Warm-Up

Todd demonstrating walking lunge with twist

Have you ever gone straight into a workout and noticed that you are not performing at your best? Or rushed into exercising and ended up hurting yourself? Chances are you are not spending enough time warming your body up, or perhaps no time at all. Warming up is an integral part of any fitness regime or sport, and you always need to listen to your body and give it what it needs before pushing it too hard. 

 

Todd has compiled a series of warm-ups that both actively engages the muscles you will use in your golf swing and also prepares your body in general for “work-out mode.” Whether you’re headed to the course or just headed to the gym, these exercises are perfect for making sure your body is up for the challenge.  

 

Perform the first five drills alternating left and right legs while walking 10 to 12 steps down and back.

1) Hug knee to chest. 

Todd demonstrating the knee to chest stretch

2) Grab foot and gently pull leg up and back.

Todd grabbing his foot and gently pulling back
 

3) Take foot and ankle and pull leg up and in front of you at a 90 degree angle.
 Todd taking his foot and ankle and pulling his leg up and in front of him at a 90 degree angle

4) Raise arms to shoulder height. Kick leg trying to touch palm of the same side.
Todd kicking leg to touch palm 

5) Walking lunge with twist. Take a big step forward with right leg then lower body until left knee touches the ground.  Twist core to the left and then back to center. Return to starting position. Repeat with opposite leg. 

Todd demonstrating walking lunge with twist

6) Assume a push up position.  Step forward so foot is in line with hand. Alternate legs doing 10 to 12 reps. 

Todd demonstrating alternating leg push up stretch

7) Side Lunge. Push butt back and to the side while bending knee. Hands stay inside of feet.  Alternate sides doing 10 to 12 reps.
 Todd demonstrating side lunge

8) Full squat with raised arms.  10 to 12 reps.
Todd demonstrating full squat with raised arms 

9) Forward bend with alternate leg cross. 10 to 12 reps.
 Todd demonstrating forward bendTodd demonstrating forward bend

10) Rotation and balance.  Lift one leg to a 90-degree angle then rotate your chest toward the lifted leg. Repeat on opposite side.  10 to 12 reps.
Todd demonstrating rotation and balance

11)  Upper body rotation. Rotate your upper body while keeping the lower body still. 10 to 12 reps. 

Todd demonstrating upper body rotationTodd demonstrating upper body demonstration

Now that your limbs are nimble and your muscles are warm, your body will be capable of accomplishing more, pushing harder, and lasting longer.

 

FOLLOW US ON INSTAGRAM

Fit for Golf-Set for Life

coachtodd@toddbordonaro.com

347-892-1665

Dunwoodie Golf Course
1 Wasylenko Ln
Yonkers, NY 10701