FREQUENCY

You can perform these exercises everyday.  These exercises are designed to warm-up your body, loosen your muscles, and increase your mind-muscle connection.  I recommend performing these exercises every time you swing your club, whether on the coarse, range, or even just swinging the club.

Very Important - As you do all of these exercises try to keep your stomach tight, this warm-up program will loosen you up, but more importantly, by squeezing your abdominals and other muscles it will increase your stability, do each exercise deliberately, feel the muscles tighten and loosen with each movement.  But remember as you are tightening the muscles, make sure you keep breathing.

1. Stand up straight and hold on to a pole/post.  Make sure you are keeping your stomach tight and that your spine is in a neutral position.
2. Put most of your weight on one foot, then move your other leg towards the side while keeping your toes pointed forward.
3. At the top of the movement squeeze your glute and pause 1 second.
4. Return to the starting position and then repeat.

1. Stand perpendicular to a wall with your shoulder just barely touching the wall.
2. Make sure your stomach is very tight during this exercise, but make sure you continue breathing.
3. keep your arm strait and rotate your arm 360 degrees keeping your hand in contact with the wall.
4. Try to keep your torso as stable as possible.
5. Rotate your arm 6-7 times one way and repeat going the other way.
6. Let your hand move freely as it is against the wall.
   1. Part of the time your palm will be touching the wall and the other time the back of your hand will be touching the wall, just let this happen naturally.
7. Repeat with the other arm.

1. Stand straight with your feet hip-width apart and hold onto a wall.
2. Keeping one leg stationary, slowly swing the opposite leg forward and backward in a single smooth movement.
3. Switch sides and repeat until set is complete.

• Keep your abs tight, your upper body stable, and maintain a steady and deep breathing pattern. Actively use your muscles to swing the legs and, with each swing, take your leg closer to its full range of motion. Keep the movement fluid and swing the leg as high as you can without losing form.
• Forward leg swings are a great dynamic stretching exercise. The purpose of this exercise is to warm up and stretch the hip muscles and the hip joint. This movement helps to prevent injuries and also reduces pain in the hip area.

1. Stand in a 7-iron stance and put a club or pole across your chest with your hands crossed over it.
2. Rotate your torso towards your backswing, keeping your head down.
3. Twist back towards your swing continuing to keep your head down.
4. Repeat.

• Rotate your body as far as you can, increasing your range of motion and stretching both towards your backswing and swing sides.
• Do not worry about your lower body during this exercise, you may shift your weight or not, this exercise is increasing your range of motion with your torso.

1. Stand with your feet in a wide stance and your knees slightly bent. Bend at your hips to lower your torso toward the ground, keeping your back straight and letting your arms hang.
2. Rotate your torso to one side and reach as high as you can with your top arm. Return to the bent-over position.
3. Rotate your torso to the other side and reach as high as you can with your top arm. Return to the bent-over position.
4. Repeat.

1. Stand with feet approximately shoulder width apart with toes pointed forward. Grasp a club or straight bar with with both hands and place it horizontally on top of head. Reposition hands so shoulders and elbows are 90 degrees.
2. Fully extend arms.
3. Slowly squat as low as possible with bar overhead. Keep torso upright, dowel over head, and heels on floor. Knees should travel same direction as toes. Hold position at lowest position for a count of one.
4. Return to starting position. 
5. At the top of the motion pause and squeeze your glutes.
6. Repeat.

1. Get into a 4 point stance, with both hands and both knees on the ground.
2. Keep your stomach tight and try to keep your spine in a neutral position.
3. Keeping your knee bent raise one of your legs straight back until your upper leg is in line with your torso.
4. Keeping your knee bent in approximately a 90 degree angle, bring your leg out to the side in a rounded fashion.
   1. This movement should be circular and flowing, not 4 straight lines and stopping points.
5. Continue the rounding movement back toward the starting point.
6. Repeat 5 or 6 times and then repeat the movement in the opposite direction.
7. Repeat with other leg.