Your Preseason Complete Golfer’s Workout
By Lisa Holtan
Over the past 4 months we have talked about what you can do in the off-season to get your body ready for the golf season. This article will put it all together for you. Complete this workout 2-3 times a week to help decrease muscle imbalances, increase joint stability, increase lean muscle and strengthen your core. This workout will help you start your golf season strong. Do 2 sets of each exercise.
Core and Balance Exercises
Plank – Put your forearms on the floor, legs straight with toes on the floor. Your shoulders, hips and glutes should be in a line. Squeeze your belly button towards your spine and hold for 30 seconds.
Single Leg Balance With Rotation – Hold on to the ends of the dumbbell. Standing up straight raise up your right leg. Your knee is bent and thigh is in line with your hips. Start with your arms extended and towards the left side of your head. Keeping your arms straight twist through your torso and bring the weight towards the outside of your right hip. Do this exercise slow and controlled making sure your torso is pulled in and rotating. Do 10-15 repetitions per side.
Hip Bridge – Lay on your back on the floor. Knees are bent and feet are flat on the ground. Squeeze your glutes and lift up. Hold for 2 seconds then return your glutes to the floor. Do 10-15 reps.
Standing Cable Single Leg Row – Stand facing the handles of your cable machine. With arms straight, stand on 1 leg. Pull the handles towards your chest and squeeze your shoulder blades. Do 10-15 reps then on the next set stand on the other leg.
Chest Press – Lay on the floor or a bench. With arms in goal post position lift the weight up slowly and back down. Do 10-15 reps.
Single Leg Scaption – Stand on one leg, holding dumbbells on the front of your thighs. Lift your arms up slowly so your arms are in a V shape. Only lift up to shoulder height. Slowly lower the weight. Do 10-15 reps then on the next set stand on the other leg.
Step Ups Hold – Stand facing a bench or stairs with dumbbells at your side. Step up with the right foot, then the left foot. Bring the right foot back to the floor and then the left foot. Continue stepping up and down for 10-15 reps on each leg.
Stretch – Check the January 2015 issue of Tee Times for a description and video on what stretches you can do.
Foam Roll – Check the January 2015 issue of Tee Times for a description and video on how to foam roll.
This workout will help you get ready for the start of the golf season. It will also help to prevent against any injuries during the season. Stay strong and on top of your game by continuing this workout during the season.