Your Weekly Workout Sequence

Weekly Workout Sequence

On the Fit for Golf – Set for Life blog, we’ve gone over several categories of workouts to incorporate into your gym sequence: warm-up, balance, strength, and speed. Now it’s time to put it all together and equip you with the ultimate exercise starter pack to put your golf game on top. This particular combination can be done entirely at home if you do not have access to a gym, which makes it most ideal for tournaments on-location where traveling may be involved. Even when you are a gearing up for an exciting tournament, it is crucial that you do not forget the basics.

As a recap, these four pillars of exercise specifically target the muscles and movements that you will engage during your golf swing. Your warm-up and balance exercises will particularly assist you with establishing a firm, stable golf stance while the speed and strength exercises will help you with your swing and follow-through. While golf is often the sport of choice for many retirees, many people do not realize how much muscle engagement and spinal flexibility the sport requires. Don’t throw your back out over a faulty swing! Take the time to master these exercises first, then see if you can handle a full game.


Warm Up

Walking Lunge with Twist

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.



Hamstring Curl

Position 1 of Hamstring Curl
Position 2 of Hamstring Curl
  • Lie flat on back with ball under ankles.
  • Lift hips off floor keeping an even line from shoulders to feet.
  • Roll ball inward by bending knees.
  • Keep a straight line from knees to shoulders.
  • Complete 10 to 12 reps.



Bosuball Lateral Hop with Rotation

Bosuball Twist Sequence
  • Grab a resistance band.
  • Keep tension on the band while hopping from side to side.
  • Rotate the chest over the lead leg after each hop.
  • Complete 12 to 15 reps.


Lunge with Medicine Ball and Core Rotation

  • Grasp a medicine ball (with or without handles) with both hands.
  • With both arms comfortably extended, hold ball out in front of chest.
  • Take a big step forward with left leg then lower body until right knee touches the ground.
  • Twist core to the right and then back to center.
  • Return to starting position.
  • Repeat with opposite leg.


By now, you know plenty of exercises to create your own sequences and routines – if not, use this example to get you started. You know your body best, and you also know your comfort levels. If you get too comfortable, you may need to switch up your routine! Even so, it is also always good to have a reliable set of warm-up routines on deck and ready to go, anytime and anywhere.

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Fit for Golf-Set for Life


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