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12 Weeks to Better Golf - Week 6

This week we are half way through 12 weeks to bettering your health and physically improving your game! We have made through the hardest time of the year for maintaining a regular workout regimen..the holidays! For those of you who 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 5 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. 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. Your tempo and timing may change as your body becomes stronger and more flexible so you want to 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!

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.

Tuning Up Your Torso

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.

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 a Good Swing 06

Lying on your side and propping your head up with a firm pillow or a rolled towel, tuck your bottom arm close to your body, bending it at the elbow. Then, keeping your triceps against your body and holding a dumbbell in your bottom hand (palm up), slowly lift the weight to your chest in a rotating motion, keeping your elbow planted on the bench or floor. Return to the start position and repeat this action 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.

Side Hip stretchSide Hip stretch

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.

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
  • Health & Fitness Main Page