For those of you who are new to the health & fitness section and do not have access to a health club environment click here to see week 8 of our in-home series. Keep in mind that you will need a pair of dumbbells, a stretch trainer, a power ball and a weighted swing trainer all of which can be located in the golf fitness pro shop.
All of the exercises in this series are executed on equipment that you will find in most health clubs. This program is concentrated to better your health and enhance your on-course performance. Each week we will concentrate on working your golf muscles and your goal will be to complete the workout 3 days a week. If you are just joining us, refer to weeks 1 through 7 at the end of this exercises program. The amount of weight to use, or the number of repetitions to complete for each exercise, can be answered by taking the Golf Fitness Analyzer. It is very important to incorporate a swing training drill workout because as your body changes, so will your tempo and timing if you do not continue to swing a club. We are going to work certain muscle groups along with a cardio workout each week.
Lets get started!
Locate the machine used to work your deltoid (shoulder) region. This machine may be labeled shoulder press. From a seated position, grip the handles parallel to the floor lightly. Flex your shoulders and slowly press upward. Return to the start position and repeat. Remember to lift and lower the weight slowly. The negative resistance (lowering of the weight) is where we build strength. To prevent a pendulum action, count 4 seconds on the action, hold the lift 1-2 seconds and then count 4 seconds while returning to the start position. Strong shoulders add more stability to the top of the backswing.
Locate the machine to work your tricep region. This machine may be labeled a tricep or back tower. Select your weight, take a narrow grip on the bars approximately waist height and carefully step onto the bar or foot platform that will assist your performance. Flex your abdomen, bend at the elbows and slowly drop downward until your upper arms are parallel to the floor. Flex your triceps and press upward and repeat. Remember to lift and lower the weight slowly. The negative resistance (lowering of the weight) is where we build strength. To prevent a pendulum action, count 4 seconds on the action, hold the lift 1-2 seconds and then count 4 seconds while returning to the start position. Strong tricep muscles will assist in added distance off the tee.
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 program!