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Workout at home for golf strength and flexibility - Fitness Friday #85.

Workout at home for golf strength and flexibility – Fitness Friday #85.

Workout at home for golf strength and flexibility – Fitness Friday #85.

Hi, I’m Mel Sole, Director of Instruction at the Mel Sole Golf School, headquartered at Pawleys Plantation Golf and Country Club in Pawleys Island, SC.  We conduct 1, 2, and 3-day golf schools, hourly golf lessons, and senior golf schools—any golf instruction program your heart desires. Give us a call at 800-624-4653 or 843-237-4993.  We will be happy to book a commuter school or a package that contains accommodations, golf, and golf school.

Golf Blog by the Mel Sole Golf School.

Many of us have hectic days and have a hard time getting to a gym regularly.  Today our host is Carolina Romero, aka The Fit Golfer Girl.  She is going to take us through a great exercise program that everyone can do at home. Here we go!

Glute Bridge.

Lay on your back with your knees bent.  Push through your heels to elevate your hips.  Squeeze your glutes. Hold for a moment.  Then bring it back down. Repeat for 10 reps.

Bird Dog.

This is a great exercise for reducing lower back pain and core stability. Get on your hands and knees and begin by elevating an arm and the opposite leg.  Hold the position at the top for 5 seconds and repeat on the other side.  Avoid arching your back.  Do not kick up your leg too high. 10 reps.

Bird Dog Plank.

For a more challenging position, get into a plank position.  Raise the arm and the opposite leg and hold for a few seconds.  Repeat on the other side.  10 reps.

Plank with Shoulder Tap.

Find an elevated surface and get into a plank position.  Maintain the tension in the abs and keep the glutes engaged.  From here, you will tap your opposite shoulder while making sure that your hips are completely stable and not moving from side to side.  For a more challenging position, do this exercise while maintaining a plank on the floor.

For the more Advanced Golfers!

Some more golf strength and flexibility exercises.

Box Squats.

Begin by sitting on a chair with feet shoulder-width apart and your toes pointing straight forward. While pushing through your heels, come up to a standing position.  Squeeze your glutes at the top and bring yourself down to the sitting position slowly.  For a more challenging exercise, do a single leg box squat making sure you are putting all your weight on the working leg’s heel, and your knee is staying in line with your toe.

Reach Backs. 

Golf is a rotational sport, and being able to rotate effectively is essential for performance.  While on all fours and one of your hands behind your head, start turning your body in the same direction as your hand.

Hip Twister.

While maintaining your upper body and torso completely stable, start rotating your hips in both directions. Make sure there is no sway.  Only back and forward.


Source: Fit Golfer Girl    Carolina Romero    Mel Sole Golf School

Thanks for watching – Workout at home for golf strength and flexibility – Fitness Friday #85,

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