Speaker 1: Hey again, Tyler Parsons, with Parsons Golf Performance.
Today I'm bringing you another full golf workout, start to finish, hammer out stability, some strength, rotation, everything you need to improve that body and help that game get better.
We can do this either in the gym, which I'll be using a cable cross shortly, or if you're at home or on the road even, bring those bands with you.
A couple of great exercises we can do there.
Trying to tailor everything specifically to those movements that again are going to help out.
If you haven't already, make sure you're doing that warm up, and let's get started.
Okay, so for this one we're looking at working into that piriformis, working with some extra rotation of this leg, and what we're going to do is a straight forward pigeon to start with.
Okay, so simple Yoga pose, we've got our leg out in front.
We're going to hop up and try to drop down, putting this hip on this opposite leg and laying into that the best that you can.
Again, we're stretching out this piriformis muscle and really just spending some time right through there, ten or fifteen seconds.
Now what we're going to do, is we're going to give it a little quarter turn and rotate into the leg, same thing, we'll be down, hold that the best that you can, and don't worry about going too deep right out of the gate, really just focus on that breathing, trying to relax, feel that nice big stretch, up and over, now I'm going to rotate against and go down.
Okay? Very simple, it's called a Pigeon three way, we're going straight away, doesn't matter the order, we're out to one side, holding and then we're out to that other side.
Obviously once we're finished with one leg, progress over go to that other, go through two sets for me.
Really trying to help open up those hips, again working on that piriformis, working on that extra rotation, freeing up those hips for more movement.
Okay, so we're over to a cable cross here, feel free if you're at home to use that band.
What we're looking to do is to get into that golf posture.
You can see that I've got a nice loaded state, so I'm turning across, and we want to keep this arm straight, helping with the sequence.
We're going to go on and let those hips go, followed the the chest, arm, nice big rotation back going through.
Really try again to use those hips, engage, rotate through, work on this turn, obviously be doing both directions, we want to go through that set of twelve, really focusing on that separation, bracing with that core, doing our best not to come out of posture, and really rotating through.
Great exercise for you.
All right, here in the gym, grab a medicine ball, this is a ten pound, I know this is about the right weight for me, you don't want to make it too heavy because we're going to try to be explosive.
If you are traveling or at home, find something to anchor a band too, and you'll see what I'm talking about.
What we're going to do is put one foot up, the other is out in front of us, we're going to make sure it's far enough in front as we squat down, we're not loading with that knee too much out in front.
We're dropping straight down, working those legs, we're stretching, stabilizing.
What I'm going to want you to do is we're going to come up, as we come up and explode, we're going to do the chest pass out.
So you can see if you have that band how we can do that.
We're going to be down, we're up, throwing the ball out.
Obviously we need a partner or a rebound if we're using the ball, so the band may be the best [inaudible 00:03:46] with you depending on if you have a workout partner.
Going through I would love for you to be able to do two sets of eight.
This may fatigue the legs pretty quick, especially with the explosive throwing, so do what you can do, but always chart that progress.
Make sure that you're getting better, if you can chart how far you're throwing it as well.
It's going to be great with that single leg to help with the vertical thrust and improve that ground force with the additional pass, okay? The more we can work it through multiple different planes of motion, as well as make the movement more compound, the better the body is going to respond, the better that gold game is going to get.
We're back to our cable cross, again use that band if you're at home.
I have it loaded up, we can do this one of two ways.
If we want to drop down into this half kneeling lunge position, that's going to help that lower body half to stabilize as we turn, so it's going to be a little bit more advanced.
If you want you can get nice and tall, just split the stance.
We're going to go through, I call this an ab ripper, it gets loaded from here, turning going through the throw motion.
We're going to turn [inaudible 00:04:58] and then fire back through, okay? We're going to up the weight a little bit, trying to up the resistance on the band, looking to only go to eight, again really trying to hold that lower body still, but firing and going through, we'd obviously switch to this other side and really pull throw through, keep that upper body in that golf posture.
Stabilize, stabilize, stabilize, again we're going to hammer that out more and more using different segments to do their job while their rotating, while they're bracing.
All right so very, very straight forward exercise here, but you need to be in front of a mirror and really monitor what you're doing.
Have a five pound weight, you can add or subtract a little bit of weight off of it.
Get the feet planted, nice and shoulder with apart.
We're going to take the weight out in front and I want you to give me a nice big turn, back to the middle, and a nice big turn.
You're probably wondering, "Okay, why is this going to be helpful?" What a lot of you are going to do at home is as you turn, you're going to try to counter balance and as I'm starting to lean, we're doing more of this.
I really want to brace with our midsection here, rotate, come back, and rotate.
If you get it too heavy, it's going to be very difficult to do, let's learn to crawl before we walk, before we run.
Start light, brace, going through that set of 12, nice and smooth and easy.
Not trying to rush it, again, get in front of that mirror, make sure we're keeping that spun angle and that we're rotating efficiently.
Back to our medicine ball, and again use that band if we need to.
This is one of my favorite exercises because it helps the player learn what it feels like to load, and it's in a abbreviated state so it's not going to mimic the golf swing, but the feeling is going to be the same, okay? We take it, we're down to the golf posture, we're going to squat and load, fire up turn, and throw the ball.
Okay? I'm going to do it without the throw, but I'm in through here, you can see that I'm moving, shifting into my right in this instance, I'm down, I'm up, thrusting.
You can even watch the foot work as I go through and do that.
The left foot likes to get a little airborne because we have so much ground force and thrust in through there.
We're going through, doing our set of eight, we're going to switch, go in the other direction.
You can see I don't have as much thrust there because I'm not left handed.
I'm not trying to rip it out on my backswing, something that's very good, we want to make sure that we keep that body as level as we can both ways, work on that brake system, I've got a couple videos on that, but the body is only going to speed up as efficiently as it can slow down cause it's trying to prevent that injury.
Any time we can do something in the opposite direction, we want to build it up and go as fast as we can.
Again, go through your set.
Two sets of eight, each side, same as before.
Make sure that you are loading and not just doing a straight squat.
Chart that progress, see how far you're throwing it.
Try to make it further and further on each throw as well as from week to week.
For this one grab a golf club, rod, whatever you need, as always I have my hand speed stick here.
What we're going to do is something that's very straight forward.
I'm going to show you two variations that you can do.
We're going to start by going into a lunge with the club up over head, and rotate towards the knee that's down, pushing off, driving back, nice big turn.
That's the straight forward version, okay?
I'll show you again from here.
We're down, again watch that front knee, nice big rotation, keeping that head straight away, because just like that golf swing we want it here, so I don't want you getting used to this.
It's going to be great.
It's building that lower body, that's a given, working on that rotation, going to feel some pull in through the hips if you're tight up into that psoas possibly.
Cause well I have a little bit of tightness up through my T spine and my shoulder blades.
Great for that movement.
Now, let's kick it up a notch, what we're going to do here is really make that hip flexor activate and be mad.
We're going down, we're lifting up, and I want to turn and twist back, really elongating this entire portion through here, up and back going through this other one.
We're here, and really pushing it forward, okay?
Again from the side so you can see.
Going here, back, nice big twist, really going, stretching through the quad, up in that hip flexor and again deep in that abdominal which is going to be that psoas, okay? Very, very helpful to hammer that out, to stretch, to get it to activate.
Time to hit that core, because it wouldn't be a workout if we're not activating that.
You're going to see as you're going through this, you're definitely going to be feeling it already, but we want to focus just on that.
We want to do our leg circles.
I'm going back and all I want to do is rotate and make as big of a circle as I can trying to keep that upper body nice and still and quiet, not letting them touch the ground, it'd be great if you can sit there and do a set of ten and go another set of ten in the other direction.
Let's start with five so as you can see it from the side.
I want to go and come up with my shoulders so that I'm already hitting and working down in through there and then there's my nice big turn.
Do your best not to use your elbows or anything for added support, that's why we're here.
Again, making those muscles recruit and do their job.
If you start out in here extremely weak, it's a fantastic exercise for you.
Just do your best to get through it, and each day it will get better.
Those of you at home who already have that really solid core and want something a little bit more advanced, this one is for you.
What we want to do is you can see I'm basically, shoulder blades are off the ground, feet are off the ground, and we're going to do a bicycle.
What we're going to do is we'll start the feet there and we'll come up and over, back down, up and over, back down, and doing the best we can as we return to that state.
Not letting the heels touch the ground, once we start the shoulder blades aren't going to touch the ground.
We're having you come up with a nice little rotation, go back down, up and over.
Love the combination because what we're having to do from here is we're really having to stabilize so again it's like an advanced plank.
We have to stabilize in the swing, but we also have the rotation so that we're working the up but also the over, which is really going to mimic stabilizing and turning in through here.
It's not just for power, it's extremely function, make sure you're hammering this out.
Build up to where hopefully you can do your set of ten right here, even more, but make that core work, make it functional and don't just always sit there and do the same old tired crunch.
We're stretched out in through the hips, what's going to make those muscles fire a bit more.
What we're going to do is go down into our lunge and I want you to drag this foot up, bring it through and then we're going to do a little turn, okay? I'll show you from two different angles here, we're going to be down, up and over, so it's back down, driving up with a nice little turn.
Then we're going to be from that different angle, up and then over.
Why is this helpful? Because we're in through here, we stretched it, we've got it elongated.
We want to be able to get that hip to drive forward and fire, and then once it's up, obviously everybody can see the correlation of why we want it to rotate.
But hammering down through the hips, making them not only more flexible but stronger and more functional for that golf game so that once we're in through here we can really push, drive, turn, get more separation, more explosiveness off that ground, firing those hips around.
No one's hips have ever fired too fast, so we want them to ripping through, helping us again if we've done our work, stabilizing through here, and that body is now going to be able to rotate in sync, more consistently, hopefully controlling that club face.
Fantastic series of exercises, go through, make sure that you're keeping up with it, hopefully it's helpful.