Full at Home Bodyweight GOLFWOD - Golf Fitness Session!

Hey michael here at gulfport hq and today we are looking through one of our home 25 body weight workouts now over the last few months we have all done a lot more body work workouts relative to everything that's going on in 2020 it's given us a great insight as to how effective how enjoyable and how beneficial body weight workouts can be and this one right here is going to help you prepare your body for better golf whether that's today next week or any time so when working with bodyweight what we're trying to do is create global movement patterns great stability and explosiveness okay once we have that ability to move our body in space and to stabilize we can then start to create a powerful rotation we can start to create forces whether vertically or rotationally into the swing basically we can get a great workout in with zero equipment and again we've all been used to that lately whether it's been hitting into the net home getting in a few burpees in the living room or getting back to training we all need options in the world right now so that we can get ourselves in the best shape possible the home 25 program was designed exactly for that golfers want to be able to rotate they want a strong car and you want to be able to create speed out of the ground and that is exactly what we are focusing on today this is day one of the 25 yard program and we're gonna get right into it okay so today we are taking you through day one of the home 25 program and straight out we are going to go through all of those factors that we talked about we're looking at stability we're looking at movement capacity and we're adding in some explosive rotation so I'm going to run you through these movements you can work through these alongside or you can just take your time and go through these movement patterns and when you do this aspect is four times round you are not doing it as quickly as possible it's not a workout style you are doing this for quality so essentially what I want to see is you understanding and increasing your capacity for movement through each and every rep and how do you do that one awareness focus on what you're doing guys right think about how your body feels in a certain position we'll go through the movements now understand how to create that movement facilitate that movement and then take it forward into your swing breathing is an extremely good way to increase your range of motion because if you're holding on too tight you're holding your breath in your nervous system is just on go you need to be relaxed big breaths in let it go that's going to increase your range and your capacity again guys all right so four times round you're gonna start out with 20 t-spine rotations with a split stance now this pretty much gets it done in one motion all right you're going to open out your hips you're going to get into a good pattern of motion and you are rotating all the way through the spine focusing on the thoracic okay middle of the back this is something we all need to get better at because when we sit there's a lot of people nowadays getting into this slouched position we need to open up and be able to turn through because when we get to the swing if we're looking to create a solid rotation lots of power we have to be able to turn around the spine without moving around and shifting our position to be optimal okay so nice and simple you're gonna come down to a push-up position and bring one foot forwards up to your hands okay here you're gonna take the same hand of the foot days forwards reach underneath up and up and around so every time you're working through that range of motion and you turn it around the spine okay nice and simple but extremely effective okay in terms of working through this one the only thing you really need to think about is your back knee if you need to rest the knee on the ground for some extra support absolutely fine if you can keep that knee off the ground you're going to get just a little deeper into the hips as you open up through that mush movement number two we're gonna go ten reps five each direction here guys okay and it's gonna be a club it's gonna be a lunge with rotation so we don't need any equipment but if you do have a golf club to hand it'll give you a nice external object to focus your movement around okay so very simply this is one where we're looking at stability through the ground because we are going into an asymmetrical pattern so focus on how your foot interacts with the ground how you turn and stabilize your lower body so how you stabilize your lower body and then turn your upper body thinking about that separation in the swing is going to be huge okay so I want to hold your hands in close to begin with you're going to step forwards take that lunge keeping the back knee off the ground rotate over the lead side and press bring it back in to the front and up okay I would always alternate so go the other side down turn press back in and through so again you are stabilizing that lower body because if you start to turn your upper body and you are tilting you are moving you're not going to be as balanced as possible so really set yourself down when you go into that lunge make sure your front knee is loading through the foot your back knee goes down and you're keeping a really nice tall spine angle okay you're not leaning forward you're not tilting off to the side we're going to be solid core's engaged and then as we turn focus on that balance press go and come back up okay so the press brings in an external brings in an additional movement pattern which means you have to be even more balanced through the ground okay third movement the cossack lateral squat now this is one that you might want to look at improving over time like me myself I can always get better at this movement okay so this is going to take into account quite a lot of challenges through the lower half and basically it's a lateral single leg squat okay so we're going to come into a wide stance and again whenever you're doing any of these movements make sure you work in within the range of motion that you can execute the movement as cleanly as possible and as efficiently as possible okay so here we're looking to maintain again the spine angle the whole way through we're working through the hips down into the ankle and really testing out that motion so the lateral squat we're going to come on to one side the opposite side foot can come up onto the heel which disengages some of the musculature on that side we're focusing on the standing leg guys okay so what we're looking at is to hinge down squat down into that side and come back up okay so that rotation onto the heel allows you to create that motion and you're just going to try and squat down as far as possible on each leg each rep so what you'll find is how flexible you are how your mobility stacks up once we go lateral and add in that squat pattern so things I try and focus on let your knee hinge and go over the foot so you have room to squat into that lead side and then from there keep your balance guys all right your center of gravity is always going to be shifting in this motion I work your way into that pattern so take your time to hit the range feel comfortable and improve movement number four nice and simple but this is where we get that explosive rotation so you are going to go jump in rotational squats okay so you're going to squat your way into the ground use the ground forces available to you and as you extend out the squat you're going to take off you're going to jump which is all about that triple extension that's the speed we need out of the ground for a really powerful golf swing and you're going to turn your body as far as possible now as with any jump in movement focus on the quality of your landing as much as anything else because one need to be safe landing two your body will respond with more acceleration if it's confident in its own ability to accept deceleration basically you've got to be able to slow yourself down before you can go full speed okay so here you're looking for the best range of motion possible with that squat you're going to use your arms so as you sit down really compress into the ground so your weight is going down your feet are engaged as you accelerate up turn and make sure you always work both directions so I'm going to squat down turn and land so as high as possible you're probably looking to go 180 in terms of a turn that's going to be far enough if you want to go further if you need to go less either's absolutely fine guys we're looking for you to execute these movements as well as possible so back down we're going to set ourselves down and turn okay really focus on the quality of your engagement to the ground the quality of your squat so that all the big musculature is working and then land solid so following on from all of those movement patterns the last movement in this sequence is going to be the side plank okay working into the core again different musculature as we go into the side basically working a little bit more into the obliques everything's holding ourselves in position so we're looking 20 seconds on each side if you need to do a little bit more if you need to a bit less let's go keep building guys all right so from here we're going down onto your forearm and at this point the side of the foot is going to be there you're going to then push yourself up and hold a straight line here we're going to be sagging down so your hips are closer to the ground hold it up tight you can take your arm up if you want to and again breathe through it one thing I always try and focus on is the ability to engage your core whilst breathing so it's not tension it's just good activation of the musculature working both sides holding really tight don't let those hips drop feel those feel the core feel the abs working really good all right so it's the first set you are working through you're going to go through that four times quality not speed and you're looking to execute each and every movement as well as you possibly can so that your body is going to take those adaptations it's going to get great work out at home and it's going to help you improve your golf swing when you get to the t and go play some golf all right so part one down at that point we are looking for some really specific movement patterns we're looking for specific stability and then taking in that rotation so you know you're adding speed and power to your swing part two we're going to take some of those elements in but we are going to amp up the intensity guys all right so we all want to improve our health and our fitness intensity speed of movement and just quality capacity and the ability to do this work is going to be huge for all of that guys all right so again this time you're going to hit four rounds our numbers and movements change and this time we are for time so we're going through this fast okay nice and simple it's only going to take you a few minutes but the patterns involved are going to include the whole body you're going to get a full body workout you're going to have a good time doing it you're going to feel great afterwards okay so four times as quickly as possible we are looking at 16 air squats okay whenever we squat you want to find the best foot position everyone's slightly different but more or less shoulder width with your feet slightly flared out from there keep your chest up knees go forwards we sit into that full squat drive up and go okay so we're looking for the hip to go down to the knee crease are below full range of motion number two you are going to go sit ups so when I do a setup I'm always looking for again a full range of motion so you think about player people in the past we're doing crunches doing crunches the only thing it does is you are just sticking in one very short range of motion and you can get to a point of kind of finishing in that position think gary player my man is fit but that back is rounded you know I'm saying so what we're looking for is feet together touch the feet come all the way back touch the ground touch feet so there yes you're getting a little bit of momentum with the hands but you're also going through a nice range of motion flexion and extension of the spine so basically everything's working we're not just refining into small muscle groups we're hitting the whole car and we're in a great range of motion from there we're going to turn it over and you're going to go 16. Cross body man makers okay so eight on each side gonna be nice and fast and you can double up on the core so you're going to feel this one straight away and you're looking to take your opposing knee to your opposite elbow okay so right knee to left elbow left knee right elbow back and forth back and forth all right high intensity we should be in all of these without break I want to see you really moving at this point guys all right so good stable position try and keep your hips in line with the shoulders knee goes across knee goes across so fast and that's a great movement pan that really helps out because you are adding in some great range of motion to the hips a little bit of rotation and a huge amount of core stability while you hold that position final moment movement is going to be push-ups all right so 16 air squats 12 sit-ups 16 cross-body man makers 12 push-ups at the finish okay so here again we are looking for the best range of motion possible which means how many hands in class all right the push-ups we got here you're not working in the structure of your body okay what we're looking for is hands underneath the shoulders hips tight and then the elbows are literally going to brush past your ribs guys all right so all the way down to the floor all the way up full range of motion every time if you need to you can work from the knees and that just means you are using slightly less of your body weight and it makes the rep just a little bit easier four times through 16 12 16 12 and we are looking for all our intensity I'm gonna get after it right now I'll see you [Music] so [Music] so [Music] that's a good word okay guys so we got it done like I said it just took me a few minutes but the intensity was high the whole body's been worked and we know what's up guys alright so remember bodyweight exercises can be extremely efficient and extremely effective guys all right so this right here could be a great workout for a day it's going to get the whole body moving you're going to increase your heart rate you're going to get done in 20 minutes or so it's not going to take you too long and it's going to cover all your bases okay so whether that's your workout for the day whether that's a great warm-up for the course either way you are going to see bennett's benefits from top to bottom okay so designing these workouts we're always looking to again create incredible stability massive movement capacity and the most explosive rare rotation possible all of which mean that your swing is going to develop alongside your health and your fitness so if you want to check out more of these workouts the home 25 program is available right now on the website the link is in the caption guys all right go over check it out and hit it up outside of that we have the golf wad app and there are workouts added every single day it is going to become one of the absolute biggest libraries for golf fitness workouts anywhere in the world and we can't wait to have you all join us in the community go check out the app right now you can get a free trial with code wad7 again hit the link in the caption and go get it done guys right within the app you're going to see so much and the whole aim of golf what is to create the strongest movement in golf a community of golfers who want to get fit get healthy and play the best golf possible okay so really appreciate you watching today comment below make sure you subscribe to the channel we are only just getting started out with our golf fitness workouts there are going to be a bunch more videos in terms of content from the tour equipment nutrition and everything else guys are out we are just getting started but we do appreciate everyone's support it helps us to continue to move forward okay follow this workout along we'd love to hear how you enjoy it and whatever you get done make sure you're going out there and playing some great golf guys all right do the work you will see the results appreciate your time one last time hit subscribe let's go