printable golf workout routine pdf

The physical preparation for a round. Lie on stomach with elbows bent underneath.

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Prevent injury eg.

. Your right cheek should be in contact with the bag at the top the left cheek in contact at the finish. 42 Day 2 Legs and Core. DANGERS FACING THE YOUNG GOLFER.

The exercises have been chosen based on the best biomechanical evidence to minimize injury risk and on the research supporting the use of movement specific training adaptations. To see the beginner and advanced progressions please watch the workout. Warm-up Routines Arm Circles 20 forward 20 backward c 40 seconds Bringing both arms out to the side move your shoulders in small circles forward for a 20 count.

Keep weight balanced more on heels to prevent hovering or leaning too far over. Knees bent and feet are hip width apart. If you cant get to the gym then use a thick rubber band to execute the lat pull and standing rotational pull.

43 Day 3 Back and Biceps. Raise body until only elbows and toes touch ground. You will find it interesting that there are a limited number of upper extremity exercises in thi s handout.

The golf warm-up stretching program provided in this publication should not be attempted by anyone who does not meet minimum fitness requirements or who has a history of hip knee ankle shoulder elbow wrist or spinal neck or back problems. GOLF FITNESS CULTURE OF GOLFRSA 3. Golf is about controlling the controllable factors of which routines form a part of.

Certainly more exercises can be added but these exercises in and of themselves serve as especially valuable for the golfer. THIS WARNING IS NOT TO BE DISCOUNTED. Flat putts from 5 feet for 10 reps.

Lying Machine Bring heels as close to buttocks as. Circle Drill putt from 5 locations around a hole in a circle from 3 feet. 4 Ease into a practice routine 5 Golf shouldnt hurt stop if it does 6 Every day do something to improve your game 7 Think of yourself as an athlete not just a golfer Do the following exercises 3 times a week.

5 Workout Programming Explained. 44 Day 4 Shoulders Legs and Core. TRX Power Core Workout This quick visual reference for TRX Power Core shows the intermediate progression from the 30-minute workout.

Do 6-12 repetions for 3 sets. HAMSTRINGS - 3 Leg Curl. Repeat 5 sets for 100 reps total.

Sport specific resistance training periodization models of resistance training and proposes a year round conditioning resistance training program specific to golf. Core to Score 10 Group C. Bend knees until thighs are parallel to floor lifting weights forward arms parallel to floor.

Lie on back hands at side palms up at 45 degree angle. COMPLEX THIS EXERCISE WITH LYING LEG CURLS LEGS. Worst Ball Game On Course Drill.

Now hit balls while maintaining contact with the bag at all times. 41 Day 1 Chest and Triceps. Repeat 10 sets for 100 reps total.

Golf Fitness Manual TABLE OF CONTENTS 1. Start by working from your PW to Driver. The hardest part is how well you follow it without fail.

Levels and loads is an important part of the fitness regimes. 4 12 Week Dumbbell Workout Plan. All Pro Simple Beginner Routine Viking Workout Routine.

Stand your golf bag behind you and press your butt up against it as you take your address. Opposed to sliding them out. Failing to Plan is planning to Fail.

No golf workout is complete without it. Go through your pre-shot routine as you would on the course. Follow it without fail and with.

Back Maintain good posture at address throughout the golf swing Makes the golfer more aware of their core stability and centre of gravity These factors in turn will reduce compensatory movements in the golf swing. Our 4 day split dumbbell workout is a proven combination of the best exercises for all your muscle groups. The benefits to the golfer are.

Please know the vast majority of strength in the golf swing comes from the trunk hips gluts and legs. Did nothing they were the non-training control group. Engage core push through heels lift hips off floor until in line with body squeeze glutes and hamstrings at top of movement.

Both training groups increased their aerobic fitness levels by the SAME amount about 7-8. You might only hit between 70-120 strokes during a round of golf with nearly half of those being putts. 10 15 mins golf specific stretch and strengthening exercises To start off your practice session I recommend practice-swinging with various golf clubs and swing each club 5 to 10 making meaningful practice swings.

Sample Golf Training Program SQUAT - 21 Dumbbell. Then move your shoulders back-wards in small circles for a 20 count. Try to make all 5 in a row before moving to 4 feet 5 feet and so on.

Its not easy to find time to play much less practice but unfortunately theres only so much improvement you can do on the course. 6 Selecting Your Dumbbells. Follow your Pre shot routine SetupAlignment tips above under Swing Basics.

There are many other fitness alternatives if you have. Abdominal training and trunk stability training. 1 Cross-body Shoulder Stretch 10 second holds.

Front Raise Hold 8-25 lb weights at sides. Keep body rigid and flat by tightening abs and butt. 3 Workout Summary.

Follow along to develop the strength and stability needed in the core hips and throughout the body in order to train for power effectively. Finding a perfect workout routine is cool but it isnt the hardest part. A few extra hours a day so you could squeeze in some more golf but its just so hard to find the time.

One handed putts from 3 feet rotate hands after 10 reps. 2x each shoulder c 40 seconds In a standing position hold your driving. Thats right the short bodyweight workouts of 4 minutes worked.

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