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Foundation Phase Printable Workout Sheets Workout #1 1. Transitional Move
2. Side Steps with Arm Rotations
3. Horizontal Abductions
Action: From the top of your backswing, make your transitional move and STOP (left knee moves toward target, shoulders DO NOT MOVE or move backwards). Then, bring your hands straight down to the impact position and STOP. Try not to move anything except your arms. Your hands have not rotated open yet, but your left hand is on top and your right hand is underneath the ball Finish the swing. Parameters: Perform 1-‐3 sets of 10-‐12 deliberate repetitions.
Action: Take a large step or lunge to the left and bend your knee as far as you can comfortably as you rotate your right arm underneath your chin, as in a backswing. Push back to your starting position Parameters: Perform 1-‐3 sets of 8-‐12 repetitions then repeat with the opposite leg.
Action: Pull your arms and hands backward, parallel to the ground, squeezing your back muscles together towards your spine. (You should feel your back muscles “pinch” together at the end of this exercise). Make sure to keep your arms relatively straight, making a wide arc as you pull back. Parameters: Perform 1-‐3 sets of 15 repetitions.
4. Single Arm Rows with Rotations
5. Golf Stretch #1
6. Golf Stretch #2
Action: Begin by rotating your body so you are facing the door as shown in the first picture (like a backswing). Perform a row motion by pulling your hand toward your armpit. Finally, rotate away from the door until your back is facing the door as in a follow through. Parameters: Perform 1-‐3 sets of 12-‐15 repetitions with both arms.
Action: Take long step forward with your right leg. Bend forward at the hips and keep your back flat. Holding the ends of a golf club rotate your body to the right until you feel a stretch. Parameters: Hold stretch for 30 seconds, perform stretch 3 times, and repeat stretch to the left with left leg forward.
Action: Hold a golf club with your hands at each end. Take a long step forward with your left leg. Rotate your body to the right and hold. From this position, try to straighten your knees until you feel stretch behind your legs. Parameters: Hold for 30 seconds. Perform 3 sets both directions.
7. Golf Stretch #3
-‐-‐-‐-‐-‐Advanced-‐-‐-‐-‐ 8. Quick Core Rotations
9. Quick Core Rotations
Action: Take a long step forward with your left foot. Then lean backwards and thrust your hips forward and upward until you feel a stretch on the front of your right hip. Parameters: Hold for 30 seconds. Repeat 3 sets with each leg forward.
Action: With a weighted medicine ball, perform a fast chopping motion moving back and forth as quickly as you are able. If you do not have a weighted ball or dumbbell, any object between 2-‐5lbs will do. Parameters: Perform 3 sets of 15 repetitions with at least 15 seconds of rest between sets.
Action: With a weighted medicine ball, perform a fast rotation motion moving back and forth as quickly as you are able. Parameters: Perform 3 sets of 15 repetitions with at least 15 seconds of rest between sets.
Workout #2 1. Squats in Power Triangle
2. Torso Rotations in Standing
3. Hip Releasing Rotations
Action: Maintaining your waist hinge and back straight position, perform a squatting motion. Parameters: Perform 1 set of 15-‐20 repetitions.
Action: Rotate and bend forward so that one of your hands touches the ground directly in front of you. Your other hand should be pointing toward the ceiling above you. Parameters: Perform 10 repetitions
Action: 1) lunge and reach forward towards the chair with both of your hands (Picture 1). 2)Lunge forward again while tilting your body with your arms away from the forward leg (Picture 2). 3)With arms straight in front of you, lunge forward and rotate your body around your forward leg (Picture 3). Parameters: Perform 10 reps each position
4. Hinged Forwards Arm Arcs
5. Standing Hamstring Stretch
6. Arm Cross Stretch (The Knot)
Action: Keeping your knees straight or slightly bent, bend forward as far as you can comfortably until you feel a stretch in your hamstring muscles (back of your legs). In this position, slowly swing your arms from side to side. Parameters: Perform 10 repetitions (arm swings) to each direction.
Action: Keeping your knees straight or slightly bent, hinge and bend forward at your waist (keep your back flat) reaching towards the ground. Parameters: Hold stretch for 30 seconds.
Action: Take your right arm and reach underneath you body to the left as far as you can reach. Next, place your left arm on top of your right arm and reach across your body as far as you can reach. Parameters: Hold each stretch for 30 seconds, then repeat stretch with your left arm reaching underneath the right arm.
7. QL Crunches
8. Bridges with Toes Turned In
9. Seated Knee Cross Overs
Action: Simultaneously, raise your leg up straight and, using your arm, reach down your leg as far as you are able, lifting your shoulders off of the floor. Parameters: Perform 12 repetitions, then switch sides and repeat.
Action: Begin by lying on your back with your knees bent and feet flat on the ground. Next, turn your toes in (pigeon toed). Push your pelvis off of the ground as shown. Parameters: Perform 15-‐20 repetitions.
Action: Bend one knee and cross it over. From here, rotate your body around the leg that is bent. Parameters: Hold for 30 seconds
10. Shoulder Stretch with Opposite Head Rotation
11. Golf Swing Stabilization
12. Seated Hip Rotation
Action: Make sure that your elbow remains straight and rotate your left arm across your body as you would in a backswing, holding for 2-‐3 seconds. At the same time rotate your head to the left. Repeat with your right arm crossing over to your left and your head rotating to the left. Hold for 3 seconds Parameters: Perform 8 reps.
Action: Slowly begin your backswing rotating your arm back in a wide arc. From this position, slowly begin your forward swing rotating your arms in a wide arc through the impact position and to your follow through Parameters: Perform 3 reps.
Action: Place both of your hands around your knee and pull it across your body as shown. Parameters: Hold stretch for 30 seconds
13. Supine Torso Rotations
-‐-‐-‐-‐-‐Advanced-‐-‐-‐-‐ 14. Plank or Modified Plank
15. Knee Rotations with Arm Reaches
Action: Bend your top leg up to waist height. Next, rotate your top arm and torso to the opposite direction. Parameters: Hold stretch for 30 seconds.
Action: To perform the plank stabilization, prop your self up on your feet and your elbows so that your upper body is straight and flat like a board, or plank. If this position is too difficult, allow your knees to touch the ground as in the second picture. Parameters: Hold plank position for 30-‐60 seconds. Repeat 1-‐3 repetitions.
Action: Reach and curl your body towards your left foot while you rotate your knees to your right. Repeat to the opposite side so that your body is rotating back and forth, opposite of your knee rotations. Parameters: Perform 12 repetitions to each direction.
16. Bridges with Lateral Leg Arcs
17. Warrior Position with Torso Stretching
18. Side Plank with Arm Raise and Arm Reach
Action: Perform a bridge. From this position, rotate one leg to the side keeping the foot of that leg off of the ground, then return to the bridge position. Parameters: Perform 12 repetitions each leg.
Action: From this position, raise one arm towards the ceiling and bend your torso in the opposite direction. Hold for 5 seconds, then, raise your other arm towards the ceiling and hold for 5 seconds Parameters: Perform 3 repetitions.
Action: From this position, raise your left leg towards the ceiling and reach for your leg with your left hand. Parameters: Perform 8 repetitions and repeat on your other side.
19. Side Plank with Hip Flexion
Action: Keeping your left leg parallel to the ground and straight, flex your hip so that your leg swings forward. Next, flex your glutes (butt muscle) to swing your hip and bring it back to the starting position. Parameters: Perform 10 repetitions, then repeat on your other side.
Action: Perform a punching motion, punching across your body, while you rotate your body the same direction. Parameters: Perform 1-‐3 sets of 15 repetitions with both arms.
Workout #3 1. Transitional Move Training
2. Punches with Rotations
3. Resisted Downswing #2
Action: From the top of your backswing, make your transitional move and STOP (left knee moves toward target, shoulders DO NOT MOVE or move backwards). Then, bring your hands straight down to the impact position and STOP. Try not to move anything except your arms. Your hands have not rotated open yet, but your left hand is on top and your right hand is underneath the ball Finish the swing. Parameters: Perform 1-‐3 sets of 10-‐12 deliberate repetitions.
Setup: Stand sideways to the doorway as shown. Take two steps forward so that the exercise band is pulling from behind you at an angle. Action: Take a ½ length backswing and STOP. Make your transitional move and STOP. Keeping your back facing the target and the rest of your body still, allow your hands to perform the downswing motion to the impact position (pulling with your left hand) and STOP. Parameters: Perform 2-‐3 sets of 8 repetitions with perfect form
4. Resisted Backswings
5. Resisted Rotations in Chair or on Ball 6. Shoulder External Rotation
Action: Perform the backswing until your left arm is parallel to the ground and wrists are cocked to 90 degrees. This motion should slow and controlled. Parameters: Perform 8 repetitions with perfect form. Keys to Success: Focus on pushing to the backswing position with your left arm.
Action: Keeping your arms relatively straight, rotate your arms and torso away from the door in a wide arch. Parameters: Perform 1-‐3 sets of 15-‐20 repetitions.
Action: Keeping elbow in against your side, pull exercise band across the body by rotating your arm. Parameters: Perform 1-‐3 sets of 15-‐ 20 repetitions with 30 seconds of rest between sets.
7. Mid Thoracic Stretch
8. Back Rotational Stretch
9. Pec Rotational Stretch
Action: Reach out with arms and sit back toward heels until a stretch is felt. Repeat by reaching to each side. Parameters: Hold each stretch for 30 seconds each position.
Setup: With one hand, grab a stationary object, like a door jam, with the hand furthest away (backhand grip). Action: Rotate your body away from that hand until a stretch is felt on the back of your shoulder. Parameters: Hold for 30 seconds.
Setup: With one hand, hold onto a stationary object, like a door jam, at shoulder level. Action: Rotate your body in the opposite direction until a stretch is felt in your chest muscle. Parameters: Hold stretch for 30 seconds. Perform 3 repetitions with each arm.
10. Standing Lateral Bend Stretch
-‐-‐-‐-‐-‐Advanced-‐-‐-‐-‐ 11. Single Leg Balance Rotations
12. Walking Deadlift
Action: Side bend towards the hand on your hip using your other arm to increase the side-‐bending motion by reaching overhead. Continue until a stretch is felt in your torso.
Action: While standing on one leg, rotate your other leg and hip around the stance leg. Rotate all the way to the left, then to the right. Perform this exercise slowly and safely. Parameters: Perform 15 rotations around to each side, then perform exercise standing on the other leg. Perform 1-‐3 sets.
Action: Bending forward at the waist and slightly at the knees, reach towards the ground with both hands. Focus on your gluteal (butt) muscles to pull you back up to standing. Parameters: Perform 1-‐3 sets of 15 repetitions with both legs
