Beginner Golf Workout Routines

Flexibility and Stability

  • beginner level

In order to improve golf performance one must develop static and dynamic stability. Trying to develop dynamic stability and/or power without developing static stability first would be detrimental to ones performance. The focus of this program is to improve neuromuscular efficiency (brain muscle communication), increase postural control, improve muscle length-tension relationship (LTR) and improve intrinsic stabilization of the lumbo-pelvic-hip complex to allow for the expression of functional strength. This program will serve as a base for strength and power conditioning that will follow. This program is designed to last up to four to six weeks and should be done in conjunction with a total body workout. The following exercises are to be performed in vertically loaded fashion with 90 sec. rest at the end of each circuit. Please perform all the exercise with the specified tempo.

Day 1

This daily workout contains 4 activities, you'll be doing the following activities:

Prone cobra on stability ball
Sets: 3 Reps: 10

Single leg balance reach
Sets: 3 Reps: 10

Reverse crunch with ball (between legs)
Sets: 3 Reps: 10

Quadruped arm leg raise (opposite)
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 4 activities, you'll be doing the following activities:

Prone cobra on stability ball
Sets: 3 Reps: 10

Single leg balance reach
Sets: 3 Reps: 10

Reverse crunch with ball (between legs)
Sets: 3 Reps: 10

Quadruped arm leg raise (opposite)
Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 4 activities, you'll be doing the following activities:

Prone cobra on stability ball
Sets: 3 Reps: 10

Single leg balance reach
Sets: 3 Reps: 10

Reverse crunch with ball (between legs)
Sets: 3 Reps: 10

Quadruped arm leg raise (opposite)
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

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