Welcome to
TrueTurnPro’s Video Learning Center
TrueTurnPro University Video Learning Center
Learning and teaching tools exclusively for TrueTurnPro owners
New Arrivals
Flexibility Routine 1
Mobility Exercise 2
Stretching Session 3
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Current Videos
As the world’s first Thoracic Spine Isolation Device, the TrueTurnPro is superior in every way to traditional methods that have been used for rotational exercises and back rehabilitation.
All other methods allow movement that is less than optimal and therefore is less effective. Watch this video to learn how the TrueTurnPro is designed to maximize True Rotation.
As the world’s first Thoracic Spine Isolation Device, the TrueTurnPro is superior in every way to traditional methods that have been used for rotational exercises and back rehabilitation.
All other methods allow movement that is less than optimal and therefore is less effective. Watch this video to learn how the TrueTurnPro is designed to maximize True Rotation.
Renowned golf instructor and TV analyst, Peter Kostis, demonstrates some of the important principles behind a proper golf swing and how the TrueTurnPro will help those who are ready to improve their game.
Rotation of the spine and hips are critical to hit a golf ball with proper swing mechanics. The TrueTurnPro is an unrivaled tool engineered to increase the rotation of your spine and enhance the function of the hips to improve your ability to play golf.
Videos For Flexibility/Mobility
Renowned golf instructor and TV analyst, Peter Kostis demonstrates how to properly sequence your hips and spine using the TrueTurnPro to optimize your impact position. Impact, when the club face meets the golf ball, is what we call “the moment of truth”. Improve your impact position and you will hit the golf ball where you want it to go.
Your ability to play better golf more often will be appreciated, but NOT by your golf Buddies!
Renowned golf instructor and TV analyst, Peter Kostis, demonstrates some of the important principles behind a proper golf swing and how the TrueTurnPro will help those who are ready to improve their game.
Rotation of the spine and hips are critical to hit a golf ball with proper swing mechanics. The TrueTurnPro is an unrivaled tool engineered to increase the rotation of your spine and enhance the function of the hips to improve your ability to play golf.
Using the TrueTurnPro makes increasing the range of motion of your backswing easy. A larger backswing means more club head speed and distance. Focus on keeping your hips square while turning your spine and shoulders in a controlled manner.
You’ve got this!
Videos For Stability
Use the resistance band with the TrueTurnPro to increase your strength and power during the downswing and impact position. This new found strength and power will help you hit the ball straighter and farther than you may ever have in years.
Controlled strength and controlled power will elevate your game.
The resistance band converts your TrueTurnPro into a strength training device. When you attach the resistance band to your TrueTurnPro and rotate into your backswing, you will begin to develop a stronger and more stable position for your backswing.
This improved stability will help you to hit more consistent golf shots.Videos for Strength and Power
Renowned golf instructor and TV analyst, Peter Kostis demonstrates how to use resistance bands with your TrueTurnPro, to increase your overall dynamic power. The golf swing is fast. Training fast is the best way to enhance your ability to generate power. Speed and power equals distance. It’s what every golfer wants.
Your backswing, downswing, and follow through will love you for it.
Which Back Stabilization program is right for you?
Use our questionnaire form to determine the best program for you situation.
Use our questionnaire form to determine the best program for you situation.
back Stabilization Program
Level 1 Program
Week 1
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 15 seconds
- Front straight-leg lift with overhead press for 15 seconds
- Rear straight-leg lift with front arm raise for 15 seconds
- Lateral raise with side leg lift for 15 seconds
- Take a break if needed for up to 2 minutes
- Single-arm side stretch in the straddle position -10 repetitions in each direction
- Hip circles – 10 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 10 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 15 seconds
Take a break if needed for up to 2 minutes
Specific warm-up
- Bridge – 1 set of 10 repetitions
- Reverse crunch – 1 set of 10 repetitions
- Superman – 1 set of 10 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Figure 4 Hamstring Stretch – 1 set with each leg, hold the stretch for 20 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 1 set with each leg, hold the stretch for 20 seconds
Workout
- Flat-plane rotation to backswing – 1 set of 8 repetitions
- Flat-plane rotation to follow through – 1 set of 8 repetitions
- Golf address to backswing – 1 set of 8 repetitions
- Golf address to exaggerated follow through – 1 set of eight repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 15 seconds
- Front straight-leg lift with overhead press for 15 seconds
- Rear straight-leg lift with front arm raise for 15 seconds
- Lateral raise with side leg lift for 15 seconds
- Take a break if needed for up to 2 minutes
- Single-arm side stretch in the straddle position -10 repetitions in each
- Hip circles – 10 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 10 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 15 seconds
Take a break if needed for up to 2 minutes
Specific warm-up
- Bridge – 1 set of 10 repetitions
- Reverse crunch – 1 set of 10 repetitions
- Superman – 1 set of 10 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Figure 4 Hamstring Stretch – 1 set with each leg, hold the stretch for 20 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 1 set with each leg, hold the stretch for 20 seconds
Workout
- Flat-plane rotation to backswing – 1 set of 8 repetitions
- Flat-plane rotation to follow through – 1 set of 8 repetitions
- Golf address to backswing – 1 set of 8 repetitions
- Golf address to exaggerated follow through – 1 set of eight repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 15 seconds
- Front straight-leg lift with overhead press for 15 seconds
- Rear straight-leg lift with front arm raise for 15 seconds
- Lateral raise with side leg lift for 15 seconds
- Take a break if needed for up to 2 minutes
- Single-arm side stretch in the straddle position -10 repetitions in each direction
- Hip circles – 10 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 10 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 15 seconds
Take a break if needed for up to 2 minutes
Specific warm-up
- Bridge – 2 set of 10 repetitions
- Reverse crunch – 2 set of 10 repetitions
- Superman – 1 set of 10 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 20 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 20 seconds
Workout
- Flat-plane rotation to backswing – 2 set of 8 repetitions
- Flat-plane rotation to follow through – 2 set of 8 repetitions
- Flat plane rotation with a quarter squat to backswing – 1 set of 8 repetitions
- Flat plane rotation with a quarter squat to follow through – 1 set of 8 repetitions
- Golf address to backswing – 2 sets of 8 repetitions
- Golf address to exaggerated follow through – 2 sets of eight repetitions
Week 2
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 15 seconds
- Front straight-leg lift with overhead press for 15 seconds
- Rear straight-leg lift with front arm raise for 15 seconds
- Lateral raise with side leg lift for 15 seconds
- Take a break if needed for up to 2 minutes
- Single-arm side stretch in the straddle position -10 repetitions in each direction
- Hip circles – 10 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 10 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 15 seconds
Take a break if needed for up to 2 minutes
Specific warm-up
- Bridge – 2 set of 10 repetitions
- Reverse crunch – 2 set of 10 repetitions
- Superman – 1 set of 10 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 20 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 20 seconds
Workout
- Flat-plane rotation to backswing – 2 set of 8 repetitions
- Flat-plane rotation to follow through – 2 set of 8 repetitions
- Flat plane rotation with a quarter squat to backswing – 1 set of 8 repetitions
- Flat plane rotation with a quarter squat to follow through – 1 set of 8 repetitions
- Golf address to backswing – 2 sets of 8 repetitions
- Golf address to exaggerated follow through – 2 sets of eight repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 15 seconds
- Front straight-leg lift with overhead press for 15 seconds
- Rear straight-leg lift with front arm raise for 15 seconds
- Lateral raise with side leg lift for 15 seconds
- Take a break if needed for up to 2 minutes
- Single-arm side stretch in the straddle position -10 repetitions in each direction
- Hip circles – 10 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 10 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 15 seconds
Take a break if needed for up to 2 minutes
Specific warm-up
- Bridge – 2 set of 10 repetitions
- Reverse crunch – 2 set of 10 repetitions
- Superman – 1 set of 10 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 20 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 20 seconds
Workout
- Flat-plane rotation to backswing – 2 set of 8 repetitions
- Flat-plane rotation to follow through – 2 set of 8 repetitions
- Flat plane rotation with a quarter squat to backswing – 1 set of 8 repetitions
- Flat plane rotation with a quarter squat to follow through – 1 set of 8 repetitions
- Golf address to backswing – 2 sets of 8 repetitions
- Golf address to exaggerated follow through – 2 sets of eight repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 15 seconds
- Front straight-leg lift with overhead press for 15 seconds
- Rear straight-leg lift with front arm raise for 15 seconds
- Lateral raise with side leg lift for 15 seconds
- Take a break if needed for up to 2 minutes
- Single-arm side stretch in the straddle position -10 repetitions in each direction
- Hip circles – 10 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 10 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 15 seconds
Take a break if needed for up to 2 minutes
Specific warm-up
- Bridge – 2 set of 10 repetitions
- Reverse crunch – 2 set of 10 repetitions
- Superman – 1 set of 10 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 20 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 20 seconds
Workout
- Flat-plane rotation to backswing – 2 set of 8 repetitions
- Flat-plane rotation to follow through – 2 set of 8 repetitions
- Flat plane rotation with a quarter squat to backswing – 1 set of 8 repetitions
- Flat plane rotation with a quarter squat to follow through – 1 set of 8 repetitions
- Golf address to backswing – 2 sets of 8 repetitions
- Golf address to exaggerated follow through – 2 sets of eight repetitions
- Lateral Bend – 2 sets of 8 repetitions (alternating sides)
- Rotation on a flat plane with resistance to backswing – 2 sets of 8 repetitions
- Rotation on a flat plane with resistance to follow through – 2 sets of 8 repetitions
Week 3
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 15 seconds
- Front straight-leg lift with overhead press for 15 seconds
- Rear straight-leg lift with front arm raise for 15 seconds
- Lateral raise with side leg lift for 15 seconds
- Take a break if needed for up to 2 minutes
- Single-arm side stretch in the straddle position -10 repetitions in each direction
- Hip circles – 10 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 10 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 15 seconds
Take a break if needed for up to 2 minutes
Specific warm-up
- Bridge – 2 set of 10 repetitions
- Reverse crunch – 2 set of 10 repetitions
- Superman – 1 set of 10 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 20 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 20 seconds
Workout
- Flat-plane rotation to backswing – 2 set of 8 repetitions
- Flat-plane rotation to follow through – 2 set of 8 repetitions
- Flat plane rotation with a quarter squat to backswing – 1 set of 8 repetitions
- Flat plane rotation with a quarter squat to follow through – 1 set of 8 repetitions
- Golf address to backswing – 2 sets of 8 repetitions
- Golf address to exaggerated follow through – 2 sets of eight repetitions
- Lateral Bend – 2 sets of 8 repetitions (alternating sides)
- Rotation on a flat plane with resistance to backswing – 2 sets of 8 repetitions
- Rotation on a flat plane with resistance to follow through – 2 sets of 8 repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 15 seconds
- Front straight-leg lift with overhead press for 15 seconds
- Rear straight-leg lift with front arm raise for 15 seconds
- Lateral raise with side leg lift for 15 seconds
- Take a break if needed for up to 2 minutes
- Single-arm side stretch in the straddle position -10 repetitions in each direction
- Hip circles – 10 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 10 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 15 seconds
Take a break if needed for up to 2 minutes
Specific warm-up
- Bridge – 2 set of 10 repetitions
- Reverse crunch – 2 set of 10 repetitions
- Superman – 1 set of 10 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 20 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 20 seconds
Workout
- Flat-plane rotation to backswing – 2 set of 8 repetitions
- Flat-plane rotation to follow through – 2 set of 8 repetitions
- Flat plane rotation with a quarter squat to backswing – 1 set of 8 repetitions
- Flat plane rotation with a quarter squat to follow through – 1 set of 8 repetitions
- Golf address to backswing – 2 sets of 8 repetitions
- Golf address to exaggerated follow through – 2 sets of eight repetitions
- Lateral Bend – 2 sets of 8 repetitions (alternating sides)
- Rotation on a flat plane with resistance to backswing – 2 sets of 8 repetitions
- Rotation on a flat plane with resistance to follow through – 2 sets of 8 repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 15 seconds
- Front straight-leg lift with overhead press for 15 seconds
- Rear straight-leg lift with front arm raise for 15 seconds
- Lateral raise with side leg lift for 15 seconds
- Take a break if needed for up to 2 minutes
- Single-arm side stretch in the straddle position -10 repetitions in each direction
- Hip circles – 10 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 10 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 15 seconds
Take a break if needed for up to 2 minutes
Specific warm-up
- Bridge – 2 set of 10 repetitions
- Reverse crunch – 2 set of 10 repetitions
- Superman – 1 set of 10 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Plank – 2 sets, hold for 10 seconds
- Lateral/Side Plank – 1 set of 12 repetitions on each side
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat-plane rotation to backswing – 2 set of 8 repetitions
- Flat-plane rotation to follow through – 2 set of 8 repetitions
- Flat plane rotation with a quarter squat to backswing – 2 set of 8 repetitions
- Flat plane rotation with a quarter squat to follow through – 2 sets of 8 repetitions
- Golf address to backswing – 2 sets of 8 repetitions
- Golf address to exaggerated follow through – 2 sets of eight repetitions
- Lateral Bend – 2 sets of 8 repetitions (alternating sides)
- Rotation on a flat plane with resistance to backswing – 2 sets of 8 repetitions
- Rotation on a flat plane with resistance to follow through – 2 sets of 8 repetitions
- Golf address to top of back swing with resistance – 1 set of 8 repetitions
- Golf address to exaggerated follow through with resistance – 1 set of 8 repetitions
Week 4
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 15 seconds
- Front straight-leg lift with overhead press for 15 seconds
- Rear straight-leg lift with front arm raise for 15 seconds
- Lateral raise with side leg lift for 15 seconds
- Take a break if needed for up to 2 minutes
- Single-arm side stretch in the straddle position -10 repetitions in each direction
- Hip circles – 10 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 10 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 15 seconds
Take a break if needed for up to 2 minutes
Specific warm-up
- Bridge – 2 set of 10 repetitions
- Reverse crunch – 2 set of 10 repetitions
- Superman – 1 set of 10 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Plank – 2 sets, hold for 10 seconds
- Lateral/Side Plank – 1 set of 12 repetitions on each side
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a quarter squat to backswing – 2 set of 8 repetitions
- Flat plane rotation with a quarter squat to follow through – 2 sets of 8 repetitions
- Lateral Bend – 2 sets of 8 repetitions (alternating sides)
- Golf address to backswing – 2 sets of 8 repetitions
- Golf address to exaggerated follow through – 2 sets of eight repetitions
- Rotation on a flat plane with resistance to backswing – 2 sets of 8 repetitions
- Rotation on a flat plane with resistance to follow through – 2 sets of 8 repetitions
- Golf address to top of back swing with resistance – 1 set of 8 repetitions
- Golf address to exaggerated follow through with resistance – 1 set of 8 repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 15 seconds
- Front straight-leg lift with overhead press for 15 seconds
- Rear straight-leg lift with front arm raise for 15 seconds
- Lateral raise with side leg lift for 15 seconds
- Take a break if needed for up to 2 minutes
- Single-arm side stretch in the straddle position -10 repetitions in each direction
- Hip circles – 10 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 10 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 15 seconds
Take a break if needed for up to 2 minutes
Specific warm-up
- Bridge – 2 set of 10 repetitions
- Reverse crunch – 2 set of 10 repetitions
- Superman – 1 set of 10 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Plank – 2 sets, hold for 10 seconds
- Lateral/Side Plank – 1 set of 12 repetitions on each side
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a quarter squat to backswing – 2 sets of 8 repetitions
- Flat plane rotation with a quarter squat to follow through – 2 sets of 8 repetitions
- Lateral Bend – 2 sets of 8 repetitions (alternating sides)
- Golf address to backswing – 2 sets of 8 repetitions
- Golf address to exaggerated follow through – 2 sets of eight repetitions
- Rotation on a flat plane with resistance to backswing – 2 sets of 8 repetitions
- Rotation on a flat plane with resistance to follow through – 2 sets of 8 repetitions
- Golf address to top of back swing with resistance – 1 set of 8 repetitions
- Golf address to exaggerated follow through with resistance – 1 set of 8 repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 15 seconds
- Front straight-leg lift with overhead press for 15 seconds
- Rear straight-leg lift with front arm raise for 15 seconds
- Lateral raise with side leg lift for 15 seconds
- Take a break if needed for up to 2 minutes
- Single-arm side stretch in the straddle position -10 repetitions in each direction
- Hip circles – 10 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 10 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 15 seconds
Take a break if needed for up to 1 minutes
Specific warm-up
- Bridge – 2 set of 10 repetitions
- Reverse crunch – 2 set of 10 repetitions
- Superman – 1 set of 10 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Plank – 2 sets, hold for 10 seconds
- Lateral/Side Plank – 1 set of 12 repetitions on each side
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a quarter squat to backswing – 2 sets of 8 repetitions
- Flat plane rotation with a quarter squat to follow through – 2 sets of 8 repetitions
- Lateral Bend – 2 sets of 8 repetitions (alternating sides)
- Golf address to backswing – 2 sets of 8 repetitions
- Golf address to exaggerated follow through – 2 sets of eight repetitions
- Rotation on a flat plane with resistance to backswing – 2 sets of 8 repetitions
- Rotation on a flat plane with resistance to follow through – 2 sets of 8 repetitions
- Golf address to top of back swing with resistance – 1 set of 8 repetitions
- Golf address to exaggerated follow through with resistance – 1 set of 8 repetitions
Level 2 Program
Week 1
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 20 seconds
- Front straight-leg lift with overhead press for 20 seconds
- Rear straight-leg lift with front arm raise for 20 seconds
- Lateral raise with side leg lift for 20 seconds
- Take a break if needed for up to 1 minute
- Single-arm side stretch in the straddle position – 12 repetitions in each direction
- Hip circles – 12 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 12 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 20 seconds
Take a break if needed for up to 2 minutes
Specific warm-up
- Bridge – 2 set of 10 repetitions
- Reverse crunch – 2 set of 10 repetitions
- Superman – 1 set of 10 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 20 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 20 seconds
Workout
- Flat plane rotation with a quarter squat to backswing – 1 set of 10 repetitions
- Flat plane rotation with a quarter squat to follow through – 1 sets of 10 repetitions
- Golf address to backswing – 1 set of 10 repetitions
- Golf address to exaggerated follow through – 1 set of 10 repetitions
- Rotation on a flat plane with resistance to backswing – 1 set of 10 repetitions
- Rotation on a flat plane with resistance to follow through – 1 set of 10 repetitions
- Golf address to top of back swing with resistance – 1 set of 10 repetitions
- Golf address to exaggerated follow through with resistance – 1 set of 10 repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 20 seconds
- Front straight-leg lift with overhead press for 20 seconds
- Rear straight-leg lift with front arm raise for 20 seconds
- Lateral raise with side leg lift for 20 seconds
- Take a break if needed for up to 1 minute
- Single-arm side stretch in the straddle position – 12 repetitions in each direction
- Hip circles – 12 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 12 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 20 seconds
Take a break if needed for up to 1 minutes
Specific warm-up
- Bridge – 2 set of 10 repetitions
- Reverse crunch – 2 set of 10 repetitions
- Superman – 1 set of 10 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 20 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 20 seconds
Workout
- Flat plane rotation with a quarter squat to backswing – 1 set of 10 repetitions
- Flat plane rotation with a quarter squat to follow through – 1 sets of 10 repetitions
- Golf address to backswing – 1 set of 10 repetitions
- Golf address to exaggerated follow through – 1 set of 10 repetitions
- Rotation on a flat plane with resistance to backswing – 1 set of 10 repetitions
- Rotation on a flat plane with resistance to follow through – 1 set of 10 repetitions
- Golf address to top of back swing with resistance – 1 set of 10 repetitions
- Golf address to exaggerated follow through with resistance – 1 set of 10 repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 20 seconds
- Front straight-leg lift with overhead press for 20 seconds
- Rear straight-leg lift with front arm raise for 20 seconds
- Lateral raise with side leg lift for 20 seconds
- Take a break if needed for up to 1 minute
- Single-arm side stretch in the straddle position – 12 repetitions in each direction
- Hip circles – 12 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 12 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 20 seconds
Take a break if needed for up to 1 minutes
Specific warm-up
- Bridge – 2 set of 10 repetitions
- Reverse crunch – 2 set of 10 repetitions
- Superman – 1 set of 10 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 20 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 20 seconds
Workout
- Flat plane rotation with a quarter squat to backswing – 2 set of 10 repetitions
- Flat plane rotation with a quarter squat to follow through – 2 sets of 10 repetitions
- Golf address to backswing – 2 set of 10 repetitions
- Golf address to exaggerated follow through – 2 set of 10 repetitions
- Rotation on a flat plane with resistance to backswing – 2 set of 10 repetitions
- Rotation on a flat plane with resistance to follow through – 2 set of 10 repetitions
- Golf address to top of back swing with resistance – 2 set of 10 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 10 repetitions
Week 2
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 20 seconds
- Front straight-leg lift with overhead press for 20 seconds
- Rear straight-leg lift with front arm raise for 20 seconds
- Lateral raise with side leg lift for 20 seconds
- Take a break if needed for up to 1 minute
- Single-arm side stretch in the straddle position – 12 repetitions in each direction
- Hip circles – 12 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 12 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 20 seconds
Take a break if needed for up to 1 minutes
Specific warm-up
- Bridge – 2 set of 10 repetitions
- Reverse crunch – 2 set of 10 repetitions
- Superman – 1 set of 10 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 20 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 20 seconds
Workout
- Flat plane rotation with a quarter squat to backswing – 2 set of 10 repetitions
- Flat plane rotation with a quarter squat to follow through – 2 sets of 10 repetitions
- Golf address to backswing – 2 set of 10 repetitions
- Golf address to exaggerated follow through – 2 set of 10 repetitions
- Rotation on a flat plane with resistance to backswing – 2 set of 10 repetitions
- Rotation on a flat plane with resistance to follow through – 2 set of 10 repetitions
- Golf address to top of back swing with resistance – 2 set of 10 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 10 repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 20 seconds
- Front straight-leg lift with overhead press for 20 seconds
- Rear straight-leg lift with front arm raise for 20 seconds
- Lateral raise with side leg lift for 20 seconds
- Take a break if needed for up to 1 minute
- Single-arm side stretch in the straddle position – 12 repetitions in each direction
- Hip circles – 12 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 12 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 20 seconds
Take a break if needed for up to 1 minutes
Specific warm-up
- Bridge – 2 set of 10 repetitions
- Reverse crunch – 2 set of 10 repetitions
- Superman – 1 set of 10 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 20 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 20 seconds
Workout
- Flat plane rotation with a quarter squat to backswing – 2 set of 10 repetitions
- Flat plane rotation with a quarter squat to follow through – 2 sets of 10 repetitions
- Golf address to backswing – 2 set of 10 repetitions
- Golf address to exaggerated follow through – 2 set of 10 repetitions
- Rotation on a flat plane with resistance to backswing – 2 set of 10 repetitions
- Rotation on a flat plane with resistance to follow through – 2 set of 10 repetitions
- Golf address to top of back swing with resistance – 2 set of 10 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 10 repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 20 seconds
- Front straight-leg lift with overhead press for 20 seconds
- Rear straight-leg lift with front arm raise for 20 seconds
- Lateral raise with side leg lift for 20 seconds
- Take a break if needed for up to 1 minute
- Single-arm side stretch in the straddle position – 12 repetitions in each direction
- Hip circles – 12 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 12 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 20 seconds
Take a break if needed for up to 1 minutes
Specific warm-up
- Bridge – 2 set of 10 repetitions
- Reverse crunch – 2 set of 10 repetitions
- Superman – 1 set of 10 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Plank – 2 sets, hold for 20 seconds
- Lateral/Side Plank – 1 set of 15 repetitions on each side
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a quarter squat to backswing – 2 set of 10 repetitions
- Flat plane rotation with a quarter squat to follow through – 2 sets of 10 repetitions
- Lateral Bend – 2 sets of 10 repetitions (alternating sides)
- Golf address to backswing – 2 set of 10 repetitions
- Golf address to exaggerated follow through – 2 set of 10 repetitions
- Rotation on a flat plane with resistance to backswing – 2 set of 10 repetitions
- Rotation on a flat plane with resistance to follow through – 2 set of 10 repetitions
- Golf address to top of back swing with resistance – 2 set of 10 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 10 repetitions
Week 3
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 20 seconds
- Front straight-leg lift with overhead press for 20 seconds
- Rear straight-leg lift with front arm raise for 20 seconds
- Lateral raise with side leg lift for 20 seconds
- Take a break if needed for up to 1 minute
- Single-arm side stretch in the straddle position – 12 repetitions in each direction
- Hip circles – 12 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 12 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 20 seconds
Take a break if needed for up to 1 minutes
Specific warm-up
- Bridge – 2 set of 10 repetitions
- Reverse crunch – 2 set of 10 repetitions
- Superman – 1 set of 10 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Plank – 2 sets, hold for 20 seconds
- Lateral/Side Plank – 1 set of 15 repetitions on each side
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a quarter squat to backswing – 2 set of 10 repetitions
- Flat plane rotation with a quarter squat to follow through – 2 sets of 10 repetitions
- Lateral Bend – 2 sets of 10 repetitions (alternating sides)
- Golf address to backswing – 2 set of 10 repetitions
- Golf address to exaggerated follow through – 2 set of 10 repetitions
- Rotation on a flat plane with resistance to backswing – 2 set of 10 repetitions
- Rotation on a flat plane with resistance to follow through – 2 set of 10 repetitions
- Golf address to top of back swing with resistance – 2 set of 10 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 10 repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 20 seconds
- Front straight-leg lift with overhead press for 20 seconds
- Rear straight-leg lift with front arm raise for 20 seconds
- Lateral raise with side leg lift for 20 seconds
- Take a break if needed for up to 1 minute
- Single-arm side stretch in the straddle position – 12 repetitions in each direction
- Hip circles – 12 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 12 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 20 seconds
Take a break if needed for up to 1 minutes
Specific warm-up
- Bridge – 2 set of 10 repetitions
- Reverse crunch – 2 set of 10 repetitions
- Superman – 1 set of 10 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Plank – 2 sets, hold for 20 seconds
- Lateral/Side Plank – 1 set of 15 repetitions on each side
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a quarter squat to backswing – 2 set of 10 repetitions
- Flat plane rotation with a quarter squat to follow through – 2 sets of 10 repetitions
- Lateral Bend – 2 sets of 10 repetitions (alternating sides)
- Golf address to backswing – 2 set of 10 repetitions
- Golf address to exaggerated follow through – 2 set of 10 repetitions
- Rotation on a flat plane with resistance to backswing – 2 set of 10 repetitions
- Rotation on a flat plane with resistance to follow through – 2 set of 10 repetitions
- Golf address to top of back swing with resistance – 2 set of 10 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 10 repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 20 seconds
- Front straight-leg lift with overhead press for 20 seconds
- Rear straight-leg lift with front arm raise for 20 seconds
- Lateral raise with side leg lift for 20 seconds
- Take a break if needed for up to 1 minute
- Single-arm side stretch in the straddle position – 12 repetitions in each direction
- Hip circles – 12 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 12 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 20 seconds
Take a break if needed for up to 1 minutes
Specific warm-up
- Bridge – 3 set of 10 repetitions
- Reverse crunch – 2 set of 20 repetitions
- Superman – 1 set of 20 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Plank – 3 sets, hold for 20 seconds
- Lateral/Side Plank – 1 set of 15 repetitions on each side
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a quarter squat to backswing – 2 set of 12 repetitions
- Flat plane rotation with a quarter squat to follow through – 2 sets of 12 repetitions
- Lateral Bend – 2 sets of 12 repetitions (alternating sides)
- Golf address to backswing – 2 set of 12 repetitions
- Golf address to exaggerated follow through – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to backswing – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to follow through – 2 set of 12 repetitions
- Golf address to top of back swing with resistance – 2 set of 12 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 12 repetitions
Week 4
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 20 seconds
- Front straight-leg lift with overhead press for 20 seconds
- Rear straight-leg lift with front arm raise for 20 seconds
- Lateral raise with side leg lift for 20 seconds
- Take a break if needed for up to 1 minute
- Single-arm side stretch in the straddle position – 12 repetitions in each direction
- Hip circles – 12 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 12 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 20 seconds
Take a break if needed for up to 1 minutes
Specific warm-up
- Bridge – 3 set of 10 repetitions
- Reverse crunch – 2 set of 20 repetitions
- Superman – 1 set of 20 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Plank – 3 sets, hold for 20 seconds
- Lateral/Side Plank – 1 set of 15 repetitions on each side
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a quarter squat to backswing – 2 set of 12 repetitions
- Flat plane rotation with a quarter squat to follow through – 2 sets of 12 repetitions
- Lateral Bend – 2 sets of 12 repetitions (alternating sides)
- Golf address to backswing – 2 set of 12 repetitions
- Golf address to exaggerated follow through – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to backswing – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to follow through – 2 set of 12 repetitions
- Golf address to top of back swing with resistance – 2 set of 12 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 12 repetitions
- Single Knee Lateral Bend with resistance – 2 sets of 12 repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 20 seconds
- Front straight-leg lift with overhead press for 20 seconds
- Rear straight-leg lift with front arm raise for 20 seconds
- Lateral raise with side leg lift for 20 seconds
- Take a break if needed for up to 1 minute
- Single-arm side stretch in the straddle position – 12 repetitions in each direction
- Hip circles – 12 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 12 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 20 seconds
Take a break if needed for up to 1 minutes
Specific warm-up
- Bridge – 3 set of 10 repetitions
- Reverse crunch – 2 set of 20 repetitions
- Superman – 1 set of 20 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Plank – 3 sets, hold for 20 seconds
- Lateral/Side Plank – 1 set of 15 repetitions on each side
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a quarter squat to backswing – 2 set of 12 repetitions
- Flat plane rotation with a quarter squat to follow through – 2 sets of 12 repetitions
- Lateral Bend – 2 sets of 12 repetitions (alternating sides)
- Golf address to backswing – 2 set of 12 repetitions
- Golf address to exaggerated follow through – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to backswing – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to follow through – 2 set of 12 repetitions
- Golf address to top of back swing with resistance – 2 set of 12 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 12 repetitions
- Single Knee Lateral Bend with resistance – 2 sets of 12 repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing high-knee marching with virtual bicep curl for 20 seconds
- Front straight-leg lift with overhead press for 20 seconds
- Rear straight-leg lift with front arm raise for 20 seconds
- Lateral raise with side leg lift for 20 seconds
- Take a break if needed for up to 1 minute
- Single-arm side stretch in the straddle position – 12 repetitions in each direction
- Hip circles – 12 repetitions each way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 12 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 20 seconds
Take a break if needed for up to 1 minutes
Specific warm-up
- Bridge – 3 set of 10 repetitions
- Reverse crunch – 2 set of 20 repetitions
- Superman – 1 set of 20 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Plank – 3 sets, hold for 20 seconds
- Lateral/Side Plank – 1 set of 15 repetitions on each side
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a quarter squat to backswing – 2 set of 12 repetitions
- Flat plane rotation with a quarter squat to follow through – 2 sets of 12 repetitions
- Lateral Bend – 2 sets of 12 repetitions (alternating sides)
- Golf address to backswing – 2 set of 12 repetitions
- Golf address to exaggerated follow through – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to backswing – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to follow through – 2 set of 12 repetitions
- Golf address to top of back swing with resistance – 2 set of 12 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 12 repetitions
- Single Knee Lateral Bend with resistance – 2 sets of 12 repetitions
Level 3 Program
Week 1
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing hip-knee marching with virtual bicep curl for 30 seconds
- Front straight-leg lift with overhead press for 30 seconds
- Rear straight-leg lift with front arm raise for 30 seconds
- Lateral raise with side leg lift for 30 seconds
- Take a break if needed for up to 30 seconds
- Single-arm side stretch in the straddle position – 15 repetitions in each direction
- Hip circles – 15 repetitions reach way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 15 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 30 seconds
Take a break if needed for up to 1 minute
Specific warm-up
- Bridge – 2 set of 12 repetitions
- Reverse crunch – 2 set of 20 repetitions
- Superman – 1 set of 20 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a quarter squat to backswing – 1 set of 12 repetitions
- Flat plane rotation with a quarter squat to follow through – 1 sets of 12 repetitions
- Golf address to backswing – 1 set of 12 repetitions
- Golf address to exaggerated follow through – 1 set of 12 repetitions
- Rotation on a flat plane with resistance to backswing – 1 set of 12 repetitions
- Rotation on a flat plane with resistance to follow through – 1 set of 12 repetitions
- Golf address to top of back swing with resistance – 2 set of 12 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 12 repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing hip-knee marching with virtual bicep curl for 30 seconds
- Front straight-leg lift with overhead press for 30 seconds
- Rear straight-leg lift with front arm raise for 30 seconds
- Lateral raise with side leg lift for 30 seconds
- Take a break if needed for up to 30 seconds
- Single-arm side stretch in the straddle position – 15 repetitions in each direction
- Hip circles – 15 repetitions reach way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 15 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 30 seconds
Take a break if needed for up to 1 minute
Specific warm-up
- Bridge – 2 set of 12 repetitions
- Reverse crunch – 2 set of 20 repetitions
- Superman – 1 set of 20 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a quarter squat to backswing – 1 set of 12 repetitions
- Flat plane rotation with a quarter squat to follow through – 1 sets of 12 repetitions
- Golf address to backswing – 1 set of 12 repetitions
- Golf address to exaggerated follow through – 1 set of 12 repetitions
- Rotation on a flat plane with resistance to backswing – 1 set of 12 repetitions
- Rotation on a flat plane with resistance to follow through – 1 set of 12 repetitions
- Golf address to top of back swing with resistance – 2 set of 12 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 12 repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing hip-knee marching with virtual bicep curl for 30 seconds
- Front straight-leg lift with overhead press for 30 seconds
- Rear straight-leg lift with front arm raise for 30 seconds
- Lateral raise with side leg lift for 30 seconds
- Take a break if needed for up to 30 seconds
- Single-arm side stretch in the straddle position – 15 repetitions in each direction
- Hip circles – 15 repetitions reach way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 15 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 30 seconds
Take a break if needed for up to 1 minute
Specific warm-up
- Bridge – 2 set of 12 repetitions
- Reverse crunch – 2 set of 20 repetitions
- Superman – 1 set of 20 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a quarter squat to backswing – 2 set of 12 repetitions
- Flat plane rotation with a quarter squat to follow through – 2 sets of 12 repetitions
- Golf address to backswing – 2 set of 12 repetitions
- Golf address to exaggerated follow through – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to backswing – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to follow through – 2 set of 12 repetitions
- Golf address to top of back swing with resistance – 2 set of 12 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 12 repetitions
Week 2
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing hip-knee marching with virtual bicep curl for 30 seconds
- Front straight-leg lift with overhead press for 30 seconds
- Rear straight-leg lift with front arm raise for 30 seconds
- Lateral raise with side leg lift for 30 seconds
- Take a break if needed for up to 30 seconds
- Single-arm side stretch in the straddle position – 15 repetitions in each direction
- Hip circles – 15 repetitions reach way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 15 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 30 seconds
Take a break if needed for up to 1 minute
Specific warm-up
- Bridge – 2 set of 12 repetitions
- Reverse crunch – 2 set of 20 repetitions
- Superman – 1 set of 20 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a quarter squat to backswing – 2 set of 12 repetitions
- Flat plane rotation with a quarter squat to follow through – 2 sets of 12 repetitions
- Golf address to backswing – 2 set of 12 repetitions
- Golf address to exaggerated follow through – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to backswing – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to follow through – 2 set of 12 repetitions
- Golf address to top of back swing with resistance – 2 set of 12 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 12 repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing hip-knee marching with virtual bicep curl for 30 seconds
- Front straight-leg lift with overhead press for 30 seconds
- Rear straight-leg lift with front arm raise for 30 seconds
- Lateral raise with side leg lift for 30 seconds
- Take a break if needed for up to 30 seconds
- Single-arm side stretch in the straddle position – 15 repetitions in each direction
- Hip circles – 15 repetitions reach way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 15 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 30 seconds
Take a break if needed for up to 1 minute
Specific warm-up
- Bridge – 2 set of 12 repetitions
- Reverse crunch – 2 set of 20 repetitions
- Superman – 1 set of 20 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a quarter squat to backswing – 2 set of 12 repetitions
- Flat plane rotation with a quarter squat to follow through – 2 sets of 12 repetitions
- Golf address to backswing – 2 set of 12 repetitions
- Golf address to exaggerated follow through – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to backswing – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to follow through – 2 set of 12 repetitions
- Golf address to top of back swing with resistance – 2 set of 12 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 12 repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing hip-knee marching with virtual bicep curl for 30 seconds
- Front straight-leg lift with overhead press for 30 seconds
- Rear straight-leg lift with front arm raise for 30 seconds
- Lateral raise with side leg lift for 30 seconds
- Take a break if needed for up to 30 seconds
- Single-arm side stretch in the straddle position – 15 repetitions in each direction
- Hip circles – 15 repetitions reach way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 15 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 30 seconds
Take a break if needed for up to 1 minute
Specific warm-up
- Bridge – 3 set of 12 repetitions
- Reverse crunch – 2 set of 20 repetitions
- Superman – 1 set of 20 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Plank – 3 sets, hold for 20 seconds
- Lateral/Side Plank – 1 set of 15 repetitions on each side
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a half squat to backswing – 2 sets of 12 repetitions
- Flat plane rotation with a half squat to follow through – 2 sets of 12 repetitions
- Lateral Bend – 2 sets of 12 repetitions (alternating sides)
- Golf address to backswing – 2 set of 12 repetitions
- Golf address to exaggerated follow through – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to backswing – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to follow through – 2 set of 12 repetitions
- Golf address to top of back swing with resistance – 2 set of 12 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 12 repetitions
Week 3
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing hip-knee marching with virtual bicep curl for 30 seconds
- Front straight-leg lift with overhead press for 30 seconds
- Rear straight-leg lift with front arm raise for 30 seconds
- Lateral raise with side leg lift for 30 seconds
- Take a break if needed for up to 30 seconds
- Single-arm side stretch in the straddle position – 15 repetitions in each direction
- Hip circles – 15 repetitions reach way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 15 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 30 seconds
Take a break if needed for up to 1 minute
Specific warm-up
- Bridge – 3 set of 12 repetitions
- Reverse crunch – 2 set of 20 repetitions
- Superman – 1 set of 20 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Plank – 3 sets, hold for 20 seconds
- Lateral/Side Plank – 1 set of 15 repetitions on each side
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a half squat to backswing – 2 sets of 12 repetitions
- Flat plane rotation with a half squat to follow through – 2 sets of 12 repetitions
- Lateral Bend – 2 sets of 12 repetitions (alternating sides)
- Golf address to backswing – 2 set of 12 repetitions
- Golf address to exaggerated follow through – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to backswing – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to follow through – 2 set of 12 repetitions
- Golf address to top of back swing with resistance – 2 set of 12 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 12 repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing hip-knee marching with virtual bicep curl for 30 seconds
- Front straight-leg lift with overhead press for 30 seconds
- Rear straight-leg lift with front arm raise for 30 seconds
- Lateral raise with side leg lift for 30 seconds
- Take a break if needed for up to 30 seconds
- Single-arm side stretch in the straddle position – 15 repetitions in each direction
- Hip circles – 15 repetitions reach way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 15 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 30 seconds
Take a break if needed for up to 1 minute
Specific warm-up
- Bridge – 3 set of 12 repetitions
- Reverse crunch – 2 set of 20 repetitions
- Superman – 1 set of 20 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Plank – 3 sets, hold for 20 seconds
- Lateral/Side Plank – 1 set of 15 repetitions on each side
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a half squat to backswing – 2 sets of 12 repetitions
- Flat plane rotation with a half squat to follow through – 2 sets of 12 repetitions
- Lateral Bend – 2 sets of 12 repetitions (alternating sides)
- Golf address to backswing – 2 set of 12 repetitions
- Golf address to exaggerated follow through – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to backswing – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to follow through – 2 set of 12 repetitions
- Golf address to top of back swing with resistance – 2 set of 12 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 12 repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing hip-knee marching with virtual bicep curl for 30 seconds
- Front straight-leg lift with overhead press for 30 seconds
- Rear straight-leg lift with front arm raise for 30 seconds
- Lateral raise with side leg lift for 30 seconds
- Take a break if needed for up to 30 seconds
- Single-arm side stretch in the straddle position – 15 repetitions in each direction
- Hip circles – 15 repetitions reach way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 15 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 30 seconds
Take a break if needed for up to 1 minute
Specific warm-up
- Bridge – 3 set of 15 repetitions
- Reverse crunch – 2 set of 30 repetitions
- Superman – 1 set of 20 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Plank – 3 sets, hold for 20 seconds
- Lateral/Side Plank – 1 set of 15 repetitions on each side
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a half squat to backswing – 2 sets of 12 repetitions
- Flat plane rotation with a half squat to follow through – 2 sets of 12 repetitions
- Lateral Bend – 2 sets of 12 repetitions (alternating sides)
- Golf address to backswing – 2 set of 12 repetitions
- Golf address to exaggerated follow through – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to backswing – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to follow through – 2 set of 12 repetitions
- Golf address to top of back swing with resistance – 2 set of 12 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 12 repetitions
- Single Knee Lateral Bend with resistance – 2 sets of 12 repetitions
Week 4
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing hip-knee marching with virtual bicep curl for 30 seconds
- Front straight-leg lift with overhead press for 30 seconds
- Rear straight-leg lift with front arm raise for 30 seconds
- Lateral raise with side leg lift for 30 seconds
- Take a break if needed for up to 30 seconds
- Single-arm side stretch in the straddle position – 15 repetitions in each direction
- Hip circles – 15 repetitions reach way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 15 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 30 seconds
Take a break if needed for up to 1 minute
Specific warm-up
- Bridge – 3 set of 15 repetitions
- Reverse crunch – 2 set of 30 repetitions
- Superman – 1 set of 20 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Plank – 3 sets, hold for 20 seconds
- Lateral/Side Plank – 1 set of 15 repetitions on each side
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a half squat to backswing – 2 sets of 12 repetitions
- Flat plane rotation with a half squat to follow through – 2 sets of 12 repetitions
- Lateral Bend – 2 sets of 12 repetitions (alternating sides)
- Golf address to backswing – 2 set of 12 repetitions
- Golf address to exaggerated follow through – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to backswing – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to follow through – 2 set of 12 repetitions
- Golf address to top of back swing with resistance – 2 set of 12 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 12 repetitions
- Single Knee Lateral Bend with resistance – 2 sets of 12 repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing hip-knee marching with virtual bicep curl for 30 seconds
- Front straight-leg lift with overhead press for 30 seconds
- Rear straight-leg lift with front arm raise for 30 seconds
- Lateral raise with side leg lift for 30 seconds
- Take a break if needed for up to 30 seconds
- Single-arm side stretch in the straddle position – 15 repetitions in each direction
- Hip circles – 15 repetitions reach way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 15 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 30 seconds
Take a break if needed for up to 1 minute
Specific warm-up
- Bridge – 3 set of 15 repetitions
- Reverse crunch – 2 set of 30 repetitions
- Superman – 1 set of 20 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Plank – 3 sets, hold for 20 seconds
- Lateral/Side Plank – 1 set of 15 repetitions on each side
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a half squat to backswing – 2 sets of 12 repetitions
- Flat plane rotation with a half squat to follow through – 2 sets of 12 repetitions
- Lateral Bend – 2 sets of 12 repetitions (alternating sides)
- Golf address to backswing – 2 set of 12 repetitions
- Golf address to exaggerated follow through – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to backswing – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to follow through – 2 set of 12 repetitions
- Golf address to top of back swing with resistance – 2 set of 12 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 12 repetitions
- Single Knee Lateral Bend with resistance – 2 sets of 12 repetitions
If you are working out at a gym your general warm-up should consist of the following before you begin watching the specific warm-up videos; five minutes on a stationary bike, five minutes on and elliptical machine and five minutes walking on a treadmill.
If you are working out at home begin watching the videos from the beginning and follow these instructions for each exercise;
General warm-up
- Standing hip-knee marching with virtual bicep curl for 30 seconds
- Front straight-leg lift with overhead press for 30 seconds
- Rear straight-leg lift with front arm raise for 30 seconds
- Lateral raise with side leg lift for 30 seconds
- Take a break if needed for up to 30 seconds
- Single-arm side stretch in the straddle position – 15 repetitions in each direction
- Hip circles – 15 repetitions reach way (clockwise and counter clockwise)
- Arm circles to the back and to the front – 15 repetitions with each arm in both directions
- Alternating standing lateral tilt (QL Stretch) for 30 seconds
Take a break if needed for up to 1 minute
Specific warm-up
- Bridge – 3 set of 15 repetitions
- Reverse crunch – 2 set of 30 repetitions
- Superman – 1 set of 20 repetitions with a 3 second hold
- Hunters – 1 set of 20 alternating repetitions
- Plank – 3 sets, hold for 20 seconds
- Lateral/Side Plank – 1 set of 15 repetitions on each side
- Figure 4 Hamstring Stretch – 2 set with each leg, hold the stretch for 30 seconds
- Hip Flexor Stretch (Kneeling or Side-lying) – 2 set with each leg, hold the stretch for 30 seconds
Workout
- Flat plane rotation with a half squat to backswing – 2 sets of 12 repetitions
- Flat plane rotation with a half squat to follow through – 2 sets of 12 repetitions
- Lateral Bend – 2 sets of 12 repetitions (alternating sides)
- Golf address to backswing – 2 set of 12 repetitions
- Golf address to exaggerated follow through – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to backswing – 2 set of 12 repetitions
- Rotation on a flat plane with resistance to follow through – 2 set of 12 repetitions
- Golf address to top of back swing with resistance – 2 set of 12 repetitions
- Golf address to exaggerated follow through with resistance – 2 set of 12 repetitions
- Single Knee Lateral Bend with resistance – 2 sets of 12 repetitions