Golf Specific Workout of the Week
Lower Body Routine performed once a week for 5-6weeks
Each exercise is to be performed one after another with minimal or no rest. Try to aim for 3 to 5 sets of each exercise. If it becomes too easy than increase the weight and or slow the tempo.
1A) Step-ups 25-35lbs dumbbells (Start with 10-15 reps the first 2 weeks than lower the reps to 4-6reps)
1B) Seated Cable High Row 35-45lbs row towards neck elbows higher than wrists. 8-12 reps
1C) Cable Rotations with Medicine Ball between thighs 10reps per side
2A) Cross Lateral Step-ups 10-12 reps per leg start with 15lbs dumbbells
2B) Wood chops 10 reps per side
2C) Dumbbell Scarecrows 8-12 reps no weight than 2lbs dumbbells
Core
Stability Ball Crunch with slow negative 8-12 reps
Side Bends on the back extension 6-10 reps focus on the weaker side
Always use the high density foam roller for warm-up prior to stretching
Try it out!! Enjoy