FAQ

Exercises

Here is a sample of some of the exercises in my program.

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Golfer’s Front 9 – Back 9 ™ Fitness Course Explained

Before You Start

As with starting any physical fitness program, make sure to consult your physician to insure that you do not have any conditions that may impair your ability to perform these exercises. The author is not liable for any injuries that may result from these exercises.

By viewing these you take full responsibility for any injuries that may result from performing them.

Front 9 Exercises Explained

The main goal of this program is to provide you the 9 essential warm-up and flexibility exercises and the 9 essential strengthening exercises that are easy to do anytime and anywhere. Below are 3 of the Front 9 exercises to be used as warm-ups and to improve flexibility. Consider the outcome of your assessments for areas to focus on.

Side Lunges

1. Stand with legs wider than hip width apart

2. With golf club in hand, move your body as far to the right as you can

3. Then move as far to the left as you can

4. Start the movements with the soles of your feet firmly planted on the floor

5. Progress to lifting the sides of the soles of feet as you shift from side to side

Side Bends Lat Stretch

1. With club still in hand, raise arms over head

2. Keep your pelvis still perform a side bend to the right then to the left

3. Make the movements dynamic, holding each stretch for a second or two

4. Progress to holding the stretch longer on each side

5. Conclude by adding a turn on each side so you can look down the side of each leg

Hip Flexor / Quad Stretch

1. Step out with your left foot

2. Bend your left knee and place your hands on your hips

3. Lower your body as you thrust your pelvis towards your front heel

4. Hold your abdominal muscles tight and tilt your pelvis back

5. Repeat on the other side

6. Hold each stretch for approximately 15 seconds

7. You can place your front foot on a golf cart or other object 1-2 feet high

Back 9 Exercises Explained

The main goal of this program is to provide you the 9 essential warm-up and flexibility exercises and the 9 essential strengthening exercises that are easy to do any time and any where. Below are 3 the Back 9 exercises to be used to improve your golf strength. Consider the outcome of your assessments for areas to focus on.

Dumb Waiter Holds

1. Get in an address position holding your golf bag by the handle in both hands, bag by legs

2. Draw your shoulder blades together behind you

3. Keep your spine straight

4. Tilt your pelvis back

5. Keep your spine straight

6. Place your arms straight out in front of you

7. Hold for 30 seconds or more

8. You can add to this by holding on to a club or two as it is extended out away from your body

9. You can get an added benefit by doing this on one leg at a time

Rotator Waves

1. With your arms out like a letter “T”, bring your hands up so your fingers are pointing up

2. Keep your arms straight out and simply rotate your forearms down and up

3. You can get an added benefit out of this by adding some weight by holding a club or two in each hand

Squat

1. Stand on one leg with the other out in front or out behind you

2. Arms our in front for balance

3. Sit ½ way down

4. Stand back up

5. If you find this hard at first it will get easier as you develop strength and confidence

6. To start, you can have both feet on the floor and work your way up to single leg squats