GOLF EXERCISE PROGRAMME
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1 GOLF EXERCISE PROGRAMME WEEK 1 PHASE 1 SESSION 1 Golf Subjective Assessment form to be completed. Initial Assessment as per the Golf Gapscreen. Exercise Programe - Core stability exercises, TVA and Multifidus SESSION 2 Go over results of initial assessment Basic - floor exercises, supine, 4 pt kneeling progressions with broomstick for alignment - swiss ball exercises, sitting, bridging - Lat Pulldown - Chest press - Seated rows - Wide stance press ups - Lats - Rhomboids - Pecs - Thoracic rotation - Lumbar rotation - Gluteals - Cervical - Swiss ball extensions SESSION 3 Core stability as per session 2 - Single leg standing in golf stance with broomstick for alignment - Bicep curl - Tricep press - Cable, shoulder internal rotation - Cable, shoulder external rotation
2 - Wrist extension - Wrist flexion - Biceps - Triceps - Wrist flexors - Wrist extensors - Horizontal flexion - Pecs - Thoracic and Lumbar rotation - Glutes SESSON 4 Core stability - Swiss ball, Russian twists, hand slides, bridging progressions, supermans - Floor, 4 pt kneeling progressions - Single leg standing balance in golf stance Lower Body Strengthening - Lunges - Squats - Calf Raises - Leg press - 1 leg squat side on to wall - BOSU 1 and 2 leg balancing - Short and long calf - Quads - Hamstrings - Hip Flexors - Glutes - Thoracic and Lumbar rotation SESSION 5 Core stability - As per session 4 - Single leg standing in golf stance holding swiss ball Upper Body strengthening - Swiss ball DB press - Cable wood chop SESSION 6
3 - Swiss ball, Bridging, Hand slides, Russian twists, Roll outs, - Floor, Planks or half planks, side planks, 4 Pt kneeling - as per session 3 - as per session 3 PHASE 2 SESSION 7 - Swiss ball, Russian twists, Roll outs, Hand Slides, Kneeling - 4 Pt kneeling, Planks or half planks, side planks - Wood chop Lower Limb strengthening - as per session 4 - as per session 4 SESSION 8 - as per session 7 - Cable, kneeling Lat pulldown - Press up on swiss ball - Cable lunge press - Cable, 1 arm row - DB press on swiss ball - Bent over row SESSION 9 - Cable, wood chop, standing rotate to midline and hold - Standing one leg golf stance, swing and throw swiss ball - Easy bar bicep curl - Tricep dips - Assisted close grip Lat pulldown/ Cable bicep curl - Close grip press up - Wrist flexion
4 - Wrist extension - Reverse cable flys - As per session 3 SESSION 10 - Cable step up Lower limb strengthening - Dynamic Lunges - Lunges into step-ups - Squats - Calf raises - Dead lifts - BOSU balance, 1 and 2 leg squats - as per session 7 SESSION 11 - as per session 10 reducing floor work and focusing on dynamic SESSION 12 - as per session 11 Upper limb strengthening Advice on continuing exercise programme Advice for potential stretches for home and golf course (see below) STRETCHES FOR THE GOLF COURSE AND HOME - Standing, short and long calf stretch - Standing quadriceps stretch - Standing leg-up hamstring stretch
5 - Standing self-hug stretch - Standing side twist stretch - Standing shoulder blade squeeze - Standing 2 arm pushback - Standing one arm bicep and pec stretch - Standing shoulder and torso extension stretch - Standing behind the back stretch - Standing thoracic rotation stretch - Standing neck stretches - Sitting or lying gluteal stretch
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