Distance. Rotation. Core. 15 Minute Golf Fitness Session.

Golfers it's Monday and we have a full body 50 minute blast to set you up for golf performance all week long let's get into [Music] it movement number one is going to be the medball lateral Flo slams okay guys this one is an awesome movement because it's very Dynamic and it transfers straight into your swing as you can see we get that Little Rock going from the beginning and that is changing pressure underneath your feet to give you massive levels of feedback and awareness of how to use the ground okay and that's what we need to do in our swing because then once we go into this slam we actually Elevate the ball the same way we need to for a long drive swing and really to max out our power so we ele bit and loow the hip is absolutely set and then we pull down with the core sequence through the upper body through the shoulders through the arms into the hands the final thing to release is the ball and we slam it laterally down the side of our body okay guys so you're going to alternate sides okay always work both sides so feel that flow a few times either side Elevate lower the hip and then snap down with as much speed as possible number two is the vit this is all about the core your breathing mechanics and your ability to engage whilst creating movement okay so you can do this a variety of different ways I would recommend having your hands on the ground if you do not need them let's go without guys okay but very simply you're going to ankor yourself into a neutral spine position you are then going to extend the legs pull those knees into the chest and continue with that repetition okay so again breathing mechanics are very important you want to make sure you gain that breath in whilst fully engaging the car and keeping that smooth movement so you can fire up the whole car hip flexes and then balance it out for the whole body third movement is the jumping lunge so we're going to fire up the lower body we're going to build your work capacity and yeah we're going to feel that burn a little bit guys okay so what you're looking at here is a split stance position you want to be using the ground minimizing any impact upon Landing by creating much better force and movement of your body okay so you want to elevate the hip you want to extend the hip as you come through each rep get yourself nice and Tall switch the feet alternate every time and again breae the mechanics so you can continue to work for the full 30 seconds so before we get started how does this benefit your swing in a bunch of ways if you can engage your car improve your work capacity and basically get fitter you can play better golf but without question the focus here is on the Med ball slam and you can see by that transition of your weight from right to left that we can build this straight into your gol swing again whether your right or left-handed okay so you want to feel as though that pressure shift that we built with the med ball slam the elevation up into the back swing and that snap down into the ground is transferring directly into your swing and the ability to do that on both sides with the med ball with that loading element means that we're creating balance for longevity we're also speed power awareness for high levels of performance guys all right so you want to feel as though we transfer through that nice motion Elevate and pull down as hard as possible to dial up your golf swing okay guys so let's get into this workout and this is a real taste of what we do at golf Wad and if you want more make sure you get the golf wad app but right now we're going to do five rounds each will be 3 minutes and very simply you're going to do 30 seconds off on 30 seconds off for each movement so you're going to got Med ball slams 30 seconds effort 30 seconds rest then your V6 crunches and then your jumping lunges so you have you are resting half of the time we want high intensity lots of reps and lots of quality all the way through guys right I'm about to hit these rounds let's go [Music] [Applause] [Music] a [Applause] [Music] [Applause] [Music] [Applause] [Music] [Music] okay guys this is a great workout it's only 15 minutes and it's going to help you with every aspect of your golf swing okay put your body in the best position to play your best golf and you're going to see some incredible things guys right so as we said if you want more workouts if you want full programs check out the Golfwood app you get 7-Day free trial right now we got some incredible workouts in there also subscribe to the channel golf strong [Music]