Here’s an easy golf workout routine you can execute while at home

March 31, 2020

Just because you’re stuck at home, doesn’t mean you can’t do workouts to help your golf game. We asked TPI Certified Instructor Carolina Romero to put together a five-week program to keep you in shape while you’re indoors.

Last week, she shared the first set of exercises and she’s back for week two with a whole new regimen. Watch the video above or read below for more.

Curl Up
Sets: Three per side
Reps: 10-20

Get on your back and make one leg straight while the other is bent. Put your hands behind your back and elevate your elbows off the ground. Try to elevate your head and shoulders toward the ceiling and hold for one to two seconds.

“This is a great way to exercise our core without the excess pressure and stress that crunches and sit ups put on our spine,” Romero says.

Glute Bridge March
Sets: Three
Reps: 10-12

Lay on your back and get to the top of a glute-bridge position by pushing your weight into your heels and elevating your hips. Make sure your core is activated and then march in place, lifting one leg up and then switching sides. Hold your position at the top for one to two seconds each.

“Most of the work is going to be performed by the leg that is down,” Romero says.

Reachbacks
Sets: Three
Reps: 10-20

Start by getting in an all-fours position on your hands and knees. Take one of your hands and place it on your head and then start rotating your upper body in the same direction. Try to isolate your upper body and don’t turn your lower body.

“(This is) another great exercise to help us stretch out our backs for better shoulder turn during the golf swing,” Romero says.

Reverse clams
Sets: Three
Reps: 10-20

Lay on your side and have a cushion handy. Bring your legs forward and bend them at a 90-degree angle and place a cushion between your knees. Then start rotating your upper leg as far upwards as it can go while maintaining downward pressure with your knee on the cushion.

“(This) will help us strengthen and stretch our tight hips for better hip turn during the golf swing,” Romero says.

Standing torso rotations
Sets: Three
Reps: 20

Start by setting up in a golf posture with your hands on your chest. While keeping your lower body stable, rotate your upper body as far as you can go in one direction and then repeat in the opposite direction. Try doing this exercise in front of a mirror to make sure your hips aren’t rotating.

“(This) is going to help with the ability to move our upper and lower body separately for a better sequence during the golf swing,” Romero says.

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