3 Band Exercises - Follow along Golf Fitness Session 🏌🏽‍♂️

Today we are going to help you improve your posture and feel flexible on and off the course we're going to go through a full follow along workout set all you need is one band we have three movements it's going to take you 10 minutes or less okay it's going to be huge for your body it's going to be huge for your game okay so we're going to get started I've got a pretty mid resistance band here you can start light the key is to focus on your movement quality one band will be suitable for all three movements and you just need one solid attachment that's going to be just about at the top of your stomach right in at the sternum just above the belly button okay that's going to allow us to get into our positions and use the right kind of resistance okay so as we said this is only three movements we're going to go through one full round you can do it one or two more times after that okay so movement number one is the powerof press okay this is huge so we take a split St position with the leg closest to the band out in front you're going to see why that's important later on okay so we get set into our posture so immediately you're improving your stability and you're getting good engagement against the ground so if we can't stay in a single leg position we're going to struggle in the gym you're going to struggle on the course as well all right so we stabilize oursel the back foot's going to be up on the toes the back knee pointing to the ground that means your center of gravity is going through the hips and through the center line okay that's how you stay in position from here we take the tension into the front of our body really hold it right into your Center and maintain an excellent spinal position we're then going to work through 12 presses okay that's six on each side so let's get to work okay so we fix ourself forwards hold and press through okay we're not doing this fast it's all about control and the Poff press is huge because as soon as you switch off the core and let your posture slip it's going to pull you in with that resistance all right even though it's not that strong it will take you off balance your feet will feel that and then you have to react okay that's why it's so good for your posture and building stability into your golf swing okay so you go through those presses you're going to switch it up same deal on the other side get set work into your glutes feel as though the hips are loaded here we shouldn't be leaning forwards or backwards you want to go right through your Center Line bring it to the center of your body press and go so six reps maintain your breathing keep the core engaged maintain that neutral spine and improve what you are doing okay so this workout is excellent any day of the week right if you're going to go play do this before if you want a light workout to get yourself feeling good do this just about anytime during the day 10 minutes one band you can do it in the office at home literally anywhere else okay so into movement number two we're going to work in our golf posture okay so really get comfortable here make sure you're hitting your angles getting those feels like you do in the swing and this is going to be the rotational t-spine press okay so we talk about the posture in the swing we need to be well organized the big muscles need to be active but not tense we'll practicing that immediately here okay so we're well engaging against the ground neutral spine active core hands out in front of the body again but this time we're then going to work through our rotation and press away from the resistance okay so obviously the band stretches the resistance gets higher so hitting that end range of motion is really important you can step closer to loosen the band and make it easier to reach all the way through you can step further away to make it more difficult and obviously you can use a different band if need it but really what we're looking for here is to work the full rotation around the spine and feel the big muscles through the core through the back really engaging through every single rep okay so we're going to hit six and six again we're going to do that all the way through keep it really simple you're keeping pressure down through the lower body your feet do not need to come up off the ground even they doing your swing which is absolutely fine during this Movement we stay anchored we load the glutes we rotate the hips and we turn around the spine all right if you can maintain a neutral spine position and create excellent rotation in both directions your golf is going to get way easier more stable and more consistent as well okay so bring it around you'll see a really good angle here of how the rib cage turns around this rotational pattern that opens you up to create a better golf swing okay and you're going to start feeling really flexible here as well because you're working through an excellent range of motion you're stabilizing against the ground and you're working against resistance your body can get great awareness from that great feedback and that's where you improve okay so we set into our posture and look for the same range of motion on this other side so six reps and that really is a key factor as well lots of golfers for many reasons are going to be asymmetrical okay that means each side of the body works a little bit differently okay so with movements like this take your time be aware of how each side feels relative to each other and then over time you can try and get more symmetry so that even though you swing in One Direction your body is more durable and you're less likely to get injured because if one side is super dominant and the other is not fun functioning correctly maybe not on the golf course but in your daily life you're going to start seeing more and more imbalances you're going to load the body differently and that's where we can get into a little bit of difficulty okay so into the final Movement we bring in that rotation again all right it's a close combination of the two movements prior this one's difficult okay so this is the rotational the Torso rotation split stands torso rotation and this time we're going to have the outside leg as the leg forwards Okay so with the POF press is the inside with this rotational this rotation we're going to go with the outside leg okay that is because we want to turn and load into this hip and also we want the stability into our Center so as we turn away with the resistance coming from this side it wants us to pull us into this position okay if you can resist that and load this hip you've got massive core engagement you're getting stronger through excellent positions for your golf swing for your lifting and you're learning how to balance that out with different movement patterns okay so we're taking that same setup position with switch legs we did in the paloff Press you're going to bring the band into the center line of your body and press it out just like we did with the POF okay so we're already engaging through the sides of the body the legs are active our center of gravity is straight down from here without losing your balance we're going to look to get close to 90° rotation again six rips on each side you always train both sides see how the balance went there as a golfer you always want to train both sides because as we just said we already have a natural air symmetry okay if we hit however many balls if we practice a certain direction for a year 5 years 10 years however long you've played golf your body is going to be a little bit different we need to train both sides so it's as durable balanced and aware of movement patterns as possible to improve how you play now and also so you can go forever so back into your split stands position hands in the middle of the chest get comfortable don't start until you have your balance okay there's no need to rush if we're kind of moving around you're going to be more in you're going to be unstable that isn't going to work okay so sit down hips down press forwards and then rotate see how it wants to pull me off balance rotate into that hip work against the ground fire the core and hit excellent positions all the way through so that's it that's as simple as it gets three movements huge benefits for your posture your flexibility and your overall stability okay we're going to take a rest at the top of each round you can rest for roughly a minute take your time get a drink we'll talk about the swing really quick because that is why so many of you watching this you want to train so your body feels good in everyday life and also so when you go to the course you ready to go your movements are better and you can play it better overall so you think about the movements we just did we have the air symmetry of the POF press that means the sides of the body and the lower body are working hard to stabilize in air symmetry okay and the golf swing is asymmetrical we turn one way and then the other okay so each side of the body is doing different things during the swing so as we strengthen up that stability we can start to see ourselves really loading up using the ground and delivering the club head far more consistently and in the best way possible to create great results okay from there we go to the t-spine rotation you can see why that one works cuz we're already in our posture and then we're looking to improve our rotation around the spine okay so many golfers do struggle with that lack of rotation that's where the club stands up that's where we go over the top that's why so many he people hit a poor slice with not much difference okay if we can create a full rotational profile around the spine we get the club in a loaded position much more behind us and then we can repeat that pattern on the way down because if we've rotated to here loading the musculature properly we just return that position the club gets back to an excellent impact position and all of a sudden striking gets a lot easier okay it's also the foundation for you to practice more and improve your swing over time so your game is always getting better okay that rotational split squat that combines the two it allows us to rotate with stability allows us to use the ground and that's where all your power comes from all right if we can load the ground and rotate through that full sequence we can then load into the ground and rotate through the ball okay some of these swings this is the level that you want to get to all right you want to feel flexible when you first get to the te the practice range whatever you're doing today you want to feel stable in your swings all the way around because as soon as you start to lose control we're going to lose consistency we're going to hit bad shots and then three you want your rotation to be on point so that as you deliver Force into the club head you're actually doing it in the most efficient way possible okay instead of feeling like we pull down on the handle too early trying to be fast but actually not improving the speed here if we can go through that full wide rotation deliver it to the ball stay wide and then hit that's how you maximize your Club head speed your efficiency and your consistency right this is something I've been working on for a long time right this is over a decade in the making my swing is better than ever my body is better than ever you can build more Mobility you should focus on stability and then you should train for rotation and to give yourself the physical Foundation to make a better golf swing okay the really cool thing is it's going to improve the rest of your life as well all right this isn't just golf specific we look at movements that help you be at your best on and off the course all right because we want you to be fit healthy feel good bring the confidence have more endurance and all of those factors immediately mean you have greater potential to play better golf right and that is what we do that is our mission to inspire health and fitness through and for golf and we appreciate you watching this video okay that was one round take it up to 10 minutes hit three rounds it's really not going to take you that much time you will feel better and you will be able to play a better golf on your next teer up all right if you want to take this further make sure you subscribe to the channel hit like hit us in the comments if there's anything you want to see if there's anything you want us to help you work on definitely go ahead and download The DRVN Golf and fitness app all right we've got some incredible features in there you can set up custom sessions just like this with three clicks from 5 minutes up to 30 and then we got the best workouts in golf with fully designed programs they're going to help you golf strong all right appreciate your time go to work on your game go to work on your body let's go w