Welcome to week 10 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 weeks
1,
2,
3,
4,
5,
6,
7,
8 and
9 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!CLUBShoulder/Upper Back StretchStand with your club in front club face towards you and hands atop the club with your feet shoulder width apart. Having the club face towards you prevents the club from slipping away from you as you do this exercise. Bend both knees slightly and slowly bend at the waist downward until your back is flat like a table top. Hold for 20-30 seconds. Slowly return to the start position.
CARTShoulder StretchStanding beside the golf cart with your side facing the cart, reach across your body with your outside arm and grab the cart’s canopy support bar. Slowly turn your torso away from the cart to accelerate the stretch. Hold for 20 to 30 seconds and repeat the stretch from the other side.
