Weekly Workout - TPC Colorado at Heron Lakes Fitness Center

Building a Strong, Stable Back

My three exercises for this week emphasize strengthening of the upper and lower back muscles.

The Top 3 Reasons You’re Losing Distance

When I ask players what they would like to improve in their game, number one, by far is adding distance to their game. So, I’d like to discuss how your body, not technique can affect your loss of distance. Three things you can work on in the gym to generate more distance are flexibility, stability,…

Knee Strengthening

In this post I am going to give you some of my go-to exercises for knee pain and how to workout around discomfort and still improve your function. Rehab exercises are like prescription medication, if you don’t take the right type of meds or the right amount, they wont work. Knee pain is a common…

Training for the Back

Back strengthening is important very a variety of reasons including… Posture – Poor posture contributes to back pain, or neck pain so having a strong, solid back will limit your chances of dealing with these problems. Low back stability – Good posture will help you maintain a good neutral spine limiting chances of low back…

Improve Your Shoulder Mobility

Last week we talked about the lat muscles and how we can make them stronger. This week I would like to look at shoulder mobility. If we can’t move our shoulders it makes it a lot harder to make them stronger, let alone have a complete and efficient golf swing. Below is my shoulder stick…

Improving Your Swing Through Pull-Ups

The Lats are large muscles that originate at your hips and spine and attach to your arm. In the golf swing, the Lats are responsible for a few key movements, one, in particular, is the trunk’s initiation of the downswing, which helps create power. Lat Strengthening exercises and progression 1. Hangs – build up to…

CORE Workout for Golf | Weekly Workout | Week 9

The core is so important in golf. It transfers all the force generated from your lower body through your torso into your hands and out to the club while protecting your back from injury. Plank on Stability Ball – 30-60s hold x 2 to 3 sets Mini Crunch – 15-50 reps x 2 to 3…

Hip Mobility for Greater Rotation | Week 8

Hip mobility is a major component of being able to rotate in the golf swing. However, during the swing, and throughout our activities of daily living, the hips do much more than just rotate. There is evidence that limited hip mobility can have a negative influence on your low back and knee. These 6 exercises…

Posture Training for Golf | Week 7

Good posture at address is the starting position of a good golf swing. It allows a player to generate a big turn increasing clubhead speed. With so much of our lives spent in a sitting or forward body posture, most of us need to work on posture exercises to stay balanced. Thoracic Foam Roller Mobilizations…

Stability Ball Workout for Golf | Week 6

Seated Stability Ball Chop, Narrow Feet, Single leg 12 to 20 each x 2-3 sets x band Jack Knife – 8 to16 reps x 2-3 sets Forward Ball Roll – 8 to16 reps x 2-3 sets Kneeling on Stability Ball – 1 to 5 minutes x 2-3 sets Hip Extension Knee Flexion – 8 to…