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Golf Strong Instructs

SQUAT

STEPS

  • Place the Training Cable on the ground, step onto the cable, and stand shoulder-width apart, just farther than an arm’s length away.
  • Grab the Flex Handles with both hands and stand so the Training Cable is placed on the outside of your arms and is situated next to your elbows.
  • Keeping your knuckles pointed up, sit back and down with your back straight.
  • Return to the standing position and continue for the remainder of the set.

COACHING TIP
Keep your chest up, back flat, and do not let your knees collapse to the inside.

FEEL IT
Working your glutes, hamstrings, and quads.

MINI BAND – 45 DEGREE REACH

STEPS

  • Stand with your feet slightly wider than shoulder-width apart, hips back, back flat, and a Mini Band around your legs just above the knees and your ankles.
  • Keeping one leg stationary with the majority of your weight on that foot, reach the other leg behind you and tap your toe.
  • Complete the set on one side before repeating with the opposite leg

COACHING TIP
Keep your knee over your foot on your stationary leg.

FEEL IT
Working your glutes and hips.

ROTATIONAL LUNGE

STEPS

  • Stand with a Training Cable under one foot and a SLIDE under the other foot. Hold the Flex Handles in your hands with your elbows facing forward.
  • Using the SLIDE, move your foot backward at angle by opening your hips and squatting on the leg standing on the Training Cable
  • Return to standing position by pushing up with your front leg. Repeat for the prescribed repetitions, then switch legs and repeat.

COACHING TIP
Keep your chest up, back flat, and do not let your knee collapse to the inside.

FEEL IT
Working your glutes, hamstrings, and quads.

PLANK – ONE ARM PULL DOWN

STEPS

  • Attach a Flex Handle to a low anchor point with a Training Cable. Facing the anchor point, grab the Flex Handle with one hand in a plank position. Place your feet slightly wider than shoulder-width apart, hands under your shoulders and hips in the air.
  • Extend the arm holding the handle in front of you.
  • Pull the handle back to the starting position.
  • Complete the set on one side before repeating with the opposite arm.

COACHING TIP
Keep your torso stable and maintain a straight line from your ankles to your head.

FEEL IT
Working your torso, shoulders, and upper back.

PERPENDICULAR THROW

STEPS

  • Attach 2 Flex Handles to a low anchor point with a Training Cable. Holding the handles with both hands, stand with your side to the anchor point, feet slightly wider than shoulder-width apart.
  • Rotate your hips, shoulders, and arms toward the anchor point.
  • In one continuous motion, pull the handles away from the anchor point, rotate your body, and push the handles away.
  • Reverse the movement to return to the starting position.
  • Complete the set on one side before repeating on the other side.

COACHING TIP
Transfer the weight in your feet like your golf swing

FEEL IT
Working your shoulders, triceps, hips, and torso.

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