Golf Conditioning 101
Warm Up: 5+ minutes of cardio….get your head into the game! Get your body into the game!
Active stretching
Arm swings, leg swings, spinal rotations, hip rolls, knee rolls
Abs:
Lower: hip roll, leg raise, ball raise
Outer: iron crosses, boat rows
Upper: crunches, sit ups, bicycles
On ball: crunches, hyperextensions, forearm rolls (crosses), supine crosses,
Supermans.
More core! Funky push ups, inchworms, bear crawl, stability drills.
Body weight squats, dumbbell squats, lunges, (walking, step backs, 4 directional)
Leg curl on ball
Dumbbell chest press, fly.
Rear delt fly
Side lat raise
Rotator cuff exercises
Seated row, diagonal crosses (high to low, low to high)
Yoga: sun salutations, hip openers, spinal twisting.
General parameters: 3 times a week every other day with weights. 3 sets of 12-15 repetitions with one minute of recovery between all sets. Body weight exercises can be done every day.
Cardio should be done 6 days a week, minimum 20 minutes. The better shape you are in, the better golfer you will be!!
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Where can we find a glossary of all these terms, like “inch worms” or “rear delt fly” and what they look like?