Golfers - How to be Injury Free in 2023!

Golfers 2023 is going to be the year that you actually make Fitness progress this is a 20 minute workout to get ahead [Music] [Applause] it doesn't matter what Fitness level you're at right now you can make progress and you should okay we're going to be there every step of the way to help you with structured workouts golf drills practice sessions Mobility everything you need to get better guys right and that's what's going to help you is number one you have the confidence of our structure number two the email to track and see how everything's working on and off the cost all right but we've got one more weekend before we crack into the New Year all you need is a golf club especially if you got one for Christmas let's bring it out the wrapper and let's put it to use guys right this is a 20 minute workout based on all the things you need in your golf swing the set one is going to start with rotation we are going with three rounds of work and we are starting with movement number one which is the lunge with clubhold rotation holding a club at arm's length out in front you will step into a deep forward lunge it's up to you whether you're stabilize with the knee on the ground or if you hold it just off for added challenge okay guys here you will then rotate the upper body over the lead leg activating the core working against the ground before returning to Center bringing yourself back to a standing position and then repeating on the other side movement number two will be the golf posture power rotation this time we're going to hold that club across our shoulders and take our golf posture you are then going to rotate into a tall backswing position before working down through impact with your rotational pattern squatting into the ground and then really peeking up into a full finished position again work both sides so we create symmetry for your swing and also learn how to accelerate and decelerate the final movement in this set will be the Russian twist you can add load to this if you choose but basically we're going to stabilize the core in a seated position and then rotate around the spine work into the ground on either side of the body with a nice floor and maintain an excellent posture all the way through three reasons you should focus on Fitness in 2023 number one you going to be able to play a better golf more energy better movement more speed all the things that all golfers want number two you're going to reduce injury risk all right whether that's just a nagging lower back a busted up shoulder or anything else if you get proactive and work on your body does improved movement patterns are going to reduce [Music] three let's get that mental side flowing let's get the positives of exercise going through the whole system boosting our mood boosting our energy and having a stepping up to the cost with a different mindset and pretty much everything we need to step up there and play the golf that we want to see guys right those three factors should be enough for you to get up grab a club and get to work set two is focused on ground false reactions and speed creation we're gonna come we're gonna combine two movements the first movement being lateral bounds here you can hold on to Club again arm's length to increase the challenge of the upper body and how to stabilize against the ground and you are going to work laterally so as you step onto one leg you're going to rotate you're going to use your body weight and your lower body strength to push against the ground and then land on the opposing leg rotate against and work back and forth traveling the amount of distance that is suitable for you to create force and stabilize every single time movement number two will be broad jumps here you're going to go with a two footed jump across a set distance again with very much the same mechanics of using your body against the ground accelerating through the foot and then Landing with perfect stability every single time if you want to sub this out into throw a less impactful option you can go with Sprinter step-ups there'll be a single leg step up where we then fire through with the trail leg to create an additional speed and that unilateral balance pattern to finish off we're going to add some intensity to your workout of the day we are going four rounds of 24 air squats or Club overhead squats 12 sit-ups and then six push-ups with a rotational Mountain climb so stepping into movement number one the overhead squat or the air squat basically the overhead element brings in upper body positioning and spinal flexibility either way you are looking to complete a full squat which will mean your feet are just about shoulder width apart your knees track over the feet as we sit down deep into that natural squat position then push against the ground to return to standing for the sit-ups we are going to start with our feet together and our knees out this allows us to go through a full range of motion touching the ground behind our head and then touching our heels where possible this creates spinal flexion and extension and basically engages the whole car instead of just locking down on a few muscles around the front Okay we're going to finish our set with movement number three which is the push-up to crossbody mountain climber upper body strength and then positioning with a massive amount of core activation and rotation as we get to the top of the push-up we will drive our right knee to our left shoulder and then the left knee to the right shoulder working cross body and firing up the whole body in a challenging set to get you finished up [Applause] this workout needs nothing more than a club and then for you to follow along with the sets and Reps for you to see huge progress and that is what we do with the golf 1 app we want to help you every single step of the way we don't want any of that Fitness fairly in January okay so what the deal is that you have to grab your membership and follow the Reps we literally do everything else guys right these workouts are gonna be programmed in across the week you're going to have matching mobility and flexibility sessions warm-ups and then also you're going to have practice drills and practice sets so that you can work on your game alongside your training and then you literally are getting the full tour experience your workouts your Mobility your practice all in one place tracked over time and that is how you stay consistent stay motivated and actually see real results on the course and off it this coming year so don't wait any longer head over right now get your yourself a free trial or jump straight into membership and work with us directly with our coaching guarantee links are in the text guys right go ahead and check that out like the video hit this workout either way this weekend get the body feeling good tell your friends think you'll beat them on the course because you got strong [Music]