Today we're back in the gym at the Club at Old Stone and we're going to be bringing you a golf fitness workout from start to finish that you can do on your own.
What we're going to do today is going to work on a little stability, mobility, some power and some strength.
It's going to cover all the areas that we need but if you're looking for something that is specific just for your golf game be sure to go to my website, parsonsgolfperformance.com, send me an email and I'll send you some details on how I can create a custom program for you very similar to the one we're going to do that you can follow along with.
That way you're not lost or needing to know exactly what you need to do or how to do it.
We'll dive into it.
If you haven't already done a warm up go on and hit pause.
Do your warm up.
If you're unsure of what do to you can check out my YouTube channel.
I've got a couple different workout warmups on there so go on and knock those out and lets get started.
Okay, so the first one we're going to do is going to be a plank pushup position.
We'll go to there.
Make that we get those arms pretty much straight up and down under us.
Get a nice little base with the feet.
What we're going to do is a nice little twist so we're going to turn under and open up and turn back.
We'll just go through and do these reps.
Now, one of the reasons I like this is we have the stability of this shoulder.
We're also working on that strength being able to hold it.
We're able to rotate around and as I come up I'm going to allow this back arm to go back.
As I'm going under we're working that opposite shoulder blade both with protraction and retraction allowing it to move.
When we obviously go over and do the other side.
Really just work that motion and free all that up.
Keep that stomach nice and tight so working that stabilization of the midsection as well.
For this ab exercise we're going to need a BOSU ball.
What we're doing, leaning back having to stabilize the upper body trying to get it parallel to the ground.
One leg is bent.
Foot on the floor.
This other one is going to be extended out.
Coming up and across so we're working the abs and obliques.
Back down to help stabilize.
We'll do it from this side as well.
Down, up and across.
All the way back.
Leaning back as far as we can.
Up and across.
Again, great exercise.
We get the rotational aspect as well plus we're going to have to brace.
Overall it's going to work that entire midsection.
For this next we're going to use a cable machine.
If you do not have a cable you can obviously use bands.
What we're going to do is drop down into a half kneeling position.
It's basically a lunge but don't allow that knee to obviously touch the ground.
This is going to help work that lower body stability.
We're also going to have to separate because as we go out into our punch, we want that lower body to stay still.
You can see this upper body rotating while the lower isn't moving.
Really good for separation.
Great for stabilization.
As you get more and more comfortable, try to really throw into that punch and create as much force as you can that way we're really driving and pushing but again we're driving solely with the upper body on this one since that lower body is shut down.
Really good to help out with that stabilization.
For the next one you're going to need a two and a half to five pound weight and definitely if you follow any of the material that I put out this one's going to be familiar to you.
Were going to do a discus turn, discus throw.
What we want to do is turn and sync up, fire the hips, pull, a nice full rotation through.
What we're doing here is working on that sequence to where the hips, then torso, then arm, in this instance the weight, but it'd be the club, we're going to fire through.
As you get more and more comfortable with that you can really start to twist power.
It's like you're going to be hitting a nice big drive.
Something that's really good to help you with your overall golf swing but is definitely going to work this midsection as well as allowing you to really pull thorough with that upper body to help create some more club head speed and overall just the golf swing.
For this we'll need a band.
What we're going to do is we're going to drop down into a plank.
We're going to hold the plank and then work through on the rows.
We're going to get set, get that butt and everything nice and level.
We want to stabilize and hold.
Row this down and in on both sides working back and forth.
As we do it we want to make sure we're not rocking and turning too much but really stabilizing in that midsection.
From here we can go high with the row.
We can go low with the row.
But bounce back and forth that way we're having to work and stabilize a little bit harder while we're pulling and working that back.
All right, now we're going to go over and do a push press.
I sort of fought back and forth between which exercise is going to be the best one.
I really like a one arm snatch but just for safety reasons I think this one's going to be a lot easier for you.
We take our weight and we basically get up to shoulder height.
With the push press it's like a shoulder press but we're wanting to do the work with that lower body.
Get a nice little squat.
It's like you're trying to throw the weight through the ceiling.
Find a nice heavy weight.
Obviously not too heavy but something you can manage.
Try to get those reps to where we're down, exploding and throwing again to utilize that lower body.
Creates more strength.
Creates more power.
Help us rip through that drive a little bit more.
Something that's going to be really good but then again safe for just about anybody to do.
For this exercise we're back into our pushup position.
If we want to through in the pushup we can but what we want to do is bring this knee up, rotate to the side, back down.
Work up on the other and across.
If we were putting in a pushup we'd be here, up and over, pushup, up and over.
What this is doing is we're stabilizing the upper body.
We're working the hips and going through the range of motion from there.
We'll do it from this side as well so you can see.
We're up and big range of motion, up, and over.
Really going to help you coil.
Be able to load in that back swing and get that sequencing correct.
Firing those hips first, which again is creating more power.
On this next one, grab a golf club or in this case a speed stick.
We're going to lay straight down on our back.
We're going to take the club straight overhead.
You want to do a reverse crunch.
We're bringing this up nice and slow.
Feet ar going to go under.
Let's extend the legs out but don't let them touch.
Come back up.
Up and under.
Really try to keep that arch in your back pinned against the ground the entire time.
Engaging that midsection.
As we go out we're having to stabilize those muscles.
As we come up into the reverse crunch, as long as it's a nice slow movement we're having to work those.
Just really nice and slow on all these reps.
Getting that full range of motion in through the hip.
Great exercise to again brace.
There's our stability.
For this exercise I have a 10 pound medicine ball.
What we're going to do is have a seat.
The main reason we want to sit down is again so this lower body does not help out.
We're going to go from here.
We turn to the side and then we turn and throw.
Obviously we're either going to need a partner or a wall.
It's going to come back to us.
We turn the other side and we're going side to side throwing the medicine ball.
Keys here, keep that lower body as still as you can.
As you turn we don't want to see the knees moving around a lot but we're from here creating a stretch and then trying to really throw through.
If you're not throwing it against the wall and you're with a partner, try to throw each one a little further and a little further.
The more power we can create here, the better off that golf game's going to be.