Starting in a push-up position, push your self up to a toe touch position while keeping palms on the floor as long as your can. Feeling tension in you hamstrings.

Starting on all fours, sit back on heels to feel stable. Rotate the lower arm under trying to get that shoulder to the floor. Rotate the other arm up having your head turn with it. If to difficult, start with the under rotation.

You can move the bench to where your feet are on a wall too. But be some where to put your feet on and have a slight degree of incline. This is a better position for your ribcage and you are able to keep your back on the bench the whole time during the movement.

Using two dumbbells, make sure you drop down into a solid hinge position where there is no tension in your back and load in your hamstrings. Perform a rowing pattern with out head moving or going into cervical extension and keeping core engaged.

Starting in a standing position, control the load down during the eccentric phase, and really focus on the concentric phase with sensation coming from the hamstrings and glutes.

With feet on the bench and hooking heels at the end of the bench to establish a good pelvic position, perform a bilateral bench press. The load should be 50-60% of what you usually do, we are just trying to drive better pelvis/ribcage position for sensory work.

Sitting in a good posture, perform supinated dumbbell curls with a slow tempo and maintaining tension in the biceps.

Laying on the floor or on a bench, make sure to keep elbows vertical and you control the weight through the eccentric phase and concentric phase.

Having the back foot elevated, have load in both hands. Staying tall as possible and having majority of weight in the front foot, try to avoid to feel to much quad on the leg that is up on the bench. Perform the drill with out torso falling to far forward.

Having the back foot elevated, have load in both hands. Staying tall as possible and having majority of weight in the front foot, try to avoid to feel to much quad on the leg that is up on the bench. Perform the drill with out torso falling to far forward.

Laying on your back, bring both hands and place them underneath your knee that is up. Perform reps of straightening the leg and flexing the leg to feel a good stretch in the hamstring.

Getting in a pigeon position, lower your self down to feel a stretch in your lead leg glute. Once you come back up reach across the leg that is forward.

Getting into a frog position, grabbing a foam roller reach with your arms and sit back to your heels feeling tension in your tspine and shoulders.

With the band in the outside hand and maintaining a Quadruped position. Reach the arm under, while keeping pelvis as stable as possible. And maintaining a slight protraction with the down arm in the upper thorax.

Getting into a runners lunge, keeping back leg straight and keeping weight on the front leg. Wrap arm around the back and add a rotation to feel a good stretch in the shoulder and T-spine.

Starting in a standing position, try to get into a 90/90 position with out using hands and performing with control!

Slam the ball as fast as you can for the required number of reps or time.

Holding a dumbbell or medball, start by having some bounce in your feet. Keeping the upper body as still as possible, turn your pelvis one direction dynamically and try to get your feet facing the other direction.

Making sure you get your hamstrings active, and there is no stress in your lower back. Perform hamstrings curls with out extension in your lower back and keeping pelvis underneath you.

In a hinge position, start the med ball at your chest. Perform chest passes as quick as you can maintaining a good spine position and keeping neck still through out the required number of reps.

Start by sitting on the box, lift your feet from the ground, right when your feet touch the ground perform a vertical jump reach the ball towards the ceiling. Make sure you land soft and reset back on the box.

10 Calories

Trying to create expansion through posterior region. Inhale on the way back, exhale on the way up hugging your knees to your chest best you can and keeping chin up to open up airway and to not create stress in your neck

Kicking one leg out, use the opposite arm to reach to the straight arm foot. Alternate legs during a set.

Driving one side leg into end range flexion, hold this position as you rotate over that side. You do not have to use ball or any weight, and if a box is available this is the best way to feel end range.

Wrapping a band around a kettle bell, perform a retro walk loading the back heal, rotating pelvis. Weight should be 80-20 with 80 being on the back heal. As you reach the weight down, pull the band maintaining this position, then starting over in the first position.

Start with the band in the outside hand, as you bring the band across your body switch to the inside hand and punch with speed utilizing hips torso to generate speed.

Using a foam roller and placing it vertical so it is placed across your inner thigh aka adductor. Again we are not just rolling the facia, find a sticky spot and perform knee extension for 3-4 reps then migrate to another area of the leg.

Grabbing a foam roller you're going to start at your hip flexor and work down.
10 seconds on the hip flexor moving from side to side.
10 seconds on the mid-thigh moving from side to side
10 seconds on the low thigh moving from side to side.

Next set is moving back up to the hip flexor and rotating your hip internally and externally by bending your knee into flexion as you see in the video.

10 seconds on hip flexor
10 seconds on mid thigh
10 seconds on low thigh

The last segment is putting your leg straight and targeting TFL/Glute med for another 10 seconds.

Using a foam roller, lay it on the back of your head. Keeping lower back flat, slowly shake your head with light tension trying to increase the range each set.

This warm-up program is designed to help with the following:

-Help prime the nervous system to prepare the body for a golf round
-Prevent Injuries
-Feel stable to be able to use the ground for more power
-Loosen joints and muscle to be able to get further into your back swing
-Reduce back pain before, during, and after a round

Areas of the body this program focuses on:
-Neck
-Shoulders
-Thoracic Spine
-Core
-Lumbar Spine
-Glutes
-Calves
-Ankels
-Central Nervous System

This program can also be used for:
-Before a workout routine
-After a workout routine
-Before a practice session
-After a practice session
-Off day of golf

This program would be utilize best with the following tools:
-Phyiso or resistance band
-Type of stretching stick or golf club is fine.

This program can be performed at the following places:
-Golf Course
-Practice Range
-At home
-Anywhere indoors
-Anywhere outdoors

The Perfect 10 Minute Golf Warmup Routine was designed to help golfers feel better, feel more healthy and improve their game, while not taking to much of their time up before they play. This program is designed for every level of golfer at any age!

You are only doing one side here, right foot up, right arm overhead. Left knee is in flexion and left palm (not shown) is turned up towards the ceiling. Going to give a good solid inhale for 5 seconds, solid hard exhale for 5 seconds plus.

You are only doing one side here, right foot up, right arm overhead. Left knee is in flexion and left palm (not shown) is turned up towards the ceiling. Going to give a good solid inhale for 5 seconds, solid hard exhale for 5 seconds plus.

Movement 1: Dynamic hamstring stretch sets of 6 each leg. (Laying on your back, place your hand underneath your knee. Extend leg feeling stretch in hamstring, do not push to the point you where you feel it in the back of your knee.)

Movement 2: Traveling hinges sets of 6 each way. (Feet shoulder width apart, push butt back while extending hands forward feeling tension in hamstrings and glutes.)

Movement 3: Traveling lateral lunges sets of 6 each way. (Attempting to keep chest tall, do not let knee track forward over toes and keep opposite leg strait feeling tension in the adductors.)

Movement 4: Hip flexor stretch with a side bend sets of 6 each way. (In a hip flexor stretch position, bring arm from the side and find length feeling tension through obliques, lats, and shoulder rotator.) Perform movements for 5 strait minutes.

Perform this drill with speed and perfect the landing. Doing this drill with out shoes is optional.

We are elevating the bar to push more volume and load while eliminating some risk. Still focused on the concentric portion of this lift ( going up.) And really driving through the legs

Perform a single leg RDL with holding weights in both hands. Making sure to maintain good square pelvis and coming up with force.

Squeezing the medball with your same side knee and elbow, keeping back flat and raising shoulders up slightly to engage core, perform a deadbug maintaining tension.

Get into a position where rowing side leg is back. A lot of weight on front foot and forward hand, do not row with momentum and control the weight while keeping back flat.

Getting into any side plank variation, attach the resistance band on a structure where you get enough tension. With the top arm, pull the resistance band like you are performing a row maintaining the side plank position.

Laying down on the ground, hooking your heals into the ground. Perform alternating reaches with focus on your ribcage and core. Be aware of neck position, inhale, exhale on the reach.

Starting in a pushup position with your feet pushing into the wall. Keeping control of your pelvis and thorax, perform a slow tempo mountain climber. Feel like there are knives underneath your chest, keep pushing your chest away from them to have the right position of your upper back.

Starting in a supine position, make sure to keep you lower back flat on the ground during the entire exercise. Aim for your shin to start then you can work your way up to your shoe while maintaining a good spine angle.

Starting in a square position, pivot to one side and slam the ball with force close to side of your foot. Then rotate to other side, be aware of your back and make sure it doesn't force you to much into flexion.

Using a medball or something to hold on to. Keep upper body stable and knees separated as you attempt to rotate the lower body.

Getting in a high pigeon position, make sure you can get into this position first. Using a light dumbbell, rotate your body over the knee and try to get the arm straight.

Performing a lunge, with the medball rotate slowly with the upper body and press the ball quickly maintaining stability through out the whole movement.

Perform a single leg hinge with the inside leg, as you come back up, bring the outside leg into hip flexion and press the inside arm across the body while maintain stability.

How Long can hold the Iso Push-up? Record time in Discord
Get down into the bottom of a pushup and hold this position for the required time.

In a single leg position, perform hammer curls while maintaining balance position.

Getting down in a hinge position, bring your elbows up past your waist and perform tricep kickbacks for the required number of reps.

Perform a lateral lunge, place the kettle down on the ground right by your big toe. Once there, perform a curtsey lunge, return back to the original position, grab the kettle bell and drive up to a tall position with the down leg now up in hip flexion.

Have the rear foot elevated, foot that is down will have cable in hand. Make this move smooth and feel like you are posting up on that leg and really utilize the ground to complete the movement.

Grabbing dumbbells that you can control the motion with, start with both dumbbells up, while you keep one up stable, bring the other side down staying stable on the other side. Perform the press and repeat the same motion on the others side, maintaining a neutral spine on the bench.

Reps=steps
Getting into plank position on a bench, keeping hips square and shoulder square, row a kettle bell or dumbbell while maintaining tension in the core.

1 Rep= Swing across each side
Utilizing the wall with your back foot, perform lateral swings with a kettle bell. Start with a slow pace then pick up the momentum. Make sure you are moving with your torso and front foot is staying stable through out the movement.

Starting in a square position, feel like you are performing a dynamic high pull that you catch right below your chin. As you are transitioning to the catch, your legs are performing a low split jump and you catch in solid position with out your toros falling forward. Kettle should be heavy enough where you abs have to engage to keep torso tall. Majority of your weight is on your front foot.

Grabbing an object where you can guide your outside glute to sit on, then get into a shin box position. (Heel touching medial part of the knee and holding position. MAKE SURE THERE IS NO KNEE PAIN HERE.) Make sure you use your front knee to guide you down where you feel it in your outside glute, if you feel knee pain try to just hold the position with out lowering down to the yoga block.

Starting in a tall kneeling position and facing the wall, bring your arm across your body starting by having contact with the wall. Keeping arm straight lift the arm of the wall and maintaining rest of the body in a good position.

We want to feel all hamstrings here. Make sure we are not allowing our pelvis to drop towards the floor, want to keep pelvis as square as possible. This tempo is slower and try to maintain a posterior tuck. We are trying to achieve sensory feeling in the hamstrings here and regain hip extension to pull pelvis towards neutral. ( MAKE SURE WE ARE NOT FEELING TO MUCH CALF HERE)

Starting in a pigeon position, have the band in your outside hand. Reach the arm towards the leg that is down feeling a "stretch" in the down leg hip/glute.

Grabbing a load that is challenging. I like to use load around 40-50 % of my own body weight. Again this is used for conditioning and CNS should be challenged along with improving grip strength.

Hugging a medicine ball, perform a curtsey lunge. While you're down in a lunge, rotate towards the leg that is down, keeping tension in the hip and glute.

In a split stance, you are going to slam the ball near the inside of your front foot with force, making sure to maintain stability.

Starting in a modified shin box position, with out using your hands transition up to the point where your up leg foot gets to the ground, then you work back to the first position.

Start with both kettle bells up, as you rotate your lower body bring one elbow down and reach the other arm up.

Starting with a single leg RDL, come up smooth as you switch hands press the bar across your body. Your opposite knee should maintain being high, and keep your head facing forward. Stay Tall.

In a split stance position, perform a dumbbell row as you rotate your opposite arm across your body while keeping lower body stable and hips square.

Starting in a split stance, outside leg is back. Press the band quick keeping head down during the movement and maintaining stability.

Make sure you are far enough back to approach the box with some speed, perform an approach jump like you are about to perform a spike in volley ball. Jump straight up onto the box and try to land tall and soft.

Kicking one leg out, rotate to that foot and hold the stretch for 2-3 seconds, then rotate back to the original position.

Using a tool to block your inside knee, reach your inside arm forward with protraction of that shoulder. With the outside arm reach for the wall and perform a side bend making sure the tool does not lose contact with your inside knee.