Long Drive Golf Workout
Cat/Camel
Position yourself on hands and knees with hands directly below shoulders and knees directly below hips. Maintain normal breathing throughout the exercise.
Cat: exhale and contract your abdominal muscles. Round your spine toward the ceiling while tucking in your chin to your chest.
Camel: Exhale while arching your lower back drawing your chest and head upwards and dropping your stomach to the ground.
Sets: 2
Reps: 12-15
Repeat: 7x/week
Gym-Ball Russian Twist
Lie down on your back on a gym ball with your hips raised so your body is parallel to the floor. Grasp hands together and extend arms straight over your chest. Slowly twist your upper body to one side and then the other.
Sets: 2-3
Reps: 12-15
Repeat: 4x/week
Single-Leg Rotation
Assume your tee-off stance and raise one leg off the ground. While keeping your arms extended as if holding a golf club and your spine neutral rotate your upper torso to one side and then the other. Repeat with other leg.
Sets: 2-3
Reps: 15-20
Repeat: 4x/week
Lying Rotation
Lie on the ground, legs resting on a gym ball, with your hips and knees bent to 90 degrees. Extend your arms to your side placing your palms flat on the ground. Dig your heels into the ball and rotate your hips to one side aiming to touch the floor with your knees. Repeat on the other side. Ensure your shoulders remain flat and in contact with the ground throughout the workout.
Sets: 2-3
Reps: 12-15
Repeat: 4x/week
Single-Leg Single-Arm Deadlift
Hold a dumbbell in one hand while standing on your opposite leg. While maintaining a neutral spine bend forward at the hips to lower the weight as far as you can. Extend your hips to come back to your starting position. Repeat on the opposite leg.
Sets: 2-3
Reps: 12-15
Repeat: 4x/week
Single-Leg Hip Extension
Lie down on your back and bend one leg and keep the other one extended. Brace and breath while driving hour foot into the floor to extend your hip and raise them up off the ground.
Sets: 2-3
Reps: 15-20
Repeat: 4x/week
Dumbbell I, V, T and Y’s
Hold a dumbbell while lying face down on a gym ball. Ensure a neutral spine and brace and breath throughout the exercise. Set your scapula and while keeping your thumbs pointing up raise your arms up straight over your head making the shape of an “I”. Squeeze your shoulder blades together at the top. Slowly lower your arms and then raise them outward at a 45-degree angle making the shape of a “V” with your arms. Slowly lower your arms and them raise your arms making a “T”. Slowly lower your arms and raise them again with your elbows bent so your arms form a “W”. Completing all three letters is one repetition.
Sets: 2-3
Reps: 12-15
Repeat: 4x/week
Position yourself on hands and knees with hands directly below shoulders and knees directly below hips. Maintain normal breathing throughout the exercise.
Cat: exhale and contract your abdominal muscles. Round your spine toward the ceiling while tucking in your chin to your chest.
Camel: Exhale while arching your lower back drawing your chest and head upwards and dropping your stomach to the ground.
Sets: 2
Reps: 12-15
Repeat: 7x/week
Gym-Ball Russian Twist
Lie down on your back on a gym ball with your hips raised so your body is parallel to the floor. Grasp hands together and extend arms straight over your chest. Slowly twist your upper body to one side and then the other.
Sets: 2-3
Reps: 12-15
Repeat: 4x/week
Single-Leg Rotation
Assume your tee-off stance and raise one leg off the ground. While keeping your arms extended as if holding a golf club and your spine neutral rotate your upper torso to one side and then the other. Repeat with other leg.
Sets: 2-3
Reps: 15-20
Repeat: 4x/week
Lying Rotation
Lie on the ground, legs resting on a gym ball, with your hips and knees bent to 90 degrees. Extend your arms to your side placing your palms flat on the ground. Dig your heels into the ball and rotate your hips to one side aiming to touch the floor with your knees. Repeat on the other side. Ensure your shoulders remain flat and in contact with the ground throughout the workout.
Sets: 2-3
Reps: 12-15
Repeat: 4x/week
Single-Leg Single-Arm Deadlift
Hold a dumbbell in one hand while standing on your opposite leg. While maintaining a neutral spine bend forward at the hips to lower the weight as far as you can. Extend your hips to come back to your starting position. Repeat on the opposite leg.
Sets: 2-3
Reps: 12-15
Repeat: 4x/week
Single-Leg Hip Extension
Lie down on your back and bend one leg and keep the other one extended. Brace and breath while driving hour foot into the floor to extend your hip and raise them up off the ground.
Sets: 2-3
Reps: 15-20
Repeat: 4x/week
Dumbbell I, V, T and Y’s
Hold a dumbbell while lying face down on a gym ball. Ensure a neutral spine and brace and breath throughout the exercise. Set your scapula and while keeping your thumbs pointing up raise your arms up straight over your head making the shape of an “I”. Squeeze your shoulder blades together at the top. Slowly lower your arms and then raise them outward at a 45-degree angle making the shape of a “V” with your arms. Slowly lower your arms and them raise your arms making a “T”. Slowly lower your arms and raise them again with your elbows bent so your arms form a “W”. Completing all three letters is one repetition.
Sets: 2-3
Reps: 12-15
Repeat: 4x/week
