How ANY Golfer can improve their Fitness and Swing in 23!

Where to start with golf Fitness for your best year yet in 2023 [Music] [Applause] this is part one in a three-part series the first week of the year to help you actually succeed in your golf fitness journey the steps today we're going to help you in part one assess what your body is at currently and then we've got a little home workout you can do anywhere anytime to give yourself an idea of where to start and give yourself that projection running forwards all right so we're going to help you build confidence and build a better golf swing the assessment is three simple pieces and all you really need is a golf club to get it done okay so we're going to start with the single leg Romanian deadly so taking your club with a decent hold very simply we're going to look at how you can stabilize and activate the posterior chain whilst on one leg you're going to hinge at the hip so here you're gonna have a slight Bend of the knee push the opposing leg back as your chest comes forwards we're going to take the club down to the middle of the shin and then stand up okay so we're looking at footwork we're looking at balance and then how to fire the glute to stand back up so repeat numerous times on both sides hinge blood and then return it to the top okay you've got to use your body you've got to use your core stabilize against the ground and then accelerate as well change it to the opposing side hinge and fire don't rush hit that bottom position so that is really going to help you with your unilateral stability how your foot works and then using the ground okay movement number two seated torso rotations again using your Club sit on anything that's going to allow you pretty much to be level hip to knee and then you're going to take the club across your shoulders okay feet flat to the ground neutral spine position and the gauge here is that when you rotate the club is going to pass the opposing leg so as we turn your head can move with your body we turn the Torso and you're looking to rotate past the line of the leg so you can either film yourself have someone help you out or just observe how far that club travels in our rotational pattern if you can rotate that far on both sides of the body you will then be able to separate and rotate really well in your swing which is the foundation of all golf swings okay those are two movements the final movement is going to be a single leg step up okay so this Builds on the RDL this is going to help you see function at the hip balance and then also just the power and strength to be able to move your body okay another big thing is air symmetry one side might be better than the other and that's something that we can look to address so we want a relatively High Step you can use a box you can use a chair anything at home that's suitable you can start with a foot on again want to be pretty close to knee and hip in alignment from here balance yourself over that side stop and then really try and lower down slowly okay that's how we're going to load the joint eccentrically that builds on stability and it's going to help increase the challenge as well so again we stand love down same gauge we're looking to work both sides full range of motion pull balance all the way through this is going to help you assess and build out your program moving forwards work down slow so right there that is an assessment that very quickly helps you to understand if you're stable and balancing the lower body if you have any air symmetries or imbalances and also if you can rotate enough to create a powerful efficient and consistent golf swing so you've completed the assessment be honest be critical because that's how you're going to make a real progress guys and if you're ready we now have a very simple workout you can do at home or anywhere else to gauge your actual Fitness level okay it's building on those same foundations but now we add in some intensity super simple you are going to perform as fast as possible whilst maintaining quality all the way through 40 air squats here we're going to stand with the feet just about shoulder width apart we're going to sit down is that deep natural Squat and then stand up tall to complete each rep you're then going to do 30 lunge with clubhold rotation you can alternate legs 15 on each side and as you rotate you're going to work over that lead leg the balance stability and rotation then you're going to go into 20 sit-ups creating that full range of motion so we get some movement through the spine and really build the whole car not just crunching into the small section of the ABS then we finish it out with 10 burpits ideally we're going to go chest to ground jump off the ground but we've got the scaled options as well with a res platform to make sure that you can execute this well okay so it's 40 30 2010 one times through and it's a really simple gauge okay if you hit this workout it's really simple you're less than four minutes and you've crushed the system all the way through you feel pretty good it's time to get in some real golf wad programming challenging the body working on performance working on Power and getting it done okay if this was a reasonable challenge we're not four or five six minute kind of range then we need to choose the right program for you which is going to be our lower equipment workouts or the banded workouts and the new levels system in the app is going to help you pick your girl whether it's break 80 break 90 add Club head speed over 50s we have you completely set guys right and if this took you even more than that let's build on the foundations let's make sure we increase our aerobic capacity and build on our flexibility and Mobility so we then have the base needed to load the body build performance and build strength over time all right go forward is the place to get this done guys right we have everything that you need this is a small snapshot in the app we have your workouts we have your Mobility you have your practice and drills this is how you really do succeed in 2023 okay remember this is part one in part two we're gonna help you start out on that program and choose the right equipment more specifically and in part three I'm going to show you how to structure that over time and bring it into see our swing so you can really shoot lower scores and feel better doing it appreciate it make sure you subscribe to the channel tell your friends and then make sure you join us for part two thumbing up real soon [Music]