit on a bench or in a chair. Holding a weight, place the elbow on the inside of one knee for stability. Slowly lower the weight and flex the bicep curling the weight upward.
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.
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.
Take your weighted swing trainer and place directly in front of you with your left hand on the hosel (or clubhead) and your right hand on the grip, then slowly rotate the club, lowering the clubhead down toward your navel while crossing the grip across your torso. Hold for 30 seconds and slowly return to the opposite side. Repeat
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.
Sit in a chair or on a bench. Hold a weight in each hand and place the weight at shoulder height with your palms facing away from you. Flex your abdomen and slowly press the weight upward. Slowly lower the weight to the start position and repeat.
Sitting on the end of a bench with your back straight and your feet on the floor, hold a dumbbell in each hand with your palms down and your hands resting on your knees. From this position, slowly raise the weight to shoulder height with your arms straight and your palms facing downward, then return the dumbbells to the start position.
Stand with your feet shoulder width apart and using the Swing Trainer slowly drop the club behind your head. With the opposite hand gently pull down on the club until you reach a comfortable position. Hold and repeat. Proceed to the opposite side.
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.
Lie on your back with the knees bent and feet flat on the floor. Slowly drop your knees to one side. You may want to place a pillow under your knees until you reach optimum flexibility of placing the knees on the floor.
Slowly raise your torso to simulate a crunch. Hold for 5 seconds and slowly return to the start position and repeat.
Take your weighted swing trainer and hold it at the grip and clubhead. Raise the club to should height and place your feet at your normal address position.
Slowly rotate to one side keeping the feet planted until you feel a comfortable stretch. Hold for 30 seconds and slowly return to the start position. Repeat to the opposite side.
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