...adding years to your golfing life and life to your golfing years!

PHASE II : PRE-SEASON

Pre-Season: Phase II Sport Specificity

Once you have a strong base and balance of muscle, you can maintain by reducing your total body strength training sessions to twice per week. Now is the time to develop sport specific skills utilizing tiny, but key muscles such as low back and rotator cuff musculature.

ROTATOR CUFF: SHOULDER STABILITY

Internal rotation s/l ____
External rotation s/l ____
Abduction ____
Adduction ____
DB Sunrise/sunset ____
One arm DB Bent Fly s-d-f ____
Hammer Curl w/twist ____
Tennis Ball squeeze ____

CORE: ACCELERATION/TIMING/STABILITY

Stg tube oblique twist ____
Stg Ball rotation ____
Stg ball golf swing ____
Rollup/rolldown ____
One leg rollup ____
One leg rollup w/rotation ____
Single Leg stretch ____
Bicycle Scissors ____
Rolling Like a Ball ____
Bar/ball half rollup ____
Bar/ball half rollup w/rotation ____
Teaser series ____
Lying ball rotation ____
Lying ball drop/catch ____
Superman on ball ____
Breaststroke