Note: This Beginner Golf Conditioning Program is great for the beginner interested in strengthening their Core. Equipment needed: JC Rubber bands, and Stability Ball. To print a copy of the workout left click on workout and select print.
Beginner Golf Workout
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 Circles Start Position: Hold medicine ball with your arms extended overhead. In one continuous motion bring the ball down in a circular motion. Squat down so that the ball is just off of the ground during the bottom portion of the circle. Repeat for prescribed repetitions and then reverse the circle. Trainer's comments: |
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 Diagonal Woodchops Starting Position: Start with your arms extended holding the cable handle down and to your left.. 1. Bring cable handle up and away in a wood chopping motion. 2. During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction. Trainer's comments: |
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 Standing Rotations 1. Position pulley at approximately chest height. 2. Stand with your right side towards pulley. Position feet shoulder width apart with knees slightly bent. 3. Start position: Grasp handle with right hand first followed by left hand on top of right hand. Extend arms forward at shoulder level. Hips and shoulders should be squared. 4. Rotate hips approximately 65° (or slightly past midway between the hip and naval). 5. Return to start position. Switch sides after prescribed number of reps. 6. Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation. Trainer's comments: |
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 Side Plank 1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time. 2. Lower your body and repeat on the other side. 3. Remember to keep your head, neck and body in a straight line. Trainer's comments: |
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 Plank 1. Start by placing your forearms on the ground and forming a plank with your forearms and feet. 2. Hold this position keeping your body parallel to the ground for the required time. Trainer's comments: |
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 Belly Blaster 1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. 3. Return to the starting and repeat for the prescribed number of repetitions. Trainer's comments: |
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 3 point rollout on ball 1. Place your forearms on top of the ball and your feet anchored on the floor. 2. Keep your trunk in a parallel position and draw your belly button in towards your spine. 3. Slowly extend your arms out away from your body and then bring them back in towards your chest. 4. Do not let your hips drop below parallel. If this happens do not extend your arms as far. Your arms should only be extended as far as you can without dropping your hips below parallel. Trainer's comments: |
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 Ball Transfer Crunch 1. Start by lying on your back with a stability ball held between your legs and your arms directly above your head. 2. Simultaneously raise your legs with the ball and your shoulders up towards the ceiling. 3. At the top grab the ball with your arms and return to the starting position with the ball in your hands. 4. Repeat this movement and transfer the ball back to your feet. 5. Repeat for the required repetitions. Trainer's comments: |
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