Golf Workout- Full Body- 25 Minute Workout

Winter is almost over! Get the body going before golf season is in full swing!
**disclaimer** Check with your Doctor or Physical therapist before starting a new exercise routine.

EQUIPMENT: Swiss ball, 2 20lb kb's and one 35lb kb

Kettlebell Squat/shoulder press (20 rep)
This works the glutes, legs, hips, shoulders.
Golf help: Balance, power, hip mobility, back strength.

Alternating lunge (20 each side) Advance move-thoracic rotation
Glutes, quads,
Power, hip mobility, dynamic movement

Swiss Ball Bridge (hold 1 minute)
Glutes, lower back
Back protection, power, stability

Clams, toe tap, scissor (15 each)
Hips, glutes
Hip strength and mobility

Ball superman (15 arm reaches, 2x)
Lower back, mid back
Back stability and strength

Single arm rotating press (20 reps)
Chest, triceps, core rotation
Speed, rotation, thoracic stability and strength

Weighted ball rotations (20 reps)
Core rotation
Speed, Rotation, Thoracic stability and strength

Planks, front and side (hold each for 20-30 seconds, 2 sets per plank
Core muscles, abdominals, side abdominals
Spine stabilization.

Push ups (15 reps 3x)
Chest, triceps
Shoulder and arm strength for speed

Setup row (15 reps, 2x)
Lower, mid and upper back
Rotational support, spine support

Curls (20 total, 10 each arm, 2x)
Biceps, and forearms
Suns out guns out, that’s why!

Thank you!
Aaron @Buddha_is_my_caddie

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[yakshealthy]

This was great. Thank you. Looking forward to trying this!!

[johnpapadakis]

What size Swiss ball are you using?. Love the simplicity of this

[loicdesroches]

Good workout! The only exercise I would switch is the "golf set up rows". The angle is not optimal for back recruitment. It acts more as shrugs engaging the upper trap. I would suggest a Kettlebell Pendlay row, where you touch the weights on the ground between each rep. A lot more challenging on the posterior chain and on core activation!

[WeMet]

Hey man, nice workout. How many times a week would you recommend doing this?

[simonreynolds]

Hi there: great workout - just wandering what weight kettle balls you are using:


for the squat and lunges

[darrenpetras]

Really nice exercises for all levels of ability!

[jadeduckworth]

How often weekly do you recommend I do this workout? Thanks!

[albertofernandez-sanguino]

Excellent routine, will be trying it out tomorrow! Thanks

[EricduToit]

"Suns out guns out, that’s why!" nice..

[richterw]

How often do you recommend this work out, daily?

[carolbrooks]

How heavy are the kettle balls you are using?