A basic at-home golf workout that’s impossible to screw up

In the third video of Professional Golfer, James Nicholas’ home practice series, he shows us his favorite workout routine to stay in golf shape. He and his trainer designed this routine specifically for times like these when he doesn’t have access to weights and machines.

1. Hip Airplanes

Place your hands on a chair and slightly bend one leg at the knee while you bend the other leg as you lift it up sideways, working your outer hip muscle.

3 sets
10 reps per side

2. Glute Bridge

Lie down flat on the floor with your knees bent and extend one of your legs toward the ceiling. With your foot and hands flat on the ground, press your hips towards the ceiling, keeping your leg raised. Make sure your back remains straight throughout the movement for stability. When pressing upwards, explode, then come back down towards the ground slowly.

10 reps per leg

3. Deep Squat

Make sure your feet are shoulder width apart and squat down as far as you can. Make sure pressing down on your heels and keeping your shins over your feet as you squat down. Like the last exercise, go down slow and explode up.

3 sets
10 reps

4. Push up

Make sure your hands are directly below your shoulders and go all the way down to the ground for your push up. James likes to make these more challenging by clapping on his way up.

10 regular push ups
10 clap push ups

5. Seesaw Lunge

This exercise is pretty self explanatory based on its name. Lunge forward and then lunge backward, just like a seesaw. Make sure you are keeping your back straight and your hands at your sides throughout the movement. When you go from front to back, make sure you explode upwards in-between the motions.

3 sets
10 reps per leg (forward and backward lunge = 1 rep)

6. Lunge to Reach

Lunge forward with your left leg and place your left elbow inside of your left heel, while keeping your knee bent at a 90 degree angle. Your right hand should be on the ground and your right leg should be as straight as possible. Once in position, reach all the way up towards the ceiling with your left hand to open up your chest. Then place your left hand down inside your left foot and extend with your right arm the other direction. Finally repeat these steps with your other leg.

5 reps per side

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Emily Haas

Golf.com