The Golf Swing Speed Challenge - First 3 Weeks

101 The Golf Swing Speed Challenge - First 3 Weeks In the first three weeks of this program you're going to be predominantly doing two things 1. Improving your flexibility 2. Increasing your strength

The Golf Swing Speed Challenge - First 3 Weeks In the first three weeks of this program you're going to be predominantly doing two things 1. Improving your flexibility 2. Increasing your strength You will also be doing a little bit of speed work. Now during the next three weeks you will alternate daily between flexibility exercises and strength exercises. It is very important however that every 6 days you have a day off from doing any exercises. To make this easy for you I suggest you start this program on a Monday. If you do that you'll do flexibility exercises on the Monday, strength exercises on the Tuesday, flexibility exercises on the Wednesday and so on until Sunday which is when you should have a day off. Now in the flexibility aspect of this program you'll notice that there are two types of exercises a) Dynamic, and b) If you are unfamiliar with these terms let me explain them. Dynamic exercises simply mean that you are moving at all times during the exercise. exercises on the other hand mean you move your body into a position and then you hold that position for a period of time. In the static exercises in this program you are instructed to hold the furthermost position for 15 seconds. Please note that in the static exercises where you are only stretching one body part, rest about 30 seconds between stretches. At the end of the flexibility program you'll see you are instructed to swing a driver 6 times. Before you start this program let me explain how you should be doing that. First of all, you don't need to hit golf balls when doing the 6 swings. So for the first swing use your driver as normal. Then for your second swing turn your driver upside down so you are griping the club just below the head. This will make the driver feel a lot lighter and you'll be able to swing it a lot faster. When you do this you should find that your swing speed goes up by at least 10%. So if you're averaging 100 mph with a normal driver. You should be swinging the upside down driver at 110 mph or faster. It is a good idea when doing these golf swings to use your swing speed measuring device to see how fast you're swinging. Don't get too caught up with measuring your speeds however. Because some days you'll naturally swing slower than another day. If this happens and you're recording your results and compare them you may get worried. Instead, every day you do this exercise try and get faster with each swing. Try and beat your last swing speed result. That will keep you motivated and moving forward for that day. Now when we designed this program we did so in such a way that virtually any golfer could do all the exercises at home. Naturally this meant we have avoided the use of traditional weights i.e. dumbbells, barbells, weight machines etc. in the exercise examples. However, this does not mean that if you have access to traditional weights you shouldn't use them.

In the strength exercises you'll see an * next to an exercise which simply indicates that if you have access to weights/machines then you can use them to do the exercise. But to make this clear here are the exercises that you can use traditional weights for: Golf bag bent over rows (Dumbbells) One arm leaning SW flies (Dumbbells) Golf bag deadlifts (Barbell) Lunges (Dumbbells or Barbell) Wall squats (Dumbbells, Barbell or Machine) In the strength portion of this program you'll see reps and sets referenced. If you're unfamiliar with these terms here is an explanation. Reps simply means the amount of repetitions of a particular exercise, and sets means the amount of times you do the repetitions. For example, if you're instructed to do an exercise for 3 sets x 10 repetitions that means you do a total of 30 exercises. But you do 10 repetitions to form 1 set and you do this 3 times. You should have a rest of about a minute between each set. Tip: To get through the exercises faster do another exercise from a different body part while you re resting between sets. For example, you can do one set from the shoulder exercise section and while you re resting do an exercise from the hips section. In the strength portion of this program for the first 3 weeks you ll see that there is a FULL program and a SHORT program. We have included the SHORT program so that on the days when you re tight on time, or don t feel like exercising or whatever, you can still do something to keep getting closer to your swing speed goals. Naturally, if you choose to do the SHORT strength program every time you won t get the same results as you would if you did the FULL program. The SHORT program is only included for use when you are pressed for time, or for some reason you cannot do all of the exercises on that day. It s better to do something than nothing, because life will always throw other things in the way from time to time and we can t let that stop us from our goals. Now you may look at the strength exercises and think the reps are too hard. For example, 3 sets of 10 reps for push-ups. If you do this exercise and find you can only do 2 reps every set then so be it. Just build up slowly. Also, if you have not been doing any strength exercises in a while you may feel sore afterwards. That is normal but if you keep going with the exercises your muscles will adapt and the soreness will go away. If on the other hand you have regularly been doing push-ups and 3 sets of 10 reps would be easy for you here's a bit of advice. Do those reps and sets for the body weight exercises and push yourself in the other exercises that you can do with weights. If you're already pretty strong don't get caught up on the idea that you have to be the strongest person out there to swing fast. It's simply not true. Strength is only one element needed to swing

fast and you only need so much to improve your golf swing speed. As far as strength is concerned pushing yourself so hard to get stronger will at some point not make any difference to your golf swing speed. Now I hope you can complete every day as is outlined in this program but sometimes life just gets in the way of exercising. I understand that. So if/when this happens don't feel bad about missing a day...instead just start back on the program from where you left off. To help you keep track with this program I have included daily task sheets. So I suggest you print off this entire PDF so you can easily keep track of what you're doing Flexibility/Strength Exercise Videos, Pictures And Descriptions In the private membership site of The Golf Swing Speed Challenge you ll find videos, pictures and descriptions of all the exercises in this program. To login to the private membership site simply go here http://www.golfswingspeedchallenge.com/login and enter your username and password to login. However, at the end of the daily task sheets you ll find pictorial explanations of each exercise in the first 3 weeks of this program. Finally, remember that this is not a race. Start off slowly with the exercises to help you avoid injury. It's better to do too little than too much, especially when you re just starting. If you have any injury spots on your body (e.g. back, knees etc.) make sure you listen to your body and don't do any exercises that you know will cause you problems. Please use common sense with this program. So there you go, print out this PDF if you haven't already and look over the daily tasks and exercises. Also, watch the videos of the exercises so you have a good idea of what you should be doing when you complete the exercises. Then complete the goal task sheet on the next page and then pick a day when you're going to start and just do it. Complete one day at a time and before you know it you'll be hitting the ball longer than you thought possible! Good luck from all of us here on the Golf Swing Speed Challenge team. We can t wait to hear how much distance you ve gained by completing this challenge.

Today s Date: Golf Swing Speed Challenge Goal Task Sheet Current Swing Speed: Important Note: If you don t yet have a swing speed radar to measure your swing speed (and to compete in the Golf Swing Speed Challenge competition) you can get one here: http://www.golfswingspeedchallenge.com/swing-speed-radar.htm Have you videoed your swing and sent it to us, along with your swing speeds for 5 swings before starting the challenge? Yes / No Have you filled in this questionnaire before starting the challenge? http://www.golfswingspeedchallenge.com/before-questionnaire Yes / No Swing speed you would like to be swinging at after completing The Golf Swing Speed Challenge 101 program: Commit to completing this program by signing and dating the form below: I (write your name here) will complete The Golf Swing Speed Challenge program so I can increase my swing speed, which will result in me hitting the ball further and having more fun playing golf. Signed:

Hip Lumbar Thoracic Shoulders Neck Day 1 - Flexibility Date: / / Time Needed: Approximately 20-25 minutes Exercise Type Reps Completed Rotations left and right Dynamic 5 reps slow/medium speed Holding Rotator stretch Flexion from neutral Dynamic 5 reps slow/medium speed Holding Flexor stretch Arm circles Dynamic 5 reps slow/medium speed Medial rotator/pec doorway hold and rotate 4 point kneeling twist and reach Lateral rotator across chest pull Dynamic 5 reps slow/medium speed Tree hugs Dynamic 5 reps slow/medium speed Lat dorsi/ Rhomboids - Prayer stretch Club cross rotations Dynamic 5 reps slow/medium speed Sitting rotation hold Seated extension Side and forward flexion reaches Dynamic 5 reps slow/medium speed Lying rotation hold Knee hugs Front lying extensions Lunges Dynamic 5 reps slow/medium speed Hip flexor/quad Kneeling Lunge stretch Opening the gait Dynamic 5 reps slow/medium speed Groin Sitting Butterfly stretch Straight leg kicks Dynamic 5 reps slow/medium speed Sitting Hamstring stretch Completed Normal Upside Down Six Golf Swings Normal Upside Down Normal Upside Down Speed

Day 2 Strength (FULL) Date: / / Time Needed: Approximately 30-35 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set and increase it again for the final set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about a minute between each set. Upper Back Shoulders and Chest Abs Obliques Lower Back Exercise Sets x Reps Weights Used Golf bag bent over rows* Dips One arm leaning SW flys* Push Ups (on knees) Front Planks 1/4 Sit up (tense Side plank (tense 'Supermans' on knees Lying back extensions Golf bag deadlifts* Lunges* 5 x 10 seconds 5 x 10 seconds Completed Hips Wall squats* Bridging *indicates that the exercise can be done with weights.

Day 2 Strength (SHORT) Date: / / Time Needed: Approximately 20-25 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about a minute between each set. Upper Back Shoulders and Chest Abs Obliques Lower Back Exercise Sets x Reps Weights Used Golf bag bent over rows* Dips One arm leaning SW flys* Push Ups (on knees) Front Planks 1/4 Sit up (tense Side plank (tense 'Supermans' on knees Lying back extensions Golf bag deadlifts* Lunges* 3 x 10 seconds 3 x 10 seconds Completed Hips Wall squats* Bridging *indicates that the exercise can be done with weights.

Hip Lumbar Thoracic Shoulders Neck Day 3 - Flexibility Date: / / Time Needed: Approximately 20-25 minutes Exercise Type Reps Completed Rotations left and right Dynamic 5 reps slow/medium speed Holding Rotator stretch Flexion from neutral Dynamic 5 reps slow/medium speed Holding Flexor stretch Arm circles Dynamic 5 reps slow/medium speed Medial rotator/pec doorway hold and rotate 4 point kneeling twist and reach Lateral rotator across chest pull Dynamic 5 reps slow/medium speed Tree hugs Dynamic 5 reps slow/medium speed Lat dorsi/ Rhomboids - Prayer stretch Club cross rotations Dynamic 5 reps slow/medium speed Sitting rotation hold Seated extension Side and forward flexion reaches Dynamic 5 reps slow/medium speed Lying rotation hold Knee hugs Front lying extensions Lunges Dynamic 5 reps slow/medium speed Hip flexor/quad Kneeling Lunge stretch Opening the gait Dynamic 5 reps slow/medium speed Groin Sitting Butterfly stretch Straight leg kicks Dynamic 5 reps slow/medium speed Sitting Hamstring stretch Completed Normal Upside Down Six Golf Swings Normal Upside Down Normal Upside Down Speed

Day 4 Strength (FULL) Date: / / Time Needed: Approximately 30-35 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set and increase it again for the final set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about a minute between each set. Upper Back Shoulders and Chest Abs Obliques Lower Back Exercise Sets x Reps Weights Used Golf bag bent over rows* Dips One arm leaning SW flys* Push Ups (on knees) Front Planks 1/4 Sit up (tense Side plank (tense 'Supermans' on knees Lying back extensions Golf bag deadlifts* Lunges* 5 x 10 seconds 5 x 10 seconds Completed Hips Wall squats* Bridging *indicates that the exercise can be done with weights.

Day 4 Strength (SHORT) Date: / / Time Needed: Approximately 20-25 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about a minute between each set. Upper Back Shoulders and Chest Abs Obliques Lower Back Exercise Sets x Reps Weights Used Golf bag bent over rows* Dips One arm leaning SW flys* Push Ups (on knees) Front Planks 1/4 Sit up (tense Side plank (tense 'Supermans' on knees Lying back extensions Golf bag deadlifts* Lunges* 3 x 10 seconds 3 x 10 seconds Completed Hips Wall squats* Bridging *indicates that the exercise can be done with weights.

Hip Lumbar Thoracic Shoulders Neck Day 5 - Flexibility Date: / / Time Needed: Approximately 20-25 minutes Exercise Type Reps Completed Rotations left and right Dynamic 5 reps slow/medium speed Holding Rotator stretch Flexion from neutral Dynamic 5 reps slow/medium speed Holding Flexor stretch Arm circles Dynamic 5 reps slow/medium speed Medial rotator/pec doorway hold and rotate 4 point kneeling twist and reach Lateral rotator across chest pull Dynamic 5 reps slow/medium speed Tree hugs Dynamic 5 reps slow/medium speed Lat dorsi/ Rhomboids - Prayer stretch Club cross rotations Dynamic 5 reps slow/medium speed Sitting rotation hold Seated extension Side and forward flexion reaches Dynamic 5 reps slow/medium speed Lying rotation hold Knee hugs Front lying extensions Lunges Dynamic 5 reps slow/medium speed Hip flexor/quad Kneeling Lunge stretch Opening the gait Dynamic 5 reps slow/medium speed Groin Sitting Butterfly stretch Straight leg kicks Dynamic 5 reps slow/medium speed Sitting Hamstring stretch Completed Normal Upside Down Six Golf Swings Normal Upside Down Normal Upside Down Speed

Day 6 Strength (FULL) Date: / / Time Needed: Approximately 30-35 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set and increase it again for the final set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about a minute between each set. Upper Back Shoulders and Chest Abs Obliques Lower Back Exercise Sets x Reps Weights Used Golf bag bent over rows* Dips One arm leaning SW flys* Push Ups (on knees) Front Planks 1/4 Sit up (tense Side plank (tense 'Supermans' on knees Lying back extensions Golf bag deadlifts* Lunges* 5 x 10 seconds 5 x 10 seconds Completed Hips Wall squats* Bridging *indicates that the exercise can be done with weights.

Day 6 Strength (SHORT) Date: / / Time Needed: Approximately 20-25 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about a minute between each set. Upper Back Shoulders and Chest Abs Obliques Lower Back Exercise Sets x Reps Weights Used Golf bag bent over rows* Dips One arm leaning SW flys* Push Ups (on knees) Front Planks 1/4 Sit up (tense Side plank (tense 'Supermans' on knees Lying back extensions Golf bag deadlifts* Lunges* 3 x 10 seconds 3 x 10 seconds Completed Hips Wall squats* Bridging *indicates that the exercise can be done with weights. Day 7 - Day Off

Hip Lumbar Thoracic Shoulders Neck Day 8 - Flexibility Date: / / Time Needed: Approximately 20-25 minutes Exercise Type Reps Completed Rotations left and right Dynamic 5 reps slow/medium speed Holding Rotator stretch Flexion from neutral Dynamic 5 reps slow/medium speed Holding Flexor stretch Arm circles Dynamic 5 reps slow/medium speed Medial rotator/pec doorway hold and rotate 4 point kneeling twist and reach Lateral rotator across chest pull Dynamic 5 reps slow/medium speed Tree hugs Dynamic 5 reps slow/medium speed Lat dorsi/ Rhomboids - Prayer stretch Club cross rotations Dynamic 5 reps slow/medium speed Sitting rotation hold Seated extension Side and forward flexion reaches Dynamic 5 reps slow/medium speed Lying rotation hold Knee hugs Front lying extensions Lunges Dynamic 5 reps slow/medium speed Hip flexor/quad Kneeling Lunge stretch Opening the gait Dynamic 5 reps slow/medium speed Groin Sitting Butterfly stretch Straight leg kicks Dynamic 5 reps slow/medium speed Sitting Hamstring stretch Completed Normal Upside Down Six Golf Swings Normal Upside Down Normal Upside Down Speed

Day 9 Strength (FULL) Date: / / Time Needed: Approximately 30-35 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set and increase it again for the final set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about a minute between each set. Upper Back Shoulders and Chest Abs Obliques Lower Back Exercise Sets x Reps Weights Used Golf bag bent over rows* Dips One arm leaning SW flys* Push Ups (on knees) Front Planks 1/4 Sit up (tense Side plank (tense 'Supermans' on knees Lying back extensions Golf bag deadlifts* Lunges* 5 x 10 seconds 5 x 10 seconds Completed Hips Wall squats* Bridging *indicates that the exercise can be done with weights.

Day 9 Strength (SHORT) Date: / / Time Needed: Approximately 20-25 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about a minute between each set. Upper Back Shoulders and Chest Abs Obliques Lower Back Exercise Sets x Reps Weights Used Golf bag bent over rows* Dips One arm leaning SW flys* Push Ups (on knees) Front Planks 1/4 Sit up (tense Side plank (tense 'Supermans' on knees Lying back extensions Golf bag deadlifts* Lunges* 3 x 10 seconds 3 x 10 seconds Completed Hips Wall squats* Bridging *indicates that the exercise can be done with weights.

Hip Lumbar Thoracic Shoulders Neck Day 10 - Flexibility Date: / / Time Needed: Approximately 20-25 minutes Exercise Type Reps Completed Rotations left and right Dynamic 5 reps slow/medium speed Holding Rotator stretch Flexion from neutral Dynamic 5 reps slow/medium speed Holding Flexor stretch Arm circles Dynamic 5 reps slow/medium speed Medial rotator/pec doorway hold and rotate 4 point kneeling twist and reach Lateral rotator across chest pull Dynamic 5 reps slow/medium speed Tree hugs Dynamic 5 reps slow/medium speed Lat dorsi/ Rhomboids - Prayer stretch Club cross rotations Dynamic 5 reps slow/medium speed Sitting rotation hold Seated extension Side and forward flexion reaches Dynamic 5 reps slow/medium speed Lying rotation hold Knee hugs Front lying extensions Lunges Dynamic 5 reps slow/medium speed Hip flexor/quad Kneeling Lunge stretch Opening the gait Dynamic 5 reps slow/medium speed Groin Sitting Butterfly stretch Straight leg kicks Dynamic 5 reps slow/medium speed Sitting Hamstring stretch Completed Normal Upside Down Six Golf Swings Normal Upside Down Normal Upside Down Speed

Day 11 Strength (FULL) Date: / / Time Needed: Approximately 30-35 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set and increase it again for the final set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about a minute between each set. Upper Back Shoulders and Chest Abs Obliques Lower Back Exercise Sets x Reps Weights Used Golf bag bent over rows* Dips One arm leaning SW flys* Push Ups (on knees) Front Planks 1/4 Sit up (tense Side plank (tense 'Supermans' on knees Lying back extensions Golf bag deadlifts* Lunges* 5 x 10 seconds 5 x 10 seconds Completed Hips Wall squats* Bridging *indicates that the exercise can be done with weights.

Day 11 Strength (SHORT) Date: / / Time Needed: Approximately 20-25 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about a minute between each set. Upper Back Shoulders and Chest Abs Obliques Lower Back Exercise Sets x Reps Weights Used Golf bag bent over rows* Dips One arm leaning SW flys* Push Ups (on knees) Front Planks 1/4 Sit up (tense Side plank (tense 'Supermans' on knees Lying back extensions Golf bag deadlifts* Lunges* 3 x 10 seconds 3 x 10 seconds Completed Hips Wall squats* Bridging *indicates that the exercise can be done with weights.

Hip Lumbar Thoracic Shoulders Neck Day 12 - Flexibility Date: / / Time Needed: Approximately 20-25 minutes Exercise Type Reps Completed Rotations left and right Dynamic 5 reps slow/medium speed Holding Rotator stretch Flexion from neutral Dynamic 5 reps slow/medium speed Holding Flexor stretch Arm circles Dynamic 5 reps slow/medium speed Medial rotator/pec doorway hold and rotate 4 point kneeling twist and reach Lateral rotator across chest pull Dynamic 5 reps slow/medium speed Tree hugs Dynamic 5 reps slow/medium speed Lat dorsi/ Rhomboids - Prayer stretch Club cross rotations Dynamic 5 reps slow/medium speed Sitting rotation hold Seated extension Side and forward flexion reaches Dynamic 5 reps slow/medium speed Lying rotation hold Knee hugs Front lying extensions Lunges Dynamic 5 reps slow/medium speed Hip flexor/quad Kneeling Lunge stretch Opening the gait Dynamic 5 reps slow/medium speed Groin Sitting Butterfly stretch Straight leg kicks Dynamic 5 reps slow/medium speed Sitting Hamstring stretch Completed Normal Upside Down Six Golf Swings Normal Upside Down Normal Upside Down Speed

Day 13 Strength (FULL) Date: / / Time Needed: Approximately 30-35 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set and increase it again for the final set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about a minute between each set. Upper Back Shoulders and Chest Abs Obliques Lower Back Exercise Sets x Reps Weights Used Golf bag bent over rows* Dips One arm leaning SW flys* Push Ups (on knees) Front Planks 1/4 Sit up (tense Side plank (tense 'Supermans' on knees Lying back extensions Golf bag deadlifts* Lunges* 5 x 10 seconds 5 x 10 seconds Completed Hips Wall squats* Bridging *indicates that the exercise can be done with weights.

Day 13 Strength (SHORT) Date: / / Time Needed: Approximately 20-25 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about a minute between each set. Upper Back Shoulders and Chest Abs Obliques Lower Back Exercise Sets x Reps Weights Used Golf bag bent over rows* Dips One arm leaning SW flys* Push Ups (on knees) Front Planks 1/4 Sit up (tense Side plank (tense 'Supermans' on knees Lying back extensions Golf bag deadlifts* Lunges* 3 x 10 seconds 3 x 10 seconds Completed Hips Wall squats* Bridging *indicates that the exercise can be done with weights. Day 14 - Day Off

Hip Lumbar Thoracic Shoulders Neck Day 15 - Flexibility Date: / / Time Needed: Approximately 20-25 minutes Exercise Type Reps Completed Rotations left and right Dynamic 5 reps slow/medium speed Holding Rotator stretch Flexion from neutral Dynamic 5 reps slow/medium speed Holding Flexor stretch Arm circles Dynamic 5 reps slow/medium speed Medial rotator/pec doorway hold and rotate 4 point kneeling twist and reach Lateral rotator across chest pull Dynamic 5 reps slow/medium speed Tree hugs Dynamic 5 reps slow/medium speed Lat dorsi/ Rhomboids - Prayer stretch Club cross rotations Dynamic 5 reps slow/medium speed Sitting rotation hold Seated extension Side and forward flexion reaches Dynamic 5 reps slow/medium speed Lying rotation hold Knee hugs Front lying extensions Lunges Dynamic 5 reps slow/medium speed Hip flexor/quad Kneeling Lunge stretch Opening the gait Dynamic 5 reps slow/medium speed Groin Sitting Butterfly stretch Straight leg kicks Dynamic 5 reps slow/medium speed Sitting Hamstring stretch Completed Normal Upside Down Six Golf Swings Normal Upside Down Normal Upside Down Speed

Day 16 Strength (FULL) Date: / / Time Needed: Approximately 30-35 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set and increase it again for the final set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about a minute between each set. Upper Back Shoulders and Chest Abs Obliques Lower Back Exercise Sets x Reps Weights Used Golf bag bent over rows* Dips One arm leaning SW flys* Push Ups (on knees) Front Planks 1/4 Sit up (tense Side plank (tense 'Supermans' on knees Lying back extensions Golf bag deadlifts* Lunges* 5 x 10 seconds 5 x 10 seconds Completed Hips Wall squats* Bridging *indicates that the exercise can be done with weights.

Day 16 Strength (SHORT) Date: / / Time Needed: Approximately 20-25 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about a minute between each set. Upper Back Shoulders and Chest Abs Obliques Lower Back Exercise Sets x Reps Weights Used Golf bag bent over rows* Dips One arm leaning SW flys* Push Ups (on knees) Front Planks 1/4 Sit up (tense Side plank (tense 'Supermans' on knees Lying back extensions Golf bag deadlifts* Lunges* 3 x 10 seconds 3 x 10 seconds Completed Hips Wall squats* Bridging *indicates that the exercise can be done with weights.

Hip Lumbar Thoracic Shoulders Neck Day 17 - Flexibility Date: / / Time Needed: Approximately 20-25 minutes Exercise Type Reps Completed Rotations left and right Dynamic 5 reps slow/medium speed Holding Rotator stretch Flexion from neutral Dynamic 5 reps slow/medium speed Holding Flexor stretch Arm circles Dynamic 5 reps slow/medium speed Medial rotator/pec doorway hold and rotate 4 point kneeling twist and reach Lateral rotator across chest pull Dynamic 5 reps slow/medium speed Tree hugs Dynamic 5 reps slow/medium speed Lat dorsi/ Rhomboids - Prayer stretch Club cross rotations Dynamic 5 reps slow/medium speed Sitting rotation hold Seated extension Side and forward flexion reaches Dynamic 5 reps slow/medium speed Lying rotation hold Knee hugs Front lying extensions Lunges Dynamic 5 reps slow/medium speed Hip flexor/quad Kneeling Lunge stretch Opening the gait Dynamic 5 reps slow/medium speed Groin Sitting Butterfly stretch Straight leg kicks Dynamic 5 reps slow/medium speed Sitting Hamstring stretch Completed Normal Upside Down Six Golf Swings Normal Upside Down Normal Upside Down Speed

Day 18 Strength (FULL) Date: / / Time Needed: Approximately 30-35 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set and increase it again for the final set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about a minute between each set. Upper Back Shoulders and Chest Abs Obliques Lower Back Exercise Sets x Reps Weights Used Golf bag bent over rows* Dips One arm leaning SW flys* Push Ups (on knees) Front Planks 1/4 Sit up (tense Side plank (tense 'Supermans' on knees Lying back extensions Golf bag deadlifts* Lunges* 5 x 10 seconds 5 x 10 seconds Completed Hips Wall squats* Bridging *indicates that the exercise can be done with weights.

Day 18 Strength (SHORT) Date: / / Time Needed: Approximately 20-25 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about a minute between each set. Upper Back Shoulders and Chest Abs Obliques Lower Back Exercise Sets x Reps Weights Used Golf bag bent over rows* Dips One arm leaning SW flys* Push Ups (on knees) Front Planks 1/4 Sit up (tense Side plank (tense 'Supermans' on knees Lying back extensions Golf bag deadlifts* Lunges* 3 x 10 seconds 3 x 10 seconds Completed Hips Wall squats* Bridging *indicates that the exercise can be done with weights.

Hip Lumbar Thoracic Shoulders Neck Day 19 - Flexibility Date: / / Time Needed: Approximately 20-25 minutes Exercise Type Reps Completed Rotations left and right Dynamic 5 reps slow/medium speed Holding Rotator stretch Flexion from neutral Dynamic 5 reps slow/medium speed Holding Flexor stretch Arm circles Dynamic 5 reps slow/medium speed Medial rotator/pec doorway hold and rotate 4 point kneeling twist and reach Lateral rotator across chest pull Dynamic 5 reps slow/medium speed Tree hugs Dynamic 5 reps slow/medium speed Lat dorsi/ Rhomboids - Prayer stretch Club cross rotations Dynamic 5 reps slow/medium speed Sitting rotation hold Seated extension Side and forward flexion reaches Dynamic 5 reps slow/medium speed Lying rotation hold Knee hugs Front lying extensions Lunges Dynamic 5 reps slow/medium speed Hip flexor/quad Kneeling Lunge stretch Opening the gait Dynamic 5 reps slow/medium speed Groin Sitting Butterfly stretch Straight leg kicks Dynamic 5 reps slow/medium speed Sitting Hamstring stretch Completed Normal Upside Down Six Golf Swings Normal Upside Down Normal Upside Down Speed

Day 20 Strength (FULL) Date: / / Time Needed: Approximately 30-35 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set and increase it again for the final set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about a minute between each set. Upper Back Shoulders and Chest Abs Obliques Lower Back Exercise Sets x Reps Weights Used Golf bag bent over rows* Dips One arm leaning SW flys* Push Ups (on knees) Front Planks 1/4 Sit up (tense Side plank (tense 'Supermans' on knees Lying back extensions Golf bag deadlifts* Lunges* 5 x 10 seconds 5 x 10 seconds Completed Hips Wall squats* Bridging *indicates that the exercise can be done with weights.

Day 20 Strength (SHORT) Date: / / Time Needed: Approximately 20-25 minutes Warm-Up (Total 3 minutes) 30 seconds jog on spot, 30 seconds high knees, 30 seconds bum kicks. Jog plus 30 seconds reach ups, 30 seconds punching, 30 seconds jump jacks. Repetitions should be done to a count of 2 up and 3 down, and when/if you re using weights for the exercises that allow it, use a weight that is about 60-70% of your maximum for the first set. Then increase the weight for the second set so that by the end of the final repetition it is hard to complete the exercise while keeping good form. Rest about a minute between each set. Upper Back Shoulders and Chest Abs Obliques Lower Back Exercise Sets x Reps Weights Used Golf bag bent over rows* Dips One arm leaning SW flys* Push Ups (on knees) Front Planks 1/4 Sit up (tense Side plank (tense 'Supermans' on knees Lying back extensions Golf bag deadlifts* Lunges* 3 x 10 seconds 3 x 10 seconds Completed Hips Wall squats* Bridging *indicates that the exercise can be done with weights. Day 21 - Day off

Flexibility Exercises Body Part - Neck Rotations left and right - Dynamic (5 x 6 seconds) Description: Slowly turn head to look over shoulder to the right and then the left. Holding Rotator stretch - (2 x 15 second hold) Description: Slowly turn head to look over shoulder to the right and hold at the end of range feeling the stretch in the neck muscles. Hold for 15 seconds. Repeat to the left.

Flexion from neutral - Dynamic (5 x 6 seconds) Description: Slowly nod the chin down onto the chest and return back to neutral (not past). Holding Flexor stretch - (2 x 15 second hold) Description: Slowly nod the chin down onto the chest and push downward feeling the stretch in the back of the neck and holding for 15 seconds. Return back to neutral (not past).

Body Part - Shoulder Girdle Arm Circles - Dynamic (5 x 6 seconds) Description: Slowly lift arm upwards next to the ear and around in a circle. Repeat on other side.

Medial rotator/pec stretch doorway hold and rotate - (2 x 15 second hold) Description: Bend elbow to 90 degrees and place arm palm forward into a doorway/frame/pole. Step forward and outwards with outside leg and pull against arm feeling stretch through chest muscle and shoulder. Repeat on other side. Right Side Left Side

4 point kneeling twist and reach - Dynamic (5 x 6 seconds) Description: On hands and knees reach with right arm under body and behind other arm. Repeat with other arm. Right Side Left Side

Lateral rotator across chest pull - (2 x 15 second hold) Description: Place arm across chest and use other arm to squeeze across and into body. Repeat on other side. Tree hugs - Dynamic (5 x 6 seconds) Description: Form a circle with your arms as if hugging a tree. Squeeze your arms and chest muscles whilst holding the circle.

Lat dorsi/ Rhomboids -Prayer stretch - (2 x 15 second hold) Description: Kneel down and reach as far out with arms onto the floor. Push upper body and arms into floor and hold for 15 seconds.

Body Part - Thoracic Club cross rotations - Dynamic (5 x 6 seconds) Description: Place a club across your shoulders and hold with a hand at either end. Twist your torso to the left and right whilst keeping your feet flat on the ground facing forward.

(2 x 15 second hold) - Sitting rotation hold Description: In a long sitting position, cross the left leg over the right, rotate your torso to the right and use your left arm to lever your body further around against the left knee. Repeat on other side. Right Side Left Side

Seated extension - (2 x 15 second hold) Description: Sitting on a low backed chair or gym ball extend your upper spine over the top whilst extending the arms out to the side.

Body Part - Lumbar Side and forward flexion reaches - Dynamic (5 x 6 seconds) Description: Reach upwards with both arms then slowly down towards the toes, back up with one arm and down to the opposite foot and repeat with the other arm to opposite foot.

Lying rotation hold - (2 x 15 second hold) Description: Lie on your back with arms out to sides. Bring one knee up with foot flat on floor and rotate lower torso to the left. Keep upper back as flat as possible and turn head to the right. Repeat on other side. Right Side Left Side

Knee hugs - (2 x 15 second hold) Description: Lie on your back and bring one knee up towards your chest. Push opposite leg down into the floor keeping straight.

Front lying extensions - (2 x 15 second hold) Description: Lie on front with forearms flat and hands level with your head. Extend arms and back upward keeping your hips and legs pushed into the floor.

Body Part - Hips Lunges - Dynamic (5 x 6 seconds) Description: Take a step forward from an upright standing position, bend the front knee forwards (not past the toes) and the back knee downwards toward the floor. Keep the back straight. Repeat with other leg forward. (Caution for those with pre-existing knee conditions.)

Hip flexor/quad Kneeling Lunge stretch - (2 x 15 second hold) Description: Place the right foot flat on the floor with the knee bent to 90 degrees and the left leg kneeling. Holding a chair for support and keeping the back straight use the left hand to bend the left leg towards the back. Repeat facing the other way with the other leg. (If you cannot reach your foot to pull it upward hold onto your trouser leg or use a towel looped around your ankle.) Caution for those with pre-existing knee conditions.

Opening the gait - Dynamic (5 x 6 seconds) Description: Lift the right leg off the floor and bend the knee to 90 degrees. Keeping the torso square on open out your hip moving the bent leg to the right. Repeat with the left leg. Right Leg Left Leg

Groin Sitting Butterfly stretch - (2 x 15 second hold) Description: In a sitting position place the soles of your feet together and bring them as close to you as possible whilst bending at the knees. Holding your feet place pressure with your arms onto the inside of your knees pushing them downward to the floor.

Straight leg kicks - Dynamic (5 x 6 seconds) Description: In a standing position, slowly kick your right leg upward and across to your left hand held out forward at shoulder height. Keep the leg as straight as possible. Repeat with left leg to right hand. Right Leg Left Leg

Sitting Hamstring stretch - (2 x 15 second hold) Description: Sit with the right leg out straight and the left leg bent at the knee so the sole of the left foot sits on the inside of right leg. Pull the right toes towards you and lean forwards into the right leg stretching the arms down the leg. Repeat on the left side. Right Leg Left Leg

Strength Exercises When doing these strength exercises do them to a count of 2 up and 3 down. Body Part - Upper Back Exercise - Golf bag bent over rows Description: Using a golf bag for resistance (you can make this as heavy or light as required) and standing side-on to a chair. Place one knee on the chair and bend forward to 45 degrees keeping the back straight. You can hold the back of the chair for support and using the left arm pull the golf bag up off the floor so the elbow is bent to 90 degrees. Repeat with the other arm facing the opposite direction.

Body Part - Shoulders and Chest Exercise - Dips Description: Face forward holding onto the edge of a chair or bench with the legs straight out in front and the arms fully extended. Slowly lower the body downward keeping the back straight and bending at your elbows to 90 degrees. Push back upwards to extend the arms again.

Exercise - One arm leaning SW flies Description: Hold onto the edge of a doorway or pole with your right arm. Lean out at a 45 degree angle holding the end of a sandwedge (heaviest club) with your left arm. Keep the left arm straight as you lift the club outwards to shoulder height and back to your side. Repeat with your other arm.

Exercise - Push ups (on knees) Description: In a kneeling position with hands shoulder width apart on the floor. Bend at the elbows until they are at 90 degrees and your nose is a few inches from the ground. Push back up extending the elbows until straight again. This can also be performed as a full push up with just the toes in contact with the ground and the legs straight. Do whichever version is appropriate for your fitness level. On Knees Normal Push Up

Exercise - Front Planks (10 secs hold x 5) Description: Lie on your front with you elbows bent at the level of the shoulders and forearms flat on the ground. Taking your weight on the toes and forearms, lift the entire body upward of the ground and keep the back straight. Body Part - Abs/Obliques Exercise - 1/4 Sit up Description: Lie on your back and fold your arms across the chest and bend one leg (It does not matter which). Tighten your core (stomach and back muscles) and hold them tight throughout the exercise. Keeping your neck and head in line with your back, lift just the shoulder and upper back off the floor to a 45-degree angle and slowly lower back to the floor.

Exercise - Side Plank (10 secs hold x 5) Description: Lie on your side with one leg and foot on top of the other. Tighten your core as before. Place your lowermost arm at 90 degrees to your body with the elbow and forearm flat on the floor. Place your other arm across your chest and lift your torso off the floor into a straight line taking your weight through the forearm. Repeat on the other side.

Body Part - Lower Back Exercise - 'Supermans' on knees Description: On hands and knees. Tense your core as before. Lift your left arm and right leg out straight. Return to floor and repeat with other arm and leg.

Exercise - Lying back extensions Description: Lie on your front with arms straight out above head resting on the floor. Tense your core and lift your arms, shoulders and upper back off the floor. Slowly lower back down.

Exercise - Golf bag deadlifts Description: Place the golf bag lying in front of you and squat down to it keeping the back straight. Hold the bag at either end and tense your core as before. Keeping the arms straight extend the legs and back lifting the bag to waist height. Lower slowly back to the floor.

Body Part - Hips Exercise - Lunges Description: Take a step forward from an upright standing position, bend the front knee forwards (not past the toes) and the back knee downwards toward the floor. Keep the back straight. Repeat with other leg forward. (Caution for those with pre-existing knee conditions.)

Exercise - Wall squats Description: Place the back flat against the wall, feet shoulder width apart and 12 inches from the wall. Slide the back down the wall whilst bending the knees to 90 degrees or past if able (Caution for those with pre-existing knee conditions). Extend back up to standing position.

Exercise - Bridging - (single leg) Description: Lie on your back with the knees bent and feet flat on the floor. Tense your glutes (butt muscles) and pushing through the legs lift the back of the floor into a straight line. Straighten one leg off the floor and repeat with the other. Slowly lower back to the ground.