Welcome to week 3 of our new series
Fit for 18 Holes! With my golf fitness classes you can improve your golf game and increase your fitness level! For this series we are using a weighted club for the dynamic warm up, a regular iron, driver or golf cart for the on course exercises.
When you incorporate these exercises while playing, you improve flexibility and decrease the risk of injury associated with your golf swing. The weighted club can be purchased in the
Pro Shop. If you are just joining us, see week
1 and
2 to catch up!
Take these simple steps before beginning:
- Step 1: Do a dynamic warm up with the weighted club before the practice range.
- Step 2: Continue the flexibility exercises starting at the tee box of the 2nd hole while you await your turn to tee off. You will have 2 exercises for every other tee box or you can choose to do one exercise for every tee box.
- Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will have a new exercise to perform along with the exercise from weeks prior. Execute each stretch to a comfortable position and hold for 20-30 seconds.
- Step 4: Perform the exercise upon approaching the next tee box to stay flexible and injury free for maximum results!
Here are the benefits you can receive from this series:
- Improve balance
- Increase flexibility
- Improve coordination
- Strengthen core muscles: abdominal, mid and lower back muscles
Increase core strength, balance and power behind the ball. BOSU® Balance Trainer helps to strengthen and coordinate your body including the muscles that you don't see. BOSU® Balance Trainer targets the core muscles of your body-those muscles around your abdominal and back area-
Let's Get Started!CLUBCalf StretchHold your club in front of you with the clubhead facing you to prevent slipping. Place one foot back behind you with the heel on the ground. Bend the knee of the front foot and slowly lean forward until you feel a good stretch in the rear calf. Hold for 20 to 30 seconds. Repeat to the opposite side. Hold for 20 to 30 seconds.
CARTUpper Back/Rear DeltoidFacing the golf cart, grip one side of the canopy support with both hands at shoulder height. Round the upper back and slowly lean backward until you feel a good stretch in the upper back and rear shoulder areas. Hold for 20 to 30 seconds.
